Wednesday, August 10, 2011

SLOW MOTION WEIGHT LIFTING - SESSION SIX

Today, I did my sixth slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.  It has been sixteen days since my last session.

Since I have been having trouble making it to failure on most of the lifts, I decided to increase weights and go to failure on each one, and see how long it took, instead of stopping after 90 seconds.

Bent-Over Barbell Row: 5.25 reps in 1:51 minutes TUL (Time Under Load) using 38 pounds.  I made it to failure. When I do this again next week, I will add more weight.

Standing Overhead Press: 3.25 reps in 1:16 minutes TUL using 28 pounds.  I made it to failure.  When I do this again next week, I will add more weight.

Dead Lift:  7.25 reps in 3:00 minutes TUL using 38 pounds. I made it to failure.  When I do this again next week, I will add more weight.

Bench Press: 3 reps in 1:12 minutes TUL using 38 pounds. I made it to failure.  When I do this again next week, I will add more weight.

Dumbbell Squat: 5.25 reps in 1:47 minutes TUL using 32 pounds. I made it to failure.  When I do this again next week, I will add more weight.




Since starting this 50 days ago, I have:

Lost 1/8" around my neck
Gained 1/2" around my biceps
Gained 3/8" around my bust
Gained 3/4" around my midriff
Gained 7/8" around my waist
Gained 5/8" around my navel
Gained 5/8" around my hips
Gained 1/2" around my thighs
Gained 1/2" around my calves

Gained 3.6 pounds of body fat (33.9% to 35.9%)
Lost 1.6 pounds of lean mass (which includes water weight)
Gained 2 pounds on the scale

Since the last time I lifted weights 16 days ago, I have:

Lost 0" around my neck
Gained 5/8" around my biceps
Lost 0" around my bust
Gained 1/4" around my midriff
Lost 1/8" around my waist
Gained 1/4" around my navel
Lost 0" around my hips
Gained 1/4" around my thighs
Gained 1/2" around my calves

  Lost 0.1 pounds of body fat (36% to 35.9%)
Gained 0.3 pounds of lean mass (which includes water weight)
Gained 0.2 pounds on the scale

It's not much, but it is progress!


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

No comments:

Post a Comment