Feb 092013

A few weeks ago, I completed my fifth sheet of SuperSlow training, i.e. another 16 sessions. If you’ve not read my prior posts on SuperSlow, check out:

Here’s the latest sheet:

Here’s a summary of my progress on various movements, starting from Session 64 from Sheet 4 to Session 80 on Sheet 5. 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 decreased my weight on a number of machines. The decrease in leg press was the most significant — and most helpful — since that enabled me to start making gains again. Ultimately, I increased on the two machines that I care most about: leg press and lat pull-down. Still, I hope to see better progress in the next sheet.

Every week:

  • LP: Leg Press: 285 to 235 to 260 lbs. I wasn’t making any progress since moving my seat forward, so my trainer dropped my weight 50 lbs. Finally, I was able to get past 2 minutes 30 seconds, and my form was much better too. Since then, I’ve made steady progress back toward 300 lbs. That makes me happy!
  • LB: Lower Back: 182 to 160 lbs. Oddly, this decrease in weight represents progress. I began doing a wider range of motion, which is significantly harder, so I had to decrease my weight.

Every other week:

  • PD: Lat Pull-Down: 120 to 130 lbs. With this being first in the session, I’ve been able to make some progress.
  • CP: Chest Press: 70 to 75 lbs. With this machine, a five pound increase is good!
  • Row: Row: 60 to 65 lbs. I alternate between pulling and a 2 minute static hold. I still hate this machine because I struggle with form.
  • CR: Calf Raises: 305 to 300 lbs. I only did this three times in 16 weeks, so my weight dropped by five pounds.
  • Ab C: Ab Crunch: Steady at 20 lbs. I’m okay with that.
  • Hip AB: Hip Abduction: Steady at 95 lbs. I think I’m at my max weight, at least for now.
  • Hip AD: Hip Adduction: Steady at 115 lbs. I think I’m at my max weight, at least for now.
  • Lower Back (see above)
  • Leg Press (see above)
Every other week:

  • LE: Leg Extension: 70 to 65 lbs. My trainer dropped my weight to give me a better range of motion.
  • 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 50 lbs: It’s hard to make progress with this machine given that it’s immediately after leg press. Oh well!
  • Tricep: Steady at 85 lbs: Again, no progress. (My trainer dropped my weight for this — and now that I look, biceps too — on the final session. That was just a one-time thing though.)
  • Rot T: Rotate Torso: 44 lbs. I’ve struggled with this machine, because I’m often so exhausted at the end of the workout.
  • New MXCP: (Funky MedX Ab Cruncher Hold): 75 lbs: This machine has been really painfully difficult lately.

Honestly, I really struggled with my workouts on this sheet — mentally and physically — but I’m already doing better on my current sheet. So I look forward to my report on that.

P.S. If you decide to try my SuperSlow gym — now TruFit Health — in south Denver, please tell them that I referred you!

  • Tjitze de Boer

    European here, I don’t even know how to pronounce “lbs”. If the same numbers were in kg I bet this would be a lot more impressive.

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