SLOW MOTION WEIGHT LIFTING - SESSION FOUR

Today, I did my fourth slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.  I meant to do this two days ago, but my husband was never home when I had the time to do it, and I need a spotter.

Bent-Over Barbell Row: 4 reps in 90 seconds TUL (Time Under Load) using 33 pounds.  I did not get to failure. When I do this again next week, I will add more weight, because I am supposed to get to failure.  It will probably take another week or so of increasing weights until I get to failure on all the lifts.

Standing Overhead Press: 3.5 reps in 75 seconds TUL using 25.5 pounds.  I did get to failure.  When I do this again next week, I will not add more weight.

Dead Lift:  4 reps in 100 seconds TUL using 33 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Bench Press: 4 reps in 90 seconds TUL using 33 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Dumbbell Squat: 5 reps in 105 seconds TUL using 27 pounds. I did not get to failure. When I do this again next week, I will add more weight.  

This workout was not easy!  I'm so glad it's short.  With each lift, I was shaking, but I did not get sick.  According to my chart below, it looks like I am gaining some strength.  When I get to the point where I am experiencing failure consistently, it will be more obvious.

Since starting this 27 days ago, I have:

Lost 1/4" around my neck

Lost 1/4" around my biceps

Gained 1/8" around my bust

Gained 0" around my midriff

Gained 0" around my waist

Lost 1/4" around my navel

Gained 1/8" around my hips

Lost 1/4" around my thighs

Lost 1/8" around my calves

Gained 0.7 pounds of body fat (33.9% to 34.4%)

Lost 0.9 pounds of lean mass

Since the last time I lifted weights 9 days ago, I have:

Lost 0" around my neck

Lost 0" around my biceps

Lost 0" around my bust

Lost 1/4" around my midriff

Lost 5/8" around my waist

Lost 0" around my navel

Lost 1/8" around my hips

Lost 1/8" around my thighs

Lost 0" around my calves

  Lost 1.8 pounds of body fat (35.3% to 34.4%)

Gained 0.4 pounds of lean mass

I gained after sessions one and two, but I lost after sessions three and four.  Hopefully, soon I will be back where I started out, and then I can build from there.

Related Post:
Body By Science - Doug McGuff, MD and John Little