HIT Workout - Nov 24th

Happy Thanksgiving!

I worked out at 2 pm today (big rush on the trainer before the holiday weekend).  I fasted since dinner last night.  I had the same problem on the Arm Cross as last week – my right shoulder gave up.  My trainer is calling it ‘impingement syndrome’ and told me to look it up, which I haven’t yet.  We’re going to switch to the bench press next week – less taxing on the rotator cuff – and more true to the ‘big 5’ workout.  My lower back didn’t feel sore this week…so I went up 4 pounds, same TUL, and I am still over 90 seconds.

 

HIT	Last Workout		This Week		Increase	Kevin J Smith
	16-Nov		24-Nov		% since
Exercise	Weight	Time	Weight	Time	initial	Comments
Lower Back	296	1:43	300	1:43	43%	ROM: 72 degrees
Pull-Over	180	1:40	182	1:29	65%	MedX
Arm Cross	180	1:10	180	1:09	29%	MedX
Pulldown	140	1:29	141.5	1:27	42%	Super Slow (Ken H)
Overhead Press	268	1:36	272	1:27	70%	MedX
Leg Press	790	1:25	790	1:30	46%	ROM: 5 holes
total weight	1854		1865.5

Paleo approach to meal frequency

Great article on “The Heart Scan Blog” - http://heartscanblog.blogspot.com/2009/11/paleo-approach-to-meal-frequency.html

 

My wife and I have been intermittently fasting fairly frequently over the past 2 weeks.  Last week I went 4 days with only eating at dinner time – all food and drink was consumed between 6:30 and 10:30 at night, equating to a 20-24 hour fast.  This week I have spent the past 2 days doing the same…and since Thanksgiving is this week, this may be the only 2 days I get to do it.

 

In the past I would have considered this some stupid crash diet.  But since I have changed to a Paleo diet, I don’t find fasting that difficult and it makes dinner extra-enjoyable.  Whoever said, “hunger is the best seasoning” was probably an intermittent faster…

Caffeine

There’s a good blog on Caffeine at http://www.fitnessspotlight.com/2009/11/23/coffee-health-alcohol-facts/

 

I love the quote “Sleep is a symptom of caffeine deprivation”. ~Author Unknown

 

And the section on How Much Caffeine Is In…(Source: Energy Fiend)

·         Drip Coffee - 145mg

·         Single-shot Americano - 77mg

·         Green Tea - 25mg

·         White Tea - 15mg

 

I’ve already made a change to my consumption habits…I used to drink 3-5 12oz cups of coffee a day.  I’ve now switched to 1 single 12oz cup on the way into work and then Green Tea the rest of the day…

HIT Workout - Nov 16th

Wow, 12 days since my last work-out!  It was brutal…I actually felt nauseous afterwards…that hasn’t happened since the early days. 

Another weird thing – my right arm simply gave out on the 4^th rep of the arm cross – that’s never happened before.  I slept on it last night and had a crick in the shoulder…maybe that caused it?  Otherwise all of my exercises were at increased weight with stable TUL except for the leg press..

HIT	Last Workout		This Week		Increase	Kevin J Smith
	4-Nov		16-Nov		% since
Exercise	Weight	Time	Weight	Time	initial	Comments
Lower Back	290	1:44	296	1:43	41%	ROM: 72 degrees
Pull-Over	178	1:34	180	1:40	64%	MedX
Arm Cross	178	1:28	180	1:10	29%	MedX
Pulldown	138.5	1:29	140	1:29	40%	Super Slow (Ken H)
Overhead Press	264	1:36	268	1:36	68%	MedX
Leg Press	790	1:31	790	1:25	46%	ROM: 5 holes

Intermittent Fasting and Halloween Candy

I spent Halloween and the following 4 days gorging on Halloween candy (at night after dinner while watching TV)…and feeling really lousy afterwards…but I can’t seem to resist Twix bars…nor Mounds…nor peanut M&Ms…nor Twizzlers…

 

Anyway, in an attempt to redeem myself, I have spent the last 2 days doing 24 hour fasts – including doing my HIT workout halfway through my fast yesterday.  So I hope I kick-started my fat burning again and I can put this behind me. J

HIT Workout - Nov 4th

It’s been 13 days since my last work-out.  I skipped last week because my lower back wasn’t feeling totally recovered (and it hadn’t the week before that too).  I going to watch it again this week.  Perhaps I’m hitting an upper boundary for my back? But I am still increasing each week.  Good week, went up in weight on all exercises with little to no drop in times.  I kept the leg press at the same weight and finally got the 5^th rep – but wow was I shaking after that one!

HIT	1st Time		Last Workout		This Week		Increase	Kevin J Smith
	21-May		23-Oct		4-Nov		% since
Exercise	Weight	Time	Weight	Time	Weight	Time	initial	Comments
Lower Back	210	02:15	286	1:41	290	1:44	38%	ROM: 72 degrees
Pull-Over	110	1:42	176	1:32	178	1:34	62%	MedX
Arm Cross	140	1:56	176	1:32	178	1:28	27%	MedX
Pulldown	100	2:04	137.5	1:30	138.5	1:29	39%	Super Slow (Ken H)
Overhead Press	160	1:22	258	1:38	264	1:36	65%	MedX
Leg Press	540	2:11	790	1:22	790	1:31	46%	ROM: 5 holes
total weight	1260		1823.5		1838.5