Chest 18 153sec
Row 16 91sec
Leg 20 180sec
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 try for a three minute hold. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
I have reduced the frequency of workouts recently. My previous two workouts were on 1/23 and 2/20 respectively. On 1/20 I did the same routine as I did today. Chest press: first attempt at this weight and reached 153 seconds. Row: first attempt at this weight and could only hold for 91 seconds. Leg Press: 9th attempt at this weight and finally reached the three minute mark! I could not stand up for a minute or so. This is maximum weight for this machine and I am already holding in "weak" position so not sure what the next target will be. I suppose I could always shoot for 210 seconds....
Increasing my recovery time does not seem to have hurt my upper body results and for the leg press I finally got to 3 minutes with the whole stack. For the time being I may stick with lifting once every few weeks. In recent weeks I have increased the frequency of my Aikido workouts and have continued to work on my diet. Sad to say my weight has plateaued so I am further reducing carbs and will start using some additional supplements.
