CORE workout - October 1, 2011

Went to CORE at Noon on Saturday, fasted since the night before.  It was deadlift week - I alternate between deadlifts and squats.

I reached a new record on my Deadlift, although it took 2 tries.  It was an aesthetic record as well as a numeric one - 4 45# plates on each side of the bar.  The first time I tried it, I only got it 3 inches off of the floor.  I had to get myself pumped up with a little adrenalin flowing to actually lift it all the way - even then the bar raised so slowly.

Deadlifts:

225# 5 reps

405# 1 rep

385# 1 rep

315# 4 reps

315# 4 reps

Vertical Bench Press, (Icarian):

300# 5 reps

280 # 5 reps

260# 4 reps

Overhead Press (Nautilus Nitro): 185#, 3 sets of 4-5 reps

I had planned on doing a pull-down and a row, but felt shaky and nauseous...so this was it.

CORE Fitness Workout - September 18th

I'm currently doing a mix of the leangainsworkout and body by science. I
don't have a HIT/super slow instructor right now since I changed jobs,
but I expect to get back to it at some point. For now I going to a
local gym once on the weekend. I alternate between dead-lifts and
squats, and then do 3-4 more nautilus machine style lifts. I keep in
mind the Big 5 and do mostly those exercises but throw something else in
once in a while as it suits my mood.

Squats: 5 Reps 135#, 5 reps 185#, 3 reps 205#, 3 reps 225#, 4 reps 225#
Icarian Shoulder Press
Icarian horizontal bench press
Icarian seated row
Universal Pull-down

 

Deadlifts - new PR - 400# once, 385# once, 315# 3 times, 245# 3 sets of 5

 

Bench Press - new PR - Icarian universal - benched entire stack (300#) 5 reps, 3 reps, 1/2 rep

 

Pullover - Nautilus - 3 sets of 185#, 5 reps until failure

 

Curl - Icarian universal - 100#, 3 sets of 5 reps til failure

 

ears ringing, sweaty, went home :-)

 

HIT Workout - July 21st

Last workout at Pulse Gym since tomorrow is my last day working in Greenwich, CT!  This concludes over 2 years of doing HIT workouts with Chris Childs.  My first session was on May 21^st, 2009.  You can see the results of these 2 years in the %Increase column.  I worked out fasted and was happy to see a lot of blue – I felt strong today, recovered. 

 

HIT1	Last HIT1 Workout		This Week		Increase	Kevin J Smith
	14-Jul		21-Jul		% since
Exercise	Weight	Time (secs)	Weight	Time (secs)	initial	Machine Type
Pull-Over	192	90	194	89	76%	MedX
Lower Back	412	75	412	89	96%	MedX: 72o
Chin-up	n/a	n/a	140	93		30 sec pos/neg
Leg Extension	440	4N	450	5N	50%	Negatives
Chest Press	160	89	155	102	48%	MedX
Leg Press, reclined	914	91	918	92	70%	Drew Baye style
SS Pull down	151.5	80	151.5	92	52%	Super Slow normal grip

HIT Workout - July 14th

Only did a Big 5 this week.  I was wicked hung over from a wine dinner last night and the exertion made my head throb.  The wine dinner was a fantastic cooking class with all you could drink wine – the theme was ‘grilling’.    The Jack Daniels short ribs were the best part of it, but the blackened prawn over watermelon arugula salad came in a close 2^nd.  Anyway, I digress…

 

This was my 2^nd to last workout at Pulse Gym in Greenwich, but Chris has already given me the name of a HIT trainer in the city near my new work location.  I worked out fasted (and hung over) and had a chicken chili peppercorn dish for lunch an hour after.

 

HIT1	Last HIT1 Workout		This Week		Increase	Kevin J Smith
	7-Jul		14-Jul		% since
Exercise	Weight	Time (secs)	Weight	Time (secs)	initial	Machine Type
Lower Back	412	86	412	75	96%	MedX: 72o
Pull-Over	196	85	192	90	75%	MedX
SS Pull down	150	82	151.5	80	52%	Super Slow normal grip
Leg Press, reclined	914	74	914	91	69%	Drew Baye style (NEW)!
Overhead Press	310	77	312	77	95%	MedX
Leg Extension	440	4N	n/a	n/a		Negatives
Chest Press	160	89	n/a	n/a		With Negatives

HIT Workout - July 7th, 2011

This will be one of my last workouts at Pulse Gym in Greenwich, CT.  I accepted a new position in New York City yesterday and have resigned from the hedge fund I am currently working at.  But, my trainer Chris says there is a HIT gym 2 blocks from my new office – in fact the trainer there has been friends with Chris since they were in nursery school.  The HIT community is a small world!

 

I also went to my local gym last weekend and hit a new personal best on the Dead lift, 375# - 1 rep.  I managed another rep at 365#, then dropped it to 315# for 5 reps, and then to 225# for 2 more sets of 5 reps.

 

HIT1	Last HIT1 Workout		This Week		Increase	Kevin J Smith
	21-Jun		7-Jul		% since
Exercise	Weight	Time (secs)	Weight	Time (secs)	initial	Machine Type
Lower Back	410	93	412	86	96%	MedX: 72o
Pull-Over	194	84	196	85	78%	MedX
Leg Extension	420	5N	440	4N		negatives
Chest Press	n/a	n/a	160	89	52%	With Negatives
SS Pull down	150	73	150	82	50%	Super Slow normal grip
Leg Press, reclined	910	84	914	74	69%	Drew Baye style (NEW)!

 

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