Date: 23th October
18th BBS Big 5 session:
|Session 19||*Session 18*||Session 17||Session 16||Session 15||Session 14||Session 13||Session 12||Session 11||Session 10||Session 9||Session 8||Session 7||Session 6||Session 5||Session 4||Session 3||Session 2||Session 1|
|Pull Down||155||155||1:50||155||1:43||155||1:45||155||1:48||155||-||155||1:55||155||1:51||155||1:49||150||2:13||150||1:51||Seated Row||120||1:44||120||1:42||115||2:02||115||1:56||115||1:31||110||2:02||100||2:15||80||3:08|
|Overhead Press||60||60||1:39||60||1:32||60||1:43||60||1:50||60||-||60||1:36||60||1:44||60||1:48||60||1:38||60||1:36||Chest Press||95||1:37||95||1:52||95||1:39||90||2:01||90||1:39||100||1:11||100||1:17||90||1:28|
|Seated Row||105||105||1:30||105||1:26||105||1:42||105||1:48||105||-||105||1:48||105||1:39||105||1:38||110||1:29||120||1:04||Pull Down||145||1:56||145||1:46||140||2:09||135||2:11||130||2:15||130||1:56||125||2:15||110||2:26|
|Chest Press||85||85||1:15||85||1:24||85||1:19||85||1:20||85||-||85||1:32 *||85||1:14||85||(1:10)||90||1:13||95||1:03||Overhead Press||60||1:33||60||1:28||60||1:37||60||1:49||60||1:37||60||1:38||60||1:44||80, 70||0:35, 0:25|
|Leg Press||340||340||0:55||340||1:33||-||-||330||2:19||330||1:42||330||-||330||-||330||1:33||320||2:14||320||-||Leg Press||310||2:30||300||2:01||290||3:24||280||2:12||260||-||250||3:02||230, 270||4.31||200||2:57|
|Total Time||10 mins||11 mins||9 mins||11 mins||3 mins||8 mins||8 mins||11 mins||14 mins||10 mins||25 mins||14 mins||25 mins||25 mins||22 mins||28 mins||27 mins|
|Rest period||7 days||9 days||13 days||14 days (8 for legs)||20 days (for legs)||7 days||7 days||7 days||7 days||8 days||9 days||11 days||6 days||8 days||7 days||7 days||8 days|
|Notes|| Low sleep & low calorie week & only seven days rest. Yet no other exercise between. Leg press first rep burned me out: maybe seat position wrong.||Running at the weekend, swimming on Tuesday and bad sleep may have eroded benefits of longer, 9-day rest. Could have done more on legs but demoralisation set in.||No leg due to recent fell face and another on saturday. snagnation across the board. Fatigue from race? Rest period too long? Calorie deficit?||In spite of alcoholic weekend, some good progress. Could legs have benefited from the weekend laziness? Chest is blue because it's the best time on the correct machine.||Leg press only this week due to recently skipping it - but no upper body because seeking longer rest period overall. Full session next week.||No leg press because recovering from race. *Chest press not on ususal machine so may have affected time. Still feel like stagnation rules.||No leg press because race on Sat. Stagnation on all exercises suggests 7 days rest no enough. Or not enough calories?||Finally got that 4th rep with OH press. Because the chest press was in use, did leg press before chest and chest press on a different machine.||Lack of progress in pressing is mitigated by pulldown and leg success. Overhead felt better even tho TUL static||Less rest and a change in exercise order threw timings into disarray. Surprised by Overhead Press not being better||Baffling underperformance on chest and surprising improvement on legs, which may partly reflect increased intensity.||Finally finding the sweet spot for leg press. Much less rest, so not surprised by overhead press suffering.||Previous week's overhead press gains may have been due to slower reps.||First real signs of progress now that I have stability on the weights.||No leg press, hence shorter workout time. Was saving myself for fell race at the weekend.||Still finding it hard to judge the right weight for leg press.||Struggled to find right weight for leg press. Still finding the correct weight for all exercises.||Had to change weight with overhead because misjudged it.|
"TUL" = Time Under Load
Red = got worse
Blue = improved
Black = weight changed or improvement did not exceed a previous best
Post Workout Nutrition: 6 scrambled organic, fre-range eggs + chopped apple & cinnamon, 1hr 50 minutes later.
There were a few key differences this week:
- No exercise except walking between this session and the last.
- 7 days rest (had no choice, as we are flying to France early tomorrow)
- Alternate day fasts since Monday - this has been an especially low-calorie week.
- Especially poor sleep - caused, I suspect, by a combination of stress (we are moving house imminently) and possibly also by the low calories - unlike others, I find going to bed hungry is not conducive to sleep
Something went wrong with Leg Press - it took be about 5 seconds to get the plate moving, so I was virtually burned out from the start. I am wondering whether the angle of the back rest was not the same as usual. I recall feeling too vertical. This is the one setting I have never noted. It was on 5 today, so I will perhaps recline it further than that next time.
My next session will not be for 10 days, during which I plan to avoid intense exercise and hopefully sleep well while enjoying the relaxation of a holiday.