HIT Workout - June 7th

I had my 43^rd birthday yesterday and noticed the beard is showing a few grays…ugh.  Worked out fasted today and then had bacon, sausage, potatoes, and 3 eggs for lunch about an hour afterwards. 

 

I had some mixed results at the gym today – some up, some down.  But in looking at this list, I realize I performed 9 exercises.  That’s 3 more than typical and my body feels pretty beat-up.  So I think overall I had a good workout.

 

HIT1	Last HIT1 Workout		This Week		Kevin J Smith
	25-May		7-Jun
Exercise	Weight	Time (secs)	Weight	Time (secs)	Machine Type
Lower Back	408	87	408	83	MedX: 72o
Pull-Over	190	90	192	84	MedX
Leg Extension	n/a	n/a	400	5N	negatives
Add Retrac (Ts)	7.5/5	60 / 15	7.5/5	50 / 10	on inclined bench
Chest Press	150	84	160	5P/N	With Negatives
SS Pull down - WIDE	n/a	n/a	60	105	Super Slow wide grip
SS Pull down	155	1 P+N/ 4N	160	55	Super Slow normal grip
Leg Press, reclined	890	89	900	86	Drew Baye style (NEW)!
Overhead Press	n/a	n/a	306	70	MedX

HIT Workout - May 25th, 2011

Another great and intense work-out this week.  Chris hired a summer intern and used me as an example in training the boy.  And I, of course not wanting to disappoint, tried a bit harder, pushing closer to the point of exhaustion.  Great results again.  And that one red square is mostly meaningless as we were doing negatives; all of the muscle drain occurred on the negative stroke when Chris was pushing the stack against me.

 

Chris had watched a Drew Baye workout last week and altered the seating arrangement on the MedX Leg Press.  Drew Baye reclines the seat more and doesn’t pin the stack at the opening.  He calls it ‘gangster style’.  The extra recline opens the stomach up letting you breathe easier even when the weigh stack is against you.  And by not pinning the stack, you eliminate the hurdle of initially pushing the weights up off the stack.  At least for me, the initial push has always been the hardest part of the exercise.  With this method that push is gone and the weights are moving before they feel the heaviest.

 

I worked out fasted and ate a large salad with Cajun chicken an hour afterwards.

HIT1	Last HIT1 Workout		This Week		Kevin J Smith
	12-May		25-May
Exercise	Weight	Time (secs)	Weight	Time (secs)	Machine Type
Leg Extension	300	122	400	1 P+N/ 4N	negatives
Pull-Over	188	85	190	90	MedX
Lower Back	406	87	408	87	MedX: 72o
Chest Press	160	79	150	84	With Negatives
Leg Press	874	84	890	89	Drew Baye style (NEW)!
SS Pull down	150	1 P+N/ 4N	155	1 P+N/ 4N	Super Slow negatives
Wide bar reverse curl	38	101	n/a	n/a	*NEW! Biceps and forearms

 

HIT Workout - May 12th, 2011

Good workout today, nothing but blue…I like it.  Maybe it’s because I was fully recovered, not having worked out in 2 weeks – or maybe it was the morning exercise and afternoon wine drinking program I’ve been on while vacationing in Napa Valley J.  Chris added a new exercise this week, a thick bar, wide hold, reverse curl – by the end my forearms were burning and biceps failing.  I worked out fasted 14-15 hours and will remain fasted until dinner tonight for a 21 hour fast.

 

HIT1	Last HIT1 Workout		This Week		Kevin J Smith
	25-Mar		12-May
Exercise	Weight	Time (secs)	Weight	Time (secs)	Machine Type
Lower Back	400	87	406	87	MedX: 72o, increased to 80o
Wide bar reverse curl	n/a	n/a	38	101	*NEW! Biceps and forearms
Pull-Over	184	78	188	85	MedX
Leg Press	866	64	874	84	MedX
SS Pull down	140	96	150	1 P+N/ 4N	Super Slow negatives

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.