HIT Workout - Dec 20th - Negatives

HIT2	Last HIT2 Workout		This Week		Kevin J Smith
	2-Dec		20-Dec
Exercise	Weight	Time (secs)	Weight	Time (secs)	Comments
Arm Cross	370	5N	374	5N	negatives only
Lower Back	280	4P+N	300	4P+N	augmented negatives
Chest Press	250	4N	250	6N	negatives only
Leg Extension	420	4N	430	5N	negatives only
SS Pull-Down	115	4P+N	115	5P+N	augmented negatives
Adductors	95	3P+N	85	3P+N	augmented negatives

HIT Workout - December 13, 2010

Lousy results today…more red than blue.  I’m not sure why, I felt fine.  The first anomaly was the SS Pull Down.  I performed it 2^nd because, I figured, I would still have steam.  But I hit a wall getting it past my eye balls.  I think the pull over must have fried my triceps – and I shouldn’t have done the exercise right after the pull over.  I showed good improvement on the Overhead press, adding 17 seconds at constant weight – but then my final exercise, chest press, even though I dropped the weight by 37 pounds, I couldn’t improve my time – the difference however, may have been that I had done it 1^st last time and now I was doing it last.

 

HIT1	Last HIT1 Workout		This Week		Kevin J Smith
	23-Nov		13-Dec
Exercise	Weight	Time (secs)	Weight	Time (secs)	Machine Type
Pull-Over	182	107	186	92	MedX
SS Pull down	161.5	72	161.5	60	Super Slow
Lower Back	392	96	394	86	MedX: 72o
Overhead Press	300	70	300	87	MedX
Leg Press	858	88	860	81	MedX
Chest Press	196.5	83	160	80	MedX

HIT Negative Workout: Dec 2nd

Total metabolic killer today.  Afterwards, I sat in the changing room for a good 10 minutes before I could dress myself.  I worked out fasted, but took 4 grams of BCAAs before the workout.  And I had a lamb salad an hour after the workout.

 

HIT2	Last HIT2 Workout		Next Week		Kevin J Smith
	15-Nov		2-Dec
Exercise	Weight	Reps	Weight	Reps	Comments
Pull Over	n/a	n/a	140	90 sec	Static Hold
Lower Back	320	4P+N	280	4P+N	augmented negatives
Arm Cross	340	4N	370	5N	negatives only
Chest Press	n /a	n/a	250	4N	negatives only
Leg Extension	410	4N	420	4N	negatives only
SS Pull-Down	85	5P+N	115	4P+N	augmented negatives
Adductors	85	4P+N	95	3P+N	augmented negatives

 

HIT Workout - Nov 23rd

I was in warrior mode today – I worked out fasted, ready to do battle, and gave it 110%.  You can see it in the results…at least the 1^st 4 exercises – up in weight and time on 2.  But by the 5^th exercise I was out of steam – it hurt and I felt queasy.  I almost begged Chris to skip the last.

 

So I wonder, what will get me better results? Work out at 80% so that I can finish all 6 exercises well, or blow my load and struggle pitifully through the few remaining exercises?  Perhaps I will grow in endurance and eventually be able to do all at 100%.

 

Having a salad 1 hour after the workout.  Today is my daughter, Kira’s birthday and we’ll be having Kiku’s (Japanese steakhouse) for dinner.  I am planning on eating the fried rice, so it’s a good thing today was workout day!

 

HIT1	Last HIT1 Workout		This Week		Kevin J Smith
	3-Nov		23-Nov
Exercise	Weight	Time (secs)	Weight	Time (secs)	Machine Type
Pull-Over	180	92	182	107	MedX
Lower Back	390	96	392	96	MedX: 72o
Chest Press	195	83	196.5	83	MedX
Leg Press	856	83	858	88	MedX
SS Pull down	160	77	161.5	72	Super Slow
Overhead Press	300	78	300	70	MedX

HIT Negative Workout - November 15th

I had a good workout today.  I felt really strong, especially on the Pull-Downs.  I worked out fasted and had a 12-day rest since my last workout. “Augmented negatives” refers to the fact that Chris stands on the weight stack for the negative half of the exercise, adding most or all of his body weight…it’s somewhat of a subjective added load as he can pull or push to add more resistance.  I did the Adduct exercise since Chris felt I was too wiped out to do a more compound exercise.

 

HIT2	Last HIT2 Workout		Next Week		Kevin J Smith
	26-Oct		15-Nov
Exercise	Weight	Time (secs)	Weight	Time (secs)	Comments
Lower Back	310	4X	320	4X	augmented negatives
Arm Cross	n/a	n/a	340	4X	negatives only
Leg Extension	400	5N	410	4X	negatives only
SS Pull-Down	125	5X	85	5X	augmented negatives
Adductors	n/a	n/a	85	4X	augmented negatives
Add Retrac (Ts)	10	68	10	60	on inclined bench
I Scap (Is)	n/a	n/a	5	32	on inclined bench

 

 

Kevin J Smith

Chief Technology Officer

Strategic Value Partners, LLC

100 West Putnam Ave

Greenwich, CT 06830

O: (203) 618-3615 | C: (203) 832-2110

E: ksmith@svpglobal.com

 

 

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HIT Workout - November 3rd

I started with the pull over this week, as it had been my final exercise last workout.  As expected, I showed substantial improvement in both weight and TUL.  All other exercises were pretty steady with only minor additions in weight or TUL.  I had a 4 second drop in TUL on the pull down, but it went from my 1^st exercise to 2^nd to last.

 

On a dining note, I tried beef TONGUE the other night.  I slow cooked it in a stew for 4-6 hours, peeled off the skin and ate it like a steak.  I didn’t tell my daughters what it was and they both tried it.  One loved it, the other didn’t really like it but said it was fine.  It looks like pot roast but has a texture somewhere between pot roast and pate’.  Weird…

 

HIT1	Last HIT1 Workout		This Week		Kevin J Smith
	18-Oct		3-Nov
Exercise	Weight	Time (secs)	Weight	Time (secs)	Machine Type
Pull-Over	172	75	180	92	MedX
Lower Back	386	97	390	96	MedX: 72o
Chest Press	195	84	195	83	MedX
Leg Press	856	76	856	83	MedX
SS Pull down	160	81	160	77	Super Slow
Overhead Press	300	79	300	78	MedX