SLOW MOTION WEIGHT LIFTING SESSION SIX

Today, I did my sixth slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.  It has been sixteen days since my last session.

Since I have been having trouble making it to failure on most of the lifts, I decided to increase weights and go to failure on each one, and see how long it took, instead of stopping after 90 seconds.

Bent-Over Barbell Row: 5.25 reps in 1:51 minutes TUL (Time Under Load) using 38 pounds.  I made it to failure. When I do this again next week, I will add more weight.

Standing Overhead Press: 3.25 reps in 1:16 minutes TUL using 28 pounds.  I made it to failure.  When I do this again next week, I will add more weight.

Dead Lift:  7.25 reps in 3:00 minutes TUL using 38 pounds. I made it to failure.  When I do this again next week, I will add more weight.

Bench Press: 3 reps in 1:12 minutes TUL using 38 pounds. I made it to failure.  When I do this again next week, I will add more weight.

Dumbbell Squat: 5.25 reps in 1:47 minutes TUL using 32 pounds. I made it to failure.  When I do this again next week, I will add more weight.

Since starting this 50 days ago, I have:

Lost 1/8" around my neck

Gained 1/2" around my biceps

Gained 3/8" around my bust

Gained 3/4" around my midriff

Gained 7/8" around my waist

Gained 5/8" around my navel

Gained 5/8" around my hips

Gained 1/2" around my thighs

Gained 1/2" around my calves

Gained 3.6 pounds of body fat (33.9% to 35.9%)

Lost 1.6 pounds of lean mass (which includes water weight)
Gained 2 pounds on the scale

Since the last time I lifted weights 16 days ago, I have:

Lost 0" around my neck

Gained 5/8" around my biceps

Lost 0" around my bust

Gained 1/4" around my midriff

Lost 1/8" around my waist

Gained 1/4" around my navel

Lost 0" around my hips

Gained 1/4" around my thighs

Gained 1/2" around my calves

  Lost 0.1 pounds of body fat (36% to 35.9%)

Gained 0.3 pounds of lean mass (which includes water weight)
Gained 0.2 pounds on the scale

Its not much, but it is progress!

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SLOW MOTION WEIGHT LIFTING SESSION TWO

Today, I did my second slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.

Bent-Over Barbell Row: 7 reps in 96 seconds TUL (Time Under Load) using 28 pounds. I did not get to failure. When I do this again next week, I will add some 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: 4.5 reps in 77 seconds TUL using 23 pounds.  I did get to failure.  When I do this again next week, I will not add any more weight.

Dead Lift: 4 reps in 90 seconds TUL using 28 pounds. I did not get to failure. When I do this again next week, I will add some weight.

Bench Press: 5 reps in 90 seconds TUL using 28 pounds. I did not get to failure, but one more rep would have done it. When I do this again next week, I will add some weight.

Dumbbell Squat: I had trouble doing barbell squats last week because of my injured shoulder, so this week I decided to use dumbbells in each hand.  6 reps in 90 seconds TUL using 11 pounds in each hand - 22 pounds total. I did not get to failure. When I do this again next week, I will add some weight.  

This workout was far from easy!  With each lift, I was shaking.  This time, though, I did not get sick to my stomach.  I am typing this 30 minutes after finishing, and I still feel shaky!

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SLOW MOTION WEIGHT LIFTING SESSION FIVE

Today, I did my fifth slow motion weight lifting session as taught in the book Body By Science.  I did the Free Weight Big Five at home.  It has been seven days since my last session.

Since I have been having trouble making it to failure on most of the lifts, I decided to increase weights and go to failure on each one, and see how long it took, instead of stopping after 90 seconds.

Bent-Over Barbell Row: 5.5 reps in 2:13 minutes TUL (Time Under Load) using 35.5 pounds.  I made it to failure. When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Standing Overhead Press: 4.25 reps in 1:46 minutes TUL using 25.5 pounds.  I made it to failure.  When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Dead Lift:  7 reps in 3:06 minutes TUL using 35.5 pounds. I did not get to failure. I did not make it to failure, but I stopped because my lower back was starting to get strained. When I do this again next week, I will add more weight to try to make it to failure without hurting my lower back, within 1:30 minutes.

Bench Press: 4.125 reps in 1:35 minutes TUL using 35.5 pounds. When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Dumbbell Squat: 6 reps in 1:53 minutes TUL using 29.5 pounds. I did not get to failure, but during the 5th and 6th rep, I got very nauseous, so I stopped.  Right now, it is 30 minutes later, and I still feel sick.  When I do this again next week, I will add more weight to try to make it to failure faster, within 1:30 minutes.

Since starting this 35 days ago, I have:

Lost 1/8" around my neck

Lost 1/8" around my biceps

Gained 3/8" around my bust

Gained 1/2" around my midriff

Gained 1" around my waist

Gained 3/8" around my navel

Gained 5/8" around my hips

Gained 1/4" around my thighs

Lost 0" around my calves

Gained 4 pounds of body fat (33.9% to 36%)

Lost 1.4 pounds of lean mass
Gained 2.6 pounds on the scale

Since the last time I lifted weights 7 days ago, I have:

Gained 1/8" around my neck

Gained 1/8" around my biceps

Gained 1/4" around my bust

Gained 1/2" around my midriff

Gained 1" around my waist

Gained 5/8" around my navel

Gained 1/2" around my hips

Gained 1/2" around my thighs

Gained 1/8" around my calves

  Gained 3.3 pounds of body fat (34.4% to 36%)

Lost 0.5 pounds of lean mass
Gained 2.8 pounds on the scale

I gained after sessions one and two, I lost after sessions three and four and I gained after session five.  Hopefully, soon I will be back where I started out, and then I can build from there.

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SLOW MOTION WEIGHT LIFTING SESSION FOUR

Today, I did my fourth 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 two 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: 4 reps in 90 seconds TUL (Time Under Load) using 33 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: 3.5 reps in 75 seconds TUL using 25.5 pounds.  I did get to failure.  When I do this again next week, I will not add more weight.

Dead Lift:  4 reps in 100 seconds TUL using 33 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Bench Press: 4 reps in 90 seconds TUL using 33 pounds. I did not get to failure. When I do this again next week, I will add more weight.

Dumbbell Squat: 5 reps in 105 seconds TUL using 27 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 27 days ago, I have:

Lost 1/4" around my neck

Lost 1/4" around my biceps

Gained 1/8" around my bust

Gained 0" around my midriff

Gained 0" around my waist

Lost 1/4" around my navel

Gained 1/8" around my hips

Lost 1/4" around my thighs

Lost 1/8" around my calves

Gained 0.7 pounds of body fat (33.9% to 34.4%)

Lost 0.9 pounds of lean mass

Since the last time I lifted weights 9 days ago, I have:

Lost 0" around my neck

Lost 0" around my biceps

Lost 0" around my bust

Lost 1/4" around my midriff

Lost 5/8" around my waist

Lost 0" around my navel

Lost 1/8" around my hips

Lost 1/8" around my thighs

Lost 0" around my calves

  Lost 1.8 pounds of body fat (35.3% to 34.4%)

Gained 0.4 pounds of lean mass

I gained after sessions one and two, but I lost after sessions three and four.  Hopefully, soon I will be back where I started out, and then I can build from there.

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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!

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