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.
What supplements did you start taking?
ReplyDeleteI follow pretty closely the recommendations at The Perfect Health Diet site which can be found here: http://perfecthealthdiet.com/?page_id=1066
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