April 26 -
I read an article the other day saying that most weight lifters are not lifting enough to actually improve their muscles and to find the ideal weight you had to be lifting consistent reps at least 75% the weight of your one rep maximum weight. I had never found my max on any of the machines before so this was enlightening. Some machines I am WAY underlifting, but a lot of the I was doing really well.

Workout:

Weights: I found my max weight on each of the machines to make sure that I'm lifting engough to actually improve. I was very surprised to find how much I could bench press - Here are my results:

Squat:
Was lifting 155
One rep max: 195
75%: 146 (fine)

Calf Extension:
Was lifting: 155
One rep max: 270
75%: 202 (need improvement)

Leg Extension:
Was lifting: 55
One rep max: 60
75%: 45 (fine)

Leg Curl:
Was lifting: 56
One rep max: 75
75%: 56 (fine)

Bench Press:
Was lifting: 65
One rep max: 97
75%: 72 (need improvement)

Fly:
Was lifting: 33
One rep max: 50
75%: 37.5 (need improvement)

Seated Row:
Was lifting: 50
One rep max: 80
75%: 60 (need improvement)

Shoulder Press:
Was lifting: 30
One rep max: 57
75%: 43 (need improvement)

Bicep Curl:
Was lifting: 15
One rep max: 26
75%: 19.5 (need improvement)

Tricep Extension:
Was lifting: 23
One rep max: 28
75%: 21 (fine)

Back Extension:
Was lifting: 115
One rep max: 135
75%: 101 (fine)

Abdominal:
Was crunching: 75
One rep max: 80
75%: 60 (fine)

Lat Pulldown:
Was pulling: 70
One rep max: 95
75%: 71 (need improvement)


Yoga Class: 40 min - I don't like this yoga class. We lie on our backs the whole time and the instructor is very disconnected. I have to remember not to waste any time on this class again.