Thanks to Andrew for recording the workout. In order, I performed the leg press, leg curl (on the Total Gym Power Tower), pull-ups (on the Total Gym), chest press, compound row, overhead press (Power Tower), and dumbbell biceps curls. I'm not sure why there were kids in the gym, but hopefully they weren't too distracting.
Something that Dr. Ben Bocchicchio has pointed out to me recently is that many trainees use the negative (lowering phase) of each rep as a break. Since then, I try to slow down at the points during the negative where the resistance increases. Overall, I don't try to hit a certain speed cadence (i.e. SuperSlow aiming for a 10 second positive and a 10 second negative). Besides the slowing down at some points during the negative, I gradually begin the positive and negative, and otherwise just focus on keeping the weight moving.
My Weekly Activity
This won't become a regular segment like What I Eat, but for those who are curious, the following is my activity for this past week:
Monday: Upper body strength training workout (about 10 minutes)
Tuesday: Lower body workout (10 minutes)
Wednesday: 20 minutes of basketball (shooting hoops by myself with very little running)
Thursday: 30 minute walk
Friday: Full body strength training workout (15 minutes)
Sunday: 1 Hour walk
Typically, I will do 3-4 strength training workouts per week, with most of them being an upper or lower body workout only. I prefer these shorter workouts because, as with anything in life, effort and focus are inversely proportional to time. The split routine workouts are usually three to five exercises spanning about 10 minutes.
As you see, I squeeze in a walk or some hoops every few days. I'm an advocate of low level activity (similar to Mark Sisson's recommendations, but without the goal of reaching a target heart rate zone). Mainly, I use them to break up long sedentary periods, which could be critical to health as I'll explain in an upcoming post. In addition, getting some shirtless time outside helps attain some quality vitamin D.