2/7/15
34 minutes, 228 lbs.
[This was a free trial workout at the Bailey's gym nearest to me. Good machines, but I lost time finding them and figuring out how to use them. There was definitely a harder core population there, which is a plus, and the price is right, but my current gym is just located so conveniently, and almost certainly less crowded than Bailey's would be.]
warm-up - 6-10 minutes
leg curl: 110 x 13c
leg extension: 130 x 12c
horizontal leg press: 250 x 7c (!)
[At first I thought the tracks were locked, but after inspecting it, I tried again, only to find that, in fact, THAT is what 250 pounds of dead weight really feels like! This discrepancy in equipment almost convinced by itself to switch to Bailey's, but... we'll see.]
chest flye: 130 x 10c
chest press: 205 x 6c
T-row: 130 x 12c
seated MP: 80/90/100 x 1/1/6
bb curl: 80/70 x 6e/2e
cable tricep extension: 80 x 11c
seated hypers: 240 x 14c
[Nice machine, but nothing can touch the MedX lumbar training machine. I am very desirous of trying it out!]
farmer carry: 90 x 74 steps, 40 steps
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2/13/15
29 minutes, 230 lbs.
[Around this time, my exertion at rowing practice combined with my HIT workouts, began to take a toll. I dropped the thrice weekly schedule, focusing on recovery. It was not long after this that my left knee also started bothering me: a weird tenderness/weakness in the outside lateral area that showed up when I sort of hyper-extended my leg (i.e. leaned forward on a straight left leg); no pain occurred when I flexed it, though kneeling on it was weird on occasion. I've cut back on the leg curls and jumpies, and it's feeling better.]
warm-up: 6-10 minutes
leg extension: 130 x 12c
calf extension: 240 x 13c
leg curl: 110 x 6e
chest flye: 140 x 11e
Hammer press: 230 x 9e
T-row: 140 x 11e
seated MP: 90 x 9e
underhand cable pulldown: 140 x 8e
triceps cable extension: 90 x 9e
bb curls: 70 x 9e
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[Ellington Darden, whose HIT program I am currently following, mutatis mutandis, emphasizes that the real focus should be on two-week periods, instead of one workout after another or just a week's results. So, I'll be posting my results in two-week chunks from now on.]
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2/20/15
24 minutes, 230 lbs.
[By this point I was feeling pretty run down, but I needed to get a workout in before the weekend. I muscled through, and it turned out to be not such a shabby HIT workout, after all. No major number plateaus, but intensity is relative to each workout, so I achieved the main goal: maximal muscular contraction.]
warm-up: 6-10 min.
leg extension: 130 x 12c
leg press: 225 x 13e
chest flye: 140 x 12c
T-row: 140 x 13c
chest press: 210 x 10c
underhand cable pulldown: 130 x 9c
seated MP: 90 x 11c
bb curl: 70 x 10e
[Body English up, killer negatives]
triceps cable extension: 90 x 8e
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2/23/15
26 minutes, 232 lbs.
[I have recently made some changes to my diet and begun taking some nutritional supplements. Nothing "crazy," just good, solid minerals and herbal stuff. I've also been trying to sleep more.
Well, kiddies...
Tonight was one of the hardest workouts I've ever performed in my life.
It was truly high-intensity. I got home and felt like I would vomit (this is largely due to the BCAA/creatine drink I finished right after the workout, but still!). All I could do was lie down on the couch for almost ten minutes until I revived and ate. Highly doubtful I will train again as soon as Wednesday. It was a glorious workout.]
warm-up: 4-6 minutes (motions)
leg extension: 160 x 10e
hypers: bdw + 35 x 10e
leg press: 250 x 14e
pec flye: 150 x 11c
chest press: 220 x 9c
T-row: 150 x 11c
underhand cable pulldown: 140 x 8c
seated MP: 110 x 12c
bb curl: 70 x 12e
[Body English up on last couple reps, killer negatives]
triceps cable extension: 90 x 11e
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Stay tuned. Rowing practice is going really well. "Nine hearts beating..."
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