Date: 8th December
23rd BBS Big 5 session:
|Session 24||*Session 23*||Session 22||Session 21||Session 20||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||150||150||1:20||150||1:37||Pull Down||155||1:40||155||1:41||155||1:42||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||1:37||60||1:24||Overhead Press||60||1:32||60||1:32||60||1:35||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||1:53||105||1:32||Seated Row||105||1:33||105||1:40||105||1:46||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||80||85||1:17||85||1:22||Chest Press||85||1:20||85||1:19||85||1:21||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|
|Romanian Deadlift (dumbbells)||74.8||70.4||2:28||70.4||1:55||Leg Press||-||-||-||-||340||2:15||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||14 mins||14 mins||Total Time||9 mins||8 mins||12 mins||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||11 days||Rest period||8 days||9 days||11 days||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||Something weird with pulldowns. Right arm weak. Crutching-related? Day 2 of calorie switch so maybe next week effects will be felt. And I will drive to the gym.||Pulldown machine broken so forced to do 150 lbs. Suffering cumulative effects of 'crutch-cardio' & lack of calories.Doing deadlift until knee ready for leg press again.||Notes||Times amazingly similar to last session. Truly, this is maintenance. Leg still in brace so no leg press.||Almost no change at all.Had knee surgery 6 days previously but having to keep one leg straight not really a problem for upper body exercises.||Rope climbing may have affected pull downs, leg press improvement may be limked to back rest position. Still in calorie deficit.||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 = worse than last week
Blue = best time ever on that weight
Black = no TUL change /weight changed / improvement not exceeded a previous best
- 3 minutes of Leg Press with just the leg with the recovering knee.
- 50 Swiss-Ball Squats
- 5 minutes on running machine at walking pace to recover my gait.
Post Workout Nutrition: 6 x scrambled organic + 3 tablespoons almond powder, apple puree & cinnamon powder, 50 mins later.
Total Workout Time: 30 minutes
This workout took place on Tuesday, the day after I switched out of fat-loss mode. I have been battling to return to 11% fat after various binges over the summer left me hovering around 13%. Finally, at the weekend, I had 4 consecutive readings of 11%, so the time was right for the switch.
I will change nothing else about my routine, to see whether the change in calorie consumption affects the stagnation of recent weeks.
I will continue to eat Paleo food, aiming to eat least satisfy my hunger. I will continue to fast on two days per week, but on the other days will eat to satisfaction, erring on the generous side. When normally I would have skipped breakfast, I will have breakfast. Where normally I would have had two tins of sardines with lunch, I will have 3.
I will do my best to avoid binges. These offer little benefit for the fat increase they engender, so the overall impact on body composition is not a good one.
Exercises and Weight Changes
Pull Down is proving to be a strange thing. I am suddenly weaker on this, and it appears to be my right arm that is flagging. I am going to drop the weight to 150 lbs. I am wondering whether this has anything to do with using the crutches: last week and this week I spent 20 minutes on the crutches to get to the gym. Next week (my final week of crutches) I will use the car.
I am also going to drop the weight on Chest Press to 80 lbs, since I am currently outside the 90 - 120 second sweet spot (and have been for a while.)
My improved time on the Seated Row may have been because of the sudden pulldown failure - so my lats did not get the usual amount of stress. Perhaps this suggests a bicep issue?
I did make progress on the Romanian Deadlift, but this is not surprising given it's a new addition. I expect to be back with Leg Press within a month once the knee has fully healed.
I also did some work on the knee. It coped well with one-legged Leg Press and the Swiss-Ball Squat.
The time on the running machine was designed to get me used to walking properly again. Having a leg brace forces you to swing the leg in an ungainly fashion and I am finding that even without the brace, I am doing the same thing. Walking on the running machine in front of the mirror is helping me to correct that.