HIT Negatives Workout - October 26th

Negatives work today…Chris finds new ways to climb on and stand on the weights, sometimes balancing on a big toe.  These weeks are always hard to judge how much work I am doing since the amount of weight Chris applies to the negatives is completely subjective.  He seeks to have me reach failure in 4-5 reps and adjusts the difficulty accordingly.

 

I worked out fasted and will be eating a salad in a bit.

HIT2	Last HIT2 Workout		Next Week		Kevin J Smith
	16-Sep		26-Oct
Exercise	Weight	Time (secs)	Weight	Time (secs)	Comments
Add Retrac (Ts)	7.5	60	10	68	on inclined bench
Leg Extension	390	4N	400	5N	negatives only
SS Pull-Down	125	4N	125	5X	augmented negatives
Leg Curl	100	5N	70	5X	augmented negatives
Overhead Press	n/a	n/a	280	5X	augmented negatives
Lower Back	280	1P, 3N	310	4X	augmented negatives
Chest Press	120	3N	n/a	n/a	augmented negatives
Arm Cross	350	4N	n/a	n/a	negatives only

HIT Workout - Oct 18th, 2010

My progression in some of the exercises is slowing.  This may be natural, I can’t increase in weight forever, can I?  But I wonder – again – if I am not fully recovered?  Or if my diet or sleep has something to do with it.  The pull-over and the overhead press are the 2 exercises in particular I struggle with.  I asked Chris to start off with these next week.

 

HIT1	Last HIT1 Workout		This Week		Kevin J Smith
	30-Sep		18-Oct
Exercise	Weight	Time (secs)	Weight	Time (secs)	Machine Type
Chest Press	195	80	195	84	MedX
Lower Back	386	84	386	97	MedX: 72o
SS Pull down	160	78	160	81	Super Slow
Overhead Press	308	63	300	79	MedX
Leg Press	854	78	856	76	MedX
Pull-Over	172	78	172	75	MedX

 

 

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HIT Negative Workout: October 8th

Today’s workout had a huge metabolic aspect.  I finally gave out on the lower back from metabolic exhaustion.  I was pumped for this week’s workout, fully recovered, and ready to get beaten up.  I’ve changed a couple of things in the last few weeks and suspect they are helping with my recovery:

 

1.       I’ve given up coffee – I’m not caffeine free, though.  I drink 2-3 cups of green tea per day.

2.       More sleep – I’ve been trying to get 8 hours per night, I’ve definitely had more than 7 hrs every night for the past 2 weeks

 

These are both things that have been circulating around on the OEvolve discussion group and Modern Paleo Blogsite. 

 

As per normal, I worked out fasted and will eat a mammoth salad in about an hour.  Check out the 2 leg exercises…my legs are still burning. I fully expect to have good soreness in them tomorrow (glutes too).

HIT2	Last HIT2 Workout		This Week		Kevin J Smith
	16-Sep		8-Oct
Exercise	Weight	Time (secs)	Weight	Time (secs)	Comments
Leg Extension	390	4N	400	5X	negatives only
SS Pull-Down	125	4N	125	6X	with negatives
Leg Curl	100	5N	100	6X	negatives only
Chest Press	120	3N	120	6X	with negatives
Lower Back	280	1P, 3N	300	3X	With negatives
Arm Cross	350	4N	n/a		negatives only
Add Retrac (Ts)	7.5	60	n/a		on Exercise Ball