Workout of the Week 12/1/2010

We "cheated on" the Ultimate Exercise gang and instead worked out at a much closer facility in Greenville.  Much too busy with our moving into our new home in SC.  Trying to get my wife to take a break for longer than 30 minutes was a non starter.

I stumbled upon the place a few weeks ago while going out for dinner and noticed the MedX and Nautilus machines and followed up with a phone call.  It turns out the trainer is SuperSlow certified so we bought a month's worth of sessions.  It is much closer and easier for us, especially with the 2 munch-kins.

Workout(~30 minutes):

• Ball/Wall Squat Warm up
• TruSquat:  Tough machine.  I saw one of these at Greg Anderson's place, but didn't get a chance to use it there.  
• MedX Leg Press:  Did these with a larger range of motion.  More like a deep squat.
• MedX Leg Extension
• MedX Leg Curl
• MedX Leg Abduction
• MedX Leg Adduction
• Nautilus Weight Assist Pull Up
• MedX Chest Press:  Did these with a larger range of motion than usual.  Felt it a bit more in my chest than triceps. 
• MedX Seated Row:  This machine did not have the SuperSlow modifications with the fall off cam like at UE.  More consistently difficult the whole way rather than hard then easy.
• Push Up:  10 second down, hold for a bit, 10 seconds up.  After 3 I couldn't push up anymore so I did 3 more negatives.  Was hard to even get up at all with knees down.  Ended up just using my elbows.
• Negative Pull Ups:  Climbed up and did 6 or 7 slow negatives.

The workout was really, really tough.  Quite a bit of carpet time afterward.  As you can see, the volume is a bit more than usual and the exercises were different either in range of motion or in machine.  I am writing this on Sunday and I finally don't feel sore anymore.  Mixing it up made for a totally different experience.