SLOW MOTION WEIGHT LIFTING SESSION THREE

Today, I did my third slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.  I meant to do this four days ago, but my husband was never home when I had the time to do it, and I need a spotter.

Bent-Over Barbell Row: 6 reps in 90 seconds TUL (Time Under Load) using 30.5 pounds.  I did not get to failure. When I do this again next week, I will add more weight, because I am supposed to get to failure.  It will probably take another week or so of increasing weights until I get to failure on all the lifts.

Standing Overhead Press: 5 reps in 90 seconds TUL using 23 pounds.  I did get to failure.  When I do this again next week, I will add more weight.

Dead Lift:  5 reps in 90 seconds TUL using 30.5 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Bench Press: 5 reps in 90 seconds TUL using 30.5 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Dumbbell Squat: 5 reps in 90 seconds TUL using 24.5 pounds. I did not get to failure. When I do this again next week, I will add more weight.  

This workout was not easy!  Im so glad its short.  With each lift, I was shaking, but I did not get sick.  According to my chart below, it looks like I am gaining some strength.  When I get to the point where I am experiencing failure consistently, it will be more obvious.

Since starting this 19 days ago, I have:

Lost 1/4" around my neck

Lost 1/4" around my biceps

Gained 1/8" around my bust

Gained 1/4" around my midriff

Gained 5/8" around my waist

Lost 1/4" around my navel

Gained 1/4" around my hips

Lost 1/8" around my thighs

Lost 1/8: around my calves

Gained 2.6 pounds of body fat (33.9% to 35.3%)

Lost 1 pound of lean mass

Since the last time I lifted weight 11 days ago, I have:

Lost 1/8" around my neck

Lost 1/8" around my biceps

Lost 0" around my bust

Lost 1/2" around my midriff

Lost 1/4" around my waist

Lost 5/8" around my navel

Lost 0" around my hips

Lost 1/8" around my thighs

Lost 1/8: around my calves

  Lost 0.2 pounds of body fat (35.4% to 35.3%)

Gained 0.2  pounds of lean mass

So I gained after the first and second sessions (food related), but now I am on the way back down again.  I guess thats progress!

Related Post:
Body By Science - Doug McGuff, MD and John Little

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