Friday, February 18, 2011

Ultimate Exercise HIT Workout 2/18

Went back to Ultimate Exercise for a change and had Mark as my trainer.
Workout(~20 minutes):
  • Leg Press: Up in weight and Time Under Load(TUL)
  • Overhead Press: Up in weight and TUL.  Pop pin set extender.
  • Pulldown: Up in weight and TUL.  Pop pin set extender, which I miraculously got 3 extra reps.  I was fried by the time this was done.
  • Pull over: Up in TUL if I remember right.
  • Seated Row: Felt so heavy I am surprised I even got one rep.  The pull down had me fried.  Mark lowered the weight so I could go for over a minute.
  • Chest press: About level in TUL, if I remember right.  Might have been a bit lower.
Going up in weight and TUL was good progress on this workout.  Was brutal, as I expect training at UE.

Tuesday, February 8, 2011

HIT Workout 2/8

6am at Doug's 1-on-1 in Greenville.  Brought a water bottle with me this time, which compressed the overall time.  This type of training has be breathing a lot, so my mouth gets dry and uncomfortable.  The water helps but slows me down unless I have a bottle with me.

-MedX Pullover: Up a rep and weight
-Push Ups: Got 4 super slow pushups.  Very proud of this progress as I didn't expect to get it until summer at least.  Only 3 more to go for world record. :-)
-Nautilus Pull Up:  Up in weight, I think.
-MedX Chest Press:  Ended with 3 assisted reps with negatives
-MedX Compound Row:  Up in weight
-Nautilus Dip: Up a rep.
-Pull Up 10 Second Negatives: Weighted this time.  25# plate attached by a belt.  Did 6.   On last one I could just barely control speed.
-Wall/ball squats:  body weight only.  Did until good burn, probably 18 reps.
-MedX Leg Abductor: Felt heavy.  Up in weight.
-MedX Leg Adductor:
-MedX Leg Press: Up a rep.

I didn't remember all the details, but overall a really good, difficult workout.  I had a huge, Jeff versus food, breakfast around an hour afterward including some starchy tubers.

Going snow boarding for the first time tomorrow.  I plan on spending more time on my butt than on the board, but we will see.

Tuesday, February 1, 2011

High Intensity Workout 2/1

Worked out at Doug's 1-on-1 Fitness at 6am.  Started a little late and ended early, so the workout was a bit faster paced than the last few.  I worked hard, but didn't check to see progress much unless the trainer told me something specific.


  • Tru Squat:  Truly an awful machine.
  • MedX Leg Abductor: 
  • MedX Leg Adductor 
  • MedX Leg Press
  • MedX Leg Curl
  • MedX Leg Extension
  • Nautilus Assist Pull Up: Weight was added, but I don't know how much. 
  • MedX Chest Press: Felt light.  Higher weight.  Also did 3 negatives.
  • MedX Compound Row:  Up in weight.
  • Push Ups: 10 seconds down and 2 seconds up.  Got 6(more than last time) plus did 3 more negatives.
  • Negative Pull Ups: Did a personal record of 9, super slow negatives.  Will be adding the weight belt next time I think.
Had a breakfast of grass finished chuck, onions, 2 eggs, some fingerling potatoes, and a protein shake.  Took me a good 2 hours before I felt normal again.  The rest of the day I felt awesome.  As I write this at the end of the day I am starting to tighten up a tad.

I have been working out an additional time or 2 during the week.  On those days I do a few movements in a not to failure and controlled, but usually not superslow cadence.  Here is a summary of the last 2.

Thursday last week:  Did a circuit of Hammer Strength Pulldown, Incline Bench Press, and Hammer Strength Deadlift.  I did 5 rounds of low rep sets(5 reps or so) with little rest in between, but I wasn't rushing.  Finished by floating around in the pool with my kids.

Saturday:  Bench press, Hammer Strength Seated Row, Back Squat, Incline Bench Press,  Hammer Strength Pulldown, Bent Row, overhead press, and barbell curls.  All were controlled pace, but not really slow and avoiding failure.  I also did a single set of superslow style leg press finishing short of complete failure.  Also swam with my monkeys afterward and hung out in the hot tub and steam room.

So far it appears that I am handling the extra workload quite well, with no slowing down of progress on my main measurable workout.  If I see a slip I will back off immediately.  I also look forward to going to the gym, but I have no angst if I don't go.  If I skip I know I will be getting the usual weekly beatdown at my HIT session.