Chest 17 170sec
Row 15 132sec
Leg 20 126sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds. For leg press the pulley arrangement effectively doubles the weight. I target a three minute hold or to failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Chest press: second attempt at this weight and reached 170 seconds, not bad. Row: 2nd attempt at this weight and lost substantial ground. Leg Press: 7th attempt at this weight and added a few more seconds over the last attempt two weeks ago.
I took a week off so this is the first workout in 14 days and since I do split routines it has been three weeks since I did this set. Not a bad workout, not a great workout. I expect to return to my weekly routine for the next several weeks.
I have been tracking my lean and fat weight more regularly since the beginning of the year (daily using a Tanita scale). I am also using some curve fitting software to try to ascertain the underlying trend in what is pretty noisy data. On this basis it appears my lean weight has been trending up for the past 23 days for a gain of 5.7 pounds while my fat weight has been essentially flat for the past 4 days.
Sunday, January 23, 2011
Sunday, January 9, 2011
WOW 1/9/2011 #37
Shoulder Press 16 152sec
Lat Pull Down 15 133sec
Leg Press 20 123sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds held. For leg press the pulley arrangement effectively doubles the weight. "TUL" = Time Under Load. I hold until failure or 3 minutes. If I reach 3 minutes I stop and increase the weight next cycle.
Shoulder Press: third attempt at this weight with TUL down 16 seconds from last attempt . Lat Pull Down: first attempt at this weight. Out of curiosity I checked my records to see what my TUL was the last time I did LPD at this weight. I did 96 sec on August 1, 2010 back when I was using a much shorter TUL target so it seems I have made reasonable progress in the intervening months if not in the last couple of weeks. Leg Press: sixth attempt at this weight with TUL up only 3 seconds over last week's disappointing performance.
Overall not a great workout. Excuses: came down with a mild cold on Monday which is just about gone now; cut my carbs to under 100 g/day and lost ~ 2 lbs in the past week; did Aikido yesterday for the first time in 3 weeks; etc. etc. Anyway, will consider taking a week off now that I have had two less than stellar workouts in a row.
Lat Pull Down 15 133sec
Leg Press 20 123sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds held. For leg press the pulley arrangement effectively doubles the weight. "TUL" = Time Under Load. I hold until failure or 3 minutes. If I reach 3 minutes I stop and increase the weight next cycle.
Shoulder Press: third attempt at this weight with TUL down 16 seconds from last attempt . Lat Pull Down: first attempt at this weight. Out of curiosity I checked my records to see what my TUL was the last time I did LPD at this weight. I did 96 sec on August 1, 2010 back when I was using a much shorter TUL target so it seems I have made reasonable progress in the intervening months if not in the last couple of weeks. Leg Press: sixth attempt at this weight with TUL up only 3 seconds over last week's disappointing performance.
Overall not a great workout. Excuses: came down with a mild cold on Monday which is just about gone now; cut my carbs to under 100 g/day and lost ~ 2 lbs in the past week; did Aikido yesterday for the first time in 3 weeks; etc. etc. Anyway, will consider taking a week off now that I have had two less than stellar workouts in a row.
Sunday, January 2, 2011
WOW 1/2/2011 #36
Chest 16 180sec
Row 15 170sec
Leg 20 120sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds. For leg press the pulley arrangement effectively doubles the weight. I target a three minute hold or failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Chest press: was able to perform the chest press with only mild discomfort at the spot I was injured. This was the second attempt at this weight and I made 180 seconds with room to spare. Row: 1st attempt at this weight and got pretty close to 3 minutes. Leg Press: 5th attempt at this weight and lost significant ground with TUL down 42 seconds from last week. Not sure what happened but for some reason after good performances on the first two exercises I couldn't force myself through the leg press. Maybe I will have to rethink doing leg press every week.
Row 15 170sec
Leg 20 120sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds. For leg press the pulley arrangement effectively doubles the weight. I target a three minute hold or failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Chest press: was able to perform the chest press with only mild discomfort at the spot I was injured. This was the second attempt at this weight and I made 180 seconds with room to spare. Row: 1st attempt at this weight and got pretty close to 3 minutes. Leg Press: 5th attempt at this weight and lost significant ground with TUL down 42 seconds from last week. Not sure what happened but for some reason after good performances on the first two exercises I couldn't force myself through the leg press. Maybe I will have to rethink doing leg press every week.
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