HIT Workout - Dec 28th

Wow!…all I can say is Happy New Year to me! 10 days since my last workout and what a great recovery! And I just signed up for another 14 sessions… solid blue - except for the damn Super Slow Pull Down (I may have to sneak in and destroy that machine while Chris is on vacation J)

 

HIT	Last Workout		This Week		Increase	Kevin J Smith
	18-Dec		28-Dec		% since
Exercise	Weight	Time	Weight	Time	initial	Comments
Lower Back	314	1:35	318	2:00	51%	ROM: 72 degrees
Pull-Over	184	1:25	186	1:44	69%	MedX
Chest Press	165	1:33	170	1:37	62%	New! Replace Arm Cross
Pull Down	143.5	1:31	145	1:26	45%	Super Slow
Overhead Press	280	1:10	280	1:33	75%	MedX
Leg Press	796	1:22	800	1:36	48%	MedX
total weight	1882.5		1899		39%

 

BTW, I started taking the BCAA supplement today (from Dynamite Nutrition).  I took 4.5 grams 15 minutes before my workout, and the same amount a half hour after my workout.  I’ll let you know if I notice any discernible difference in my recovery.

 

HIT Workout - Dec 18th

Exhausted! …completely drained, like wringing out a wet sponge…I did the last exercise with trembling arms, and I wasn’t sure I’d get even 1 rep…

 

On another note, I read a compelling post on LeanGains, http://leangains.com/, and immediately ordered a bottle of BCAAs from Amazon.com.  Workout fasted but take 10 grams of branch chained amino acids 15 minutes prior to your work-out.  The study concluded that this increases metabolism, fat burning, and promotes muscle growth…gotta try it!

 

HIT	Last Workout		This Week		Increase	Kevin J Smith
	10-Dec		18-Dec		% since
Exercise	Weight	Time	Weight	Time	initial	Comments
Lower Back	310	1:38	314	1:35	50%	ROM: 72 degrees
Pull-Over	184	1:37	184	1:25	67%	MedX
Chest Press	150	1:50	165	1:33	57%	New! Replaces Arm Cross
Pulldown	143.5	1:15	143.5	1:31	44%	Super Slow
Overhead Press	276	1:26	280	1:10	75%	MedX
Leg Press	794	1:19	796	1:22	47%	ROM: 5 holes
total weight	1857.5		1882.5		38%

HIT Workout: Dec 10th

Great workout today – lots of blue in my chart.  Pull Over with stable weight up 17 seconds, chest press up 20 pounds and still way over 90 seconds.  Lower Back and Overhead Press both up in weight AND time…

Very shortly I’ll be hitting a 50% minimum increase in strength across all exercises and I’ve only been doing this for just over 6 months now.  Talk about an efficient work-out regime! I go once every 7-10 days for half an hour!…next workout in 8 days, then 10 days after that, and then another 10 days…

One thing I noticed, the longer I do this, the better I get at exhausting my muscles – which leads to bigger improvements and longer recovery times.  Talk about a win-win!…the longer you do this the more efficient it becomes!

HIT	1st Time		Last Workout		This Week		Increase	Kevin J Smith
	5/21/2009		3-Dec		10-Dec		% since
Exercise	Weight	Time	Weight	Time	Weight	Time	initial	Comments
Lower Back	210	02:15	304	1:33	310	1:38	48%	ROM: 72 degrees
Pull-Over	110	1:42	184	1:20	184	1:37	67%	MedX
Chest Press	105	1:24	130	2:06	150	1:50	43%	New! Replace Arm Cross
Pull Down	100	2:04	142.5	1:28	143.5	1:15	44%	Super Slow
Overhead Press	160	1:22	274	1:16	276	1:26	73%	MedX
Leg Press	540	2:11	792	1:23	794	1:19	47%	ROM: 5 holes
total weight	1365		1826.5		1857.5

HIT Workout - Dec 3rd

Worked out fasted – 3^rd day fasting this week.  My fasts are from dinner the night before until tonight’s dinner.  I compress all of my eating and drinking into the hours from 6:30 to 10:30 pm, a 20-hour fast.  On days when I do eat lunch, I still typically skip breakfast, giving me a 14-hour fast.

 

You’ll notice I skipped the Arm Cross this week due to my shoulder impingement…which has been bothering me on and off all week.  The good news is that nothing on this week’s workout aggravated it.  So it looks like I will be keeping the Chest Press…and I’ll up the weight since I went over 2 minutes.  The bad news is that the Chest Press fatigues my triceps and then I can’t do as much on the Overhead Press.

 

HIT	1st Time		Last Workout		This Week		Increase	Kevin J Smith
	5/21/2009		24-Nov		3-Dec		% since
Exercise	Weight	Time	Weight	Time	Weight	Time	initial	Comments
Lower Back	210	02:15	300	1:43	304	1:33	45%	ROM: 72 degrees
Pull-Over	110	1:42	182	1:29	184	1:20	67%	MedX
Arm Cross	140	1:56	180	1:09	0	0:00	29%	SKIPPED - shoulder injury
Chest Press	105	1:24	0	0:00	130	2:06	24%	New! Replaced Arm Cross
Pull down	100	2:04	141.5	1:27	142.5	1:28	43%	Super Slow
Overhead Press	160	1:22	272	1:27	274	1:16	71%	MedX
Leg Press	540	2:11	790	1:30	792	1:23	47%	ROM: 5 holes
total weight	1365		1865.5		1826.5