HIT Workout - May 21st

Today is my 1 year anniversary at HIT!  And I performed my traditional Big 6 workout.  I worked out fasted bust skipped the BCAAs today…I didn’t feel like ingesting 18 pills.  I’m spending next week in London, so I won’t have my next HIT workout until June 1^st, and it will be Trainer’s Choice again.

HIT1	Last Workout		This Week		Increase	Kevin J Smith
	7-May		21-May		% since
Exercise	Weight	Time (secs)	Weight	Time (secs)	initial	Comments
Lower Back	368	89	370	90	76%	MedX: 72 degrees
Pull-Over	204	82	204	85	85%	MedX
Chest Press	190	87	191.5	78	82%	MedX
Leg Press	836	94	840	96	56%	MedX
SS Pull down	155	72	155	83	55%	Super Slow
Overhead Press	292	82	294	72	84%	MedX

HIT Workout - May 14th

Trainer’s choice again today…

 

I started with the Lower Back extension and ditched the negatives on this exercise as they were difficult to add consistently…too subjective.  Went up 2 lbs at stable TUL.  Next exercise was new to me – a standing lat pull-down, starting with arms parallel to floor, and pushing down until the bar was touching my thighs, hold for 3, repeat.  Next exercise was negative chin-ups on the Ecentrix machine.  There’s a digital read-out of force as Chris slowly drops the bar I’m standing on and I fight to keep up…I hit 359 lbs on 1 of the 4 reps.  On the leg press he dropped my weight to 760 lbs and stood on the stack for negatives.  Then Chest Press, where I dropped my normal weight by 70 lbs and Chris stood on the stack for the negatives.

 

Finally, Chris had me do some exercises to stretch my chest and upper back…he claims by sitting at a computer all day we have a tendency to lose thoracic mobility (see the 2 posts on Mark’s Daily Apple: http://www.marksdailyapple.com/the-importance-of-thoracic-spine-mobility/ and http://www.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/ ) and our shoulders curve in.  I laid belly-down on an inclined bench and raised my arms in front of me (like I was flying), holding 2.5 lb weights, and held them for 1 minute ( which I barely made)…he called that I Scap.  2^nd exercise I lifted my arms out to my sides, holding 5 lb weights, and tried to hold for 1 minute (I made it to 45 secs) – he called that Add Retrac

 

Lower Back                         370         89 secs

Stand Lat PD                       50           122 secs

Chin Up Neg                       4X           359 lbs

Leg Press w/ neg              760         84 secs

Chest Press w. neg          120         122 secs

I Scap                                    2.5          60 secs

Add Retrac                          5              45 secs

HIT Workout - May 7th

Back to my normal HIT workout this week (next week will once again be ‘trainer’s choice’)… tough workout today, it hurt.  My ears started ringing after the pull-down and didn’t stop until I was back in the office. 

 

I feel like I am able to deplete my muscles much more effectively after a year of doing this…and I gave it my all in the pull-down, even though the TUL went down.  I am almost at my 1 year anniversary, May 21^st...and I think the amount of weight I am now pushing demonstrates the effectiveness of the HIT workout.

 

Interesting note…my right arm gives out a full rep before my left arm does – on both the chest press and the overhead press, so I am able to anticipate my last rep.  To further deplete my muscles, I draw out the last negative, lowering the weights in 20 seconds instead of the traditional 10.

 

HIT	Last Workout		This Week		Increase	Kevin J Smith
	20-Apr		7-May		% since
Exercise	Weight	Time (secs)	Weight	Time (secs)	initial	Comments
Lower Back	366	90	368	89	75%	MedX: 72 degrees
Pull-Over	202	86	204	82	85%	MedX
Chest Press	188.5	84	190	87	81%	MedX
Leg Press	834	93	836	94	55%	MedX
SS Pull down	153.5	86	155	72	55%	Super Slow
Overhead Press	290	92	292	82	83%	MedX