HIT Workout: Jan 28th

Today I hit my 50% mark – the weight I use for everyone of my exercises has increased by at least 50%.  Funny, because I felt tired today…and didn’t really want to go.  Per my recent blogs, I took 9 grams of BCAAs 15 minutes before

 

I’m having trouble with the 2 exercises after the Leg press.  I’m not sure if it’s the exercises or that the Leg Press beats the hell out of me, and I’m huffing and puffing for the rest of the time (my breathing doesn’t return to normal until I’ve left the gym, driven back to work, and sat back down in my office chair).

 

The pull-over was abnormally easy today…not sure why.  I jumped 35 seconds at the same weight, putting me close to 2 minutes TUL. 

 

HIT	Last Workout		This Week		Increase	Kevin J Smith
	21-Jan		28-Jan		% since
Exercise	Weight	Time (secs)	Weight	Time (secs)	initial	Comments
Lower Back	334	98	338	95	61%	ROM: 72 degrees
Pull-Over	190	77	190	112	73%	MedX
Chest Press	177.5	93	180	93	71%	MedX
Leg Press	812	94	816	91	51%	MedX
Pull down	148.5	78	150	72	50%	Super Slow
Overhead Press	288	72	288	73	80%	MedX

HTI Workout - Jan 21st

Another fasted workout – this will be my standard from now on.  Nothing to eat on workout days – drinking only 1 cup of coffee in the morning and then green tea.  I started my workout today by taking 10 grams of BCAAs 15 minutes before the workout, per Leangains advice.

I noticed a trend today…weight goes up, time goes down.  That may seem obvious, but for some weeks in the past, both weight and time were going up…not so much now…I think I’m starting to hit my limits.  I will probably soon shift to a 10 day interval between workouts. 

I’ll need something else to do in the meantime, so I was talking to my good friend Jeff about martial arts and/or tennis lessons.  He recommended the Israeli self-defense system, Krav Maga – going to check it out – found a training center in Scarsdale, NY.

 

HIT	Last Workout		This Week		Increase	Kevin J Smith
	14-Jan		21-Jan		% since
Exercise	Weight	Time	Weight	Time	initial	Comments
Lower Back	328	1:40	334	1:38	59%	ROM: 72 degrees
Pull-Over	188	1:40	190	1:17	73%	MedX
Chest Press	176.5	1:28	177.5	1:33	69%	MedX
Leg Press	808	1:37	812	1:34	50%	MedX
Pull down	147.5	1:25	148.5	1:18	49%	Super Slow
Overhead Press	286	1:20	288	1:12	80%	MedX
total weight	1,934		1,950

HIT Workout - Jan 14th

1 week since my last workout – I worked out fasted from dinner the night before.  Up in weights for all exercises, down in time on only half of them.

HIT	Last Workout		This Week		Increase	Kevin J Smith
	7-Jan		14-Jan		% since
Exercise	Weight	Time	Weight	Time	initial	Comments
Lower Back	324	1:45	328	1:40	56%	ROM: 72 degrees
Pull-Over	186	1:42	188	1:40	71%	MedX
Chest Press	175	1:35	176.5	1:28	68%	MedX
Leg Press	804	1:35	808	1:37	50%	ROM: 5 holes
Pull down	146.5	1:25	147.5	1:25	48%	Super Slow
Overhead Press	284	1:18	286	1:20	79%	MedX
total weight	1,920		1,934

I took 9 grams of BCAAs after my workout.

HIT Workout - Jan 7th

Tough day…too much fruit cake, I think – and 10 days since my last workout.  Weights went up, times went down.  I’m not displeased, times didn’t drop too much – and all are in the target zone: 75 seconds to 2 minutes.  I felt out of breath for the last 3 exercises…didn’t breathe normally until I was re-dressed and in my car going back to the office…  Chris kept the same weight on the pull-over, asking me to concentrate on form instead…he says I wasn’t getting full lower extension on the last 2 reps last week.

 

HIT	Last Workout		This Week		Increase	Kevin J Smith
	28-Dec-09		7-Jan-10		% since
Exercise	Weight	Time	Weight	Time	initial	Comments
Lower Back	318	2:00	324	1:45	54%	ROM: 72 degrees
Pull-Over	186	1:44	186	1:42	69%	MedX
Chest Press	170	1:37	175	1:35	67%	MedX
Leg Press	800	1:36	804	1:35	49%	ROM: 5 holes
Pull down	145	1:26	146.5	1:25	47%	Super Slow
Overhead Press	280	1:33	284	1:18	78%	MedX
total weight	1899		1919.5		41%