Tuesday, August 20, 2013

High Intensity Weightlifting Update: The Sixth Sheet

By Diana Hsieh

I'm really quite late in posting this update, as I've almost finished my seventh sheet of high intensity training. However, as I often say, better late than never! If you've not read my prior posts, but you want to see my progress, check out:

Here's the latest sheet:

Here's a summary of my progress on various movements, starting from Session 80 from Sheet 5 to Session 96 on Sheet 6. All the machines are Nautilus, except the lower back and the torso rotation. As before, only Leg Press and Lower Back are done every session; all other movements are done every other session.

As you'll see below, I continued making steady progress on leg press, which I really wanted to do. As a result, I stalled out on some other movements or even decreased. Overall, I'd say it was a good sheet.

Every week:
  • LP: Leg Press: 260 to 280 lbs. I was very happy to be making steady progress again.
  • LB: Lower Back: 160 to 162 lbs. I didn't make much progress on this wider range of motion, but that's okay!
Every other week:
  • Hip AB: Hip Abduction: 95 to 85 lbs. It helps to vary the weight on this machine a bit, given that I'm pretty much at my limit.
  • Hip AD: Hip Adduction: 115 to 105 lbs. Same as above
  • CR: Calf Raises: 300 lbs. I didn't do this often.
  • Lower Back (see above)
  • PD: Lat Pull-Down: 130 lbs. No progress.
  • Leg Press (see above)
  • CP: Chest Press: 75 to 65 lbs. We decreased my weight because I'm just tapped out immediately after leg press.
  • Row: Row: 60 lbs. I still hate this machine, but the movement is exactly one that I use for riding, to get Lila up off her forehand, so I'd better get it done!
  • Ab C: Ab Crunch: Steady at 15 lbs.
Every other week:
  • LE: Leg Extension: 65 to 70 lbs. I went back up to 70 lbs.
  • LC: Leg Curls: LC is a 90-second curl of the leg, with progressive intensity, backward against a stable frame.
  • Lower Back (see above)
  • Leg Press (see above)
  • Bicep: Steady at 45 lbs: It's still hard to make progress with this machine given that it's immediately after leg press. Oh well!
  • Tricep: Steady at 80 lbs: Again, no progress, no worries.
  • Rot T: Rotate Torso: 44 to 46 lbs. On this sheet, we began doing a hold rather than movement, which is incredible hard but a much better workout. Now I struggle with muscle failure, rather than the movement.
  • New MXCP: (Funky MedX Ab Cruncher Hold): steady at 75 lbs: All good.
P.S. If you decide to try my SuperSlow gym -- now TruFit Health -- in south Denver, please tell them that I referred you!

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