I have my good friends Jeff and Karen staying in my house this week…Jeff Erno, http://ernoj.blogspot.com/, is the guy who originally got me into HIT and Paleo…and Objectivism... I invited Jeff along to my HIT session this week… you can see his impressions at his blog site.
We pushed my HIT session from 11:30am until 4pm so we could go to dinner directly afterwards. We both fasted until the workout, about 20 hours…boy were we hungry when we finally got to dinner after 7pm! (Great restaurant in NYC, maloneyandporcelli.com, you have to try the crackling pork shank!)
This was my 1st chance to try Drewe Baye’s method of rearranging the exercises based on the prior week’s performance – aka I started with the exercises I had improved the least in my last workout session. As you might expect, these are the exercises I typically do last when I am already wiped out…
Judging by how sore I am today and as you can see from the chart below, I think this was a great change-up. I got a MUCH better workout on the pull down and overhead press. From the chart below I will start next week with the pull-over and chest press… I like it – it adds a little variability to the routine, concentrates on different exercises each week, and prevents you from hyper-focusing on the results.
| HIT1 | Last Workout | This Week | Increase | Kevin J Smith | ||
| 11-Jun | 1-Jul | % since | ||||
| Exercise | Weight | Time (secs) | Weight | Time (secs) | initial | Comments |
| SS Pull down | 156.5 | 74 | 156.5 | 100 | 57% | Super Slow |
| Overhead Press | 294 | 63 | 294 | 100 | 84% | MedX |
| Lower Back | 374 | 79 | 374 | 100 | 78% | MedX: 80 degrees |
| Pull-Over | 206 | 83 | 208 | 55 | 89% | MedX |
| Leg Press | 844 | 86 | 846 | 85 | 57% | MedX |
| Chest Press | 192.5 | 81 | 192.5 | 60 | 83% | MedX |
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