HIT Workout - Sept 24th

HIT	1st Time		Last Workout		This Week		% Increase	Kevin J Smith
	21-May		18-Sep		24-Sep		Since 5/21
Exercise	Weight	Time	Weight	Time	Weight	Time		Comments
Lower Back	210	02:15	274	1:35	276	1:31	31%	72 degrees
MedX Pull-Over	110	1:42	180	1:20	170	1:18	55%
Arm Cross (Chest Fly)	140	1:56	210	1:03	170	1:44	21%
Pulldown	100	2:04	133.5	1:18	133.5	1:26	34%
Overhead Press	150	1:22	234	1:36	238	1:31	59%
Leg Press (MedX)	540	2:11	840	1:10	800	1:15	48%	upped to 5 holes

A Healthy Blood Score

 “The Heart Scan Blog” - http://heartscanblog.blogspot.com/, for anyone with a history of heart disease in their family gene pool, is a valuable resource tool.  I have listed below what they deem the most important factors in measuring your risk for heart disease and what the ideal levels should be to minimize this risk.

 

I am scheduling some blood work to ensure I have close to these ‘ideal’ levels:

1.       Thyroid:

a.       TSH, less than 1 mlU/L

b.      Free T3, upper half of normal range (2.3 to 4.2 ng/dl)

c.       Free T4, upper half of normal range (0.8 to 1.9 ng/dl)

d.      Take Iodine to correct

2.       Vitamin D3:

a.       60-70 ng/ml year-round

b.      Take Vitamin D3 to correct

3.       Cholesterol:

a.       HDL – the higher the better, at least >50 mg/dl

b.      Small LDL – less than 50% of total LDL

c.       Lipoprotein(a) – an aggressive risk factor in itself

d.      Take Niacin to correct

e.      Take Fish Oil to correct

f.        Eliminate wheat, cornstarch, and sugars

 

I’ve also included what I plan to do if my levels come back less than perfect…

 

My wife just had her vitamin D and Thyroid TSH levels measured – and they came back perfect!

TSH = 0.027 mlU/L

Vitamin D = 65.4 nj/ml

HIT Workout - Sept 18th

Really interesting mistake this week… Chris read my Leg Press weight wrong and accidently put it up 200#s !!!  I only dropped 5 seconds…have I been lazy? Should I have been able to move the plates at all with the weight up this much?

Other exercises don’t exhibit this behavior – I have only increased my Arm Cross and Overhead Press by 5% in 4 months…but then others, like the lower back, have shown a consistent steady increase since day 1…30% total increase over 4 months.

HIT	1st Time		Last Workout		This Week		% Increase	Kevin J Smith
	21-May		10-Sep		18-Sep		since
Exercise	Weight	Time	Weight	Time	Weight	Time	May 21st	Comments
Lower Back	210	02:15	272	1:34	274	1:35	30%
MedX Pull-Over	110	1:42	200	1:15	180	1:20	64%
Arm Cross (Chest Fly)	200	1:56	230	1:15	210	1:03	5%	+ 1 extra negatives
Pulldown	100	2:04	133.5	1:13	133.5	1:18	34%
Overhead Press	220	1:22	234	1:13	234	1:36	6%
Leg Press (MedX)	540	2:11	640	1:15	840	1:10	56%	upped to 5 holes

John Stossel leaving ABC, headed to Fox News

My favorite Libertarian moving to Fox News…remember “Greed”?

http://michellemalkin.com/2009/09/10/john-stossel-leaving-abc-headed-to-fox-news/

 

Could you imagine Glenn Beck and Stossel on a program together? Awesome…

HIT Workout - Sept 10th

Interesting results this week…I think Chris increased my load too much, OR I wasn’t fully recovered.  I played tennis twice this past weekend and did sprints the 2nd time…so my legs were tired.

 

Personally I give more credo to the too drastic increase in the 2^nd exercise.  I hadn’t done the Pull-over since August 4^th, and then I was only doing negatives (at 220 #s).  The last time I had done full positive and negatives on the Pull-Over was Week 1, May 21^st – and then with only 110 #s!

 

HIT	1st Time		Last Workout		This Week		Kevin J Smith
	21-May		3-Sep		3-Sep			Overall %
Exercise	Weight	Time	Weight	Time	Weight	Time	Comments	Increase
Lower Back	210	02:15	270	1:33	272	1:34		30%
MedX Pull-Over	110	1:42	0	0:00	200	1:15		82%
Arm Cross (Chest Fly)	220	1:56	0	0:00	230	1:15	+ 2 extra negatives	5%
Pulldown	100	2:04	130	1:25	133.5	1:13		34%
Overhead Press	220	1:22	230	1:29	234	1:13		6%
Leg Press (MedX)	540	2:11	630	1:52	640	1:15		19%
Row - NEW!	0	0:00	100	1:30	0	0:00	skipped	too new
Chest Press	105	1:24	135	1:46	0	0:00	skipped	29%
	1,740.00	14:14	1,495.00	9:35	1,709.50	7:45		since May21