HIT Workout - April 28th

Felt really drained after this workout.  My performance was solid, I had the right mindset to keep pushing until I was ‘completely emptying out my stores’ as Chris likes to say.  It was a mix of traditional HIT with some negatives and some stretching of my back muscles (I’s and T’s).  I worked out fasted except for 10 grams of BCAAs and had a big salad with egg an hour later.

HIT2	Last HIT2 Workout		This Week		Kevin J Smith
	5-Apr		28-Apr
Exercise	Weight	Time (secs)	Weight	Time (secs)	Comments
Add Retrac (Ts)	n/a	n/a	7.5 / 5	60 / 15	on inclined bench
Lower Back	402	72	404	85	normal, at 80 degrees
I Scap (Is)	5	62	5	52	on inclined bench
Arm Cross	380	4N	374	5N	negatives only
Chest Press	n/a	n/a	160	79	normal
Leg Press	866	64	870	81	normal
SS Pull-Down	135	5P+N	145 / 125 / 95	3X / 1x / 1x	augmented negatives
Shoulder Lift	90	5P+N	n/a	n/a	augmented negatives
Adductors	125 / 85	2 / 2 P+N	n/a	n/a	augmented negatives
Leg Curl	90	89	n/a	n/a	normal

CORE workout - April 23rd

Worked out at the local gym this weekend – great set of Dead Lifts.  I’ve been using free weights with a bar made for dead lifts and performing a sort of pyramid.  I finally made the rep at 365# this week – previous weeks  I had failed at this.  I followed the dead lifts with 2 sets of Nautilus Nitro machines: Pull Over, Pull Down, Bench Press, and Arm Cross.

 

225 # – 8 reps

295 # - 5 reps

345 # - 3 reps

355 # - 2 reps

365 # - 1 rep

345 # - 2 reps

295 # - 3 reps

225 # - 5 reps

 

I have my HIT session scheduled for Thursday.

HIT Negative Workout: April 5th

Workout was tough today because I wasn’t fully recovered.  I had gone to CORE fitness on Saturday and performed Dead Lifts until I couldn’t stand anymore, then Pull-overs on the Nautilus Nitro machine (love that machine, really gets my abs, traps, and deltoids) and then a few more miscellaneous exercises (inclined press, shoulder press, etc).  I should have put off my HIT, but I didn’t.  I told my trainer what muscles were still really sore and he tried to work out other muscles – but there definitely was an impact.

 

On my diet note…I did another week with fasting until dinner Mon-Fri, but lost no further weight.  Bummer – I had dropped a quick 11 pounds the 1^st week or so, and thought I was on to something!  I’ll keep at it for another week or two, but fear my body fat set-point keeps pulling me back.

 

HIT2	Last HIT2 Workout		Next Week		Kevin J Smith
	4-Mar		5-Apr
Exercise	Weight	Time (secs)	Weight	Time (secs)	Comments
Lower Back	262	6P+N	402	72	This time normal
SS Pull-Down	120	5P+N	135	5P+N	augmented negatives
Shoulder Lift	n/a	n/a	90	5P+N	augmented negatives
Adductors	n/a	n/a	125 / 85	2 / 2 P+N	augmented negatives
Arm Cross	180	83	380	4N	negatives only
Leg Curl	95	112	90	89	Normal