Shoulder Press 16 175sec
Lat Pull Down 16 90sec
Leg Press 20 185sec
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 or Time Under Load (TUL). For leg press the pulley arrangement effectively doubles the weight. I hold for 3 minutes or until failure. If I reach 3 minutes I stop and increase the weight next cycle.
Shoulder Press: fifth attempt at this weight with TUL up 5 seconds. Lat Pull: first attempt at this weight and lots of room for improvement. Leg Press: second successful hold for 3 min + at the maximum weight on the machine I am using.
Most recent workout was 3/19 and the last time I did this split was 2/20. I have been putting more emphasis on diet in recent months. Over the past month I have lost ~ 8 lbs of fat while keeping my total weight about flat. I have been doing a fair amount of Aikido though last week I was traveling in China and did no formal exercise during the week.
Needles to say, given the time between workouts and the focus on diet I was pleased with the results of this workout.
Jim, what happened to you?? I knew that you were taking longer between workouts, but this is too long. I hope that you are okay!
ReplyDeleteMichael