HIT Workout - June 21st

2 weeks since my last HIT workout – the weights felt extremely heavy, but my performance shows mostly increases.  I’ve been at this type of exercise for just over 2 years now and it’s good to see a few of the exercises still consistently increase week after week – on 2 of them, the weights have very nearly doubled!

 

I worked out fasted and had 3 eggs, bacon, hot sausage, and a small fruit salad an hour afterwards.  Contractors have been installing a hot tub in my back yard since the beginning of May and I think it may FINALLY be ready tonight when I get home from work – really looking forward to soaking these sore muscles while drinking a glass of wine!!!

 

HIT1	Last HIT1 Workout		This Week		Increase	Kevin J Smith
	7-Jun		21-Jun		% since
Exercise	Weight	Time (secs)	Weight	Time (secs)	initial	Machine Type
Lower Back	408	83	410	93	95%	MedX: 72o
Pull-Over	192	84	194	84	76%	MedX
Leg Extension	400	5N	420	5N		negatives
Negative Chin Ups	60	105	70	19, 25, 19		3 reps w/ 70# off-set, hang-time
SS Pull down	160	55	150	73	50%	Super Slow normal grip
Leg Press, reclined	900	86	910	84	69%	Drew Baye style (NEW)!
Overhead Press	306	70	310	77	94%	MedX
Add Retrac (Ts)	7.5/5	50 / 10	n/a	n/a		on inclined bench
Chest Press	160	5P/N	n/a	n/a	52%	With Negatives

 

HIT Workout - June 7th

I had my 43^rd birthday yesterday and noticed the beard is showing a few grays…ugh.  Worked out fasted today and then had bacon, sausage, potatoes, and 3 eggs for lunch about an hour afterwards. 

 

I had some mixed results at the gym today – some up, some down.  But in looking at this list, I realize I performed 9 exercises.  That’s 3 more than typical and my body feels pretty beat-up.  So I think overall I had a good workout.

 

HIT1	Last HIT1 Workout		This Week		Kevin J Smith
	25-May		7-Jun
Exercise	Weight	Time (secs)	Weight	Time (secs)	Machine Type
Lower Back	408	87	408	83	MedX: 72o
Pull-Over	190	90	192	84	MedX
Leg Extension	n/a	n/a	400	5N	negatives
Add Retrac (Ts)	7.5/5	60 / 15	7.5/5	50 / 10	on inclined bench
Chest Press	150	84	160	5P/N	With Negatives
SS Pull down - WIDE	n/a	n/a	60	105	Super Slow wide grip
SS Pull down	155	1 P+N/ 4N	160	55	Super Slow normal grip
Leg Press, reclined	890	89	900	86	Drew Baye style (NEW)!
Overhead Press	n/a	n/a	306	70	MedX