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.
I first want to thank you, for sharing your workouts. I am 62 yo and you have been an inspiration to me. I started with the Explosive Fitness equipment several years ago, but I got discouraged with almost no increase in strength (at least any I could see).
ReplyDeleteAfter having followed your blog for several months, you have inspired me to start back up with your protocol, and leave the Explosive Equipment sit in the garage. It really makes sense to me, and I think that I now understand that the gains are slow, and I only need patience. I really think that you are onto something!
I know that sometimes your blog may seem like nobody cares, but I can assure you that there are many stories just like me, that follow your blog, and eventually many of them will restart their programs based on you!
Thanks again,
Michael
@ Michael: Thanks for posting and thanks for the words of encouragement. If you give my protocol a whirl please let us know how it works for you. The evidence is piling up that weight training can make a profound difference in the quality of life in one's mature years so be of good heart and keep experimenting until you find something you can stick with.
ReplyDeleteBest of luck!
James,
ReplyDeleteI just turned 61. I've been using a HIT type of workout for several years, although I have no interest in weight lifting or bodybuilding as such. I also study a martial art, Balintawak Arnis (Filipino). I have found strength training very beneficial. I can easily keep up with people much younger in both MA and hiking.
I just found your blog from BBS and I will follow your progress.
Thanks,
Griff
@Grif,
ReplyDeleteI'm with you. If I didn't believe that weight lifting could improve my quality of life I wouldn't bother. Also like you I have found that the weight lifting has helped me keep up with guys half my age in Aikido.
Best,
Jim