CORE fitness workout - 1/29/11

We’ve been plagued by snowstorms every week for the last 3 weeks – causing me to cancel my HIT workouts since I work from home on those days and Pulse Gym is near my office in Greenwich, CT.

 

So, I took the opportunity to sign up at a local gym in my town, CORE Fitness.  I’ve been going there at least weekly and performing a HIT-like workout…maybe HIT Lite is a better name.

 

Saturday, Jan 29^th

Dead Lift on Hammer Strength: maxed out at 3 reps at 375 lb.s

Overhead Press on Icarian machine: maxed at 3 reps at 200 lb.s, got one rep at 220 lbs but form was bad

Leg Press on Hammer Strength: 5 sets of 3-4 reps at 375 lb.s

Curl on bent bar: 5 sets of 3-5 reps at 100 lb.s

 

I had also gone the Sunday before but forgot to post and don’t now remember the reps or weights:

 

Sunday, Jan 23^rd

Squat on Icarian machine

Bench Press on Nautilus Nitro

Seated Row on Nautilus Nitro

Pull Down on Nautilus Nitro

Curl on Nautilus Nitro

Gym Workout - Jan 16th, 2011

I went to another new gym today – CORE fitness in Closter, NJ.  CORE is closer to my house and is a relatively new facility.  It has a lot more Nautilus Nitro equipment and plenty of Hammer Strength as well. 

 

I did a similar workout from last weekend, substituting the Dead Lift for the Squats:

1.       Dead Lift – Hammer Strength – 5 sets of 3 reps each increasing weight to 345 #

2.       Inclined Press – free weight cage – 5 sets of 2-3 reps each at 180 #, tried 200 # - didn’t make it

3.       Seated Row – Hammer Strength – 5 sets of 5 reps each, increasing weight to 302 #

4.       Leg Press – Hammer Strength – 5 sets of 3-5 reps each, increasing weight to 500#

5.       Bench Press – Nautilus Nitro machine – 5 sets of 1-3 reps, increasing weight to 220#

6.       Bicep Curl – Nautilus Nitro machine – 3 sets of 3 reps, increasing weight to 125 #

 

I like this gym, not crowded and all of the silly cardio machines are tucked away upstairs, overlooking the expansive main floor.  The big weight equipment is centrally located on the main floor.  This was exactly opposite at the NY City Sports Club, illustrating the main audience.

HIT Workout - Jan 11, 2011

My trainer discovered “pop-pins” making it one of those ‘brutal’ workouts.  A pop-pin is a device which ejects the pin when you touch down the stack of weights and a pin placed at a lower weight-point takes over.  That way when you can no longer continue reps at your max weight, you can eke out a few extra reps at a lower weight – REALLY draining your glycogen stores. Translation: pure evil brutality.  I’ve indicated the exercises with pop-pins in the comments.

 

HIT1	Last HIT1 Workout		This Week		Kevin J Smith
	13-Dec		11-Jan
Exercise	Weight	Time (secs)	Weight	Time (secs)	Machine Type/Comments
Chest Press	160	80	160	97	Pop-Pin - [120#/37s]
Lower Back	394	86	396	90	MedX: 72o
Pull-Over	186	92	186	83	MedX
Leg Press	860	81	862	77	Pop-Pin - [602#/37s]
SS Pull down	161.5	60	161.5	78	Pop-Pin - [120#/18s]
Overhead Press	300	87	300	69	Pop-Pin - [200#/19s], [100#/32s]

Gym Workout - Jan 8th

I joined NY Sports Club for the new year.  I’m thinking I will scale back my HIT workouts to every other week, and intersperse regular gym workouts at least twice in between.  Today was my first day at the gym near my house…

 

I did the following exercises:

1.       Hammer Squat machine – 5 sets of about 5 reps each, increasing weights up to 360 lb.s

2.       Bench Press (free weights) – 5 sets of about 3 reps each, at 180 lb.s

3.       Hammer Strength Row (hanging down) – 5 sets of 5 reps each – can’t remember weight

4.       Hammer Strength Pull Down – 5 sets to failure – last set was static hold – increasing weights to 200 lb.s

 

That was it – I ran out of time due to home obligations…the pull down had me exhausted anyway.

 

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