Chest press
Row
Leg Press
I do static holds. This week I raised my target TUL for upper body to 2 minutes. For the leg press I went back to a conventional machine and aimed for 4 minutes with my legs well bent (in weak position).
After reading a recent post by John Little at the Body by Science site I came away with the idea of judging the intensity of my effort in terms of lactic acid burn. On the conventional leg press I had previously reached a point where I could hold all of the weight for 3 minutes in weak position. This week I decided to back off on the weight and try for 4 minutes. I only made it to 3.5 minutes and the acid burn was more intense than anything I have felt before. It seemed that the pain continued to intensify for 30 seconds to a minute after I put the weight down. For my next workout I will use lighter weight in weak position for my upper body exercises as well (but with 2 min TUL target) and see if I can further intensify the burn for upper body exercises.
This workout was performed with 11 days rest. I will continue to target between 7 and 10 days recovery between workouts.
Sunday, September 25, 2011
Wednesday, September 14, 2011
WOW 47 09/14/2011
Shoulder Press
Lat pull down
EF leg press
Upper body exercises are static holds, now with a 90 second target. Leg press is on the Explosive Fitness machine which measures the instantaneous force I am generating and keeps a record of the maximum. On this machine I make one all out effort which takes ~ 5 seconds.
I performed this workout with 1 week of recovery and felt pretty good. I had taken a couple of days off from Aikido to rest a sore lower back which probably helped the recovery somewhat. Fortunately my back did not bother me during the workout. Weights were up on the shoulder press and lat pull. I managed to improve my EF leg press to 2,246. This was the 5th EF leg press since I started doing them in early August and I have increased my number each time. However, the amount of improvement is also falling each time so perhaps about to hit a plateau.
Overall I am happy with the 90 second target. I wish I had access to a heavy enough leg press machine so that I could use a 90 second target for that as well.
Lat pull down
EF leg press
Upper body exercises are static holds, now with a 90 second target. Leg press is on the Explosive Fitness machine which measures the instantaneous force I am generating and keeps a record of the maximum. On this machine I make one all out effort which takes ~ 5 seconds.
I performed this workout with 1 week of recovery and felt pretty good. I had taken a couple of days off from Aikido to rest a sore lower back which probably helped the recovery somewhat. Fortunately my back did not bother me during the workout. Weights were up on the shoulder press and lat pull. I managed to improve my EF leg press to 2,246. This was the 5th EF leg press since I started doing them in early August and I have increased my number each time. However, the amount of improvement is also falling each time so perhaps about to hit a plateau.
Overall I am happy with the 90 second target. I wish I had access to a heavy enough leg press machine so that I could use a 90 second target for that as well.
Wednesday, September 7, 2011
WOW 46 09/07/2011
Chest Press
Row
EF leg press
Upper body exercises are static holds, now with a 90 second target. Leg press is on the Explosive Fitness machine which measures the instantaneous force I am generating and keeps a record of the maximum. On this machine I make one all out effort which takes ~ 5 seconds.
I made a quick trip to Texas over the holiday weekend. As a result diet and sleep were not great this week. Still, today's workout after 7 days of recovery was OK. TUL was up on the chest press, down a bit on the row, and I hit 2,209 on the leg press which was up from last week.
Row
EF leg press
Upper body exercises are static holds, now with a 90 second target. Leg press is on the Explosive Fitness machine which measures the instantaneous force I am generating and keeps a record of the maximum. On this machine I make one all out effort which takes ~ 5 seconds.
I made a quick trip to Texas over the holiday weekend. As a result diet and sleep were not great this week. Still, today's workout after 7 days of recovery was OK. TUL was up on the chest press, down a bit on the row, and I hit 2,209 on the leg press which was up from last week.
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