Sat, Jul-19-03, 23:57
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Senior Member
Posts: 511
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Plan: PP
Stats: 210/210/160
BF:31%/31%/24%
Progress: 0%
Location: United States
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Exercise Summary, 7/16-7/19
This is going to look different than most people's weight training records. For the time being, I'm using the SuperSlow Method, which basically uses a 10 count on the positive and negative parts of the arc of motion. The goal, rather than sets or reps, is simply duration under load in good form until failure.
Key
W = Weight
T = Time
I = Intensity
6: Good form, no failure
7: Good form, failure in target time range
8: Good form, failure in target time range + 10 sec. static
Goal: To failure in 1:20–2:20
7/16/03
Bench Press
W: 80 T: 1:30 I: 7
Seated Row
W: 70 T: 2:00 I: 7
Lat Pulldown
W:90 T: 2:00 I: 8
7/17/03
Leg Press
W: 110, 130 T: 1:15 I: 8?
Seated Leg Curl
W: 150 T: 2:15 I: 7
Leg Extension
W: 70 T: 2:00 I: 7
Seated Calf Raise
W: 80 T: 1:55 I: 7
Low Back Extension
W: 90 T: 3:00 I: 6
Extra hamstring and hip flexor stretching
7/18/03
Treadmill: 45 min total; 20 min at 95-105% of LTHR of 145 BPM.
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