Leverage Training Log

Deadly Ferret · 8 Jan 2008 at 17:24

After finally finding some more detail on the Powertec Workbench Leverage System, beyond the few pictures on a retailer's website, I decided to go ahead and order one. It's due to arrive on Monday, and I should have the room that will be its home cleared out & the system setup by about Wednesday.

I have selected this despite receiving recommendations on alternatives from people on here. I respect their knowledge and experience, but my intuition tells me that this is the best option for me at this time. I want to train at home, and this is perhaps the safest way of doing it. Not only that but it's an all-rounder, and it's very important to me that the system I use makes it simple to train everything in proportion. Perhaps in the future I will end up incorporating true free weights into my routine, but for now I'm determined to make a go of it this way. Another reason this system is particularly appealing is that it will allow me to comfortably ease into squatting and making bar lifts with no prior experience. (I've only ever used dumbells.)

Here's a video of some of the various exercises the system provides being demonstrated: http://www.powertecfitness.com/workbench_lev_gymw.htm

Pictures of the exercises:
http://www.fitness-superstore.co.uk/product_images/prd{85964DDB-E2D3-4DF7-A9AF-3243E5DFB743}.jpg
http://www.fitness-superstore.co.uk/product_images/prd{C06A7BCE-6FC7-486B-9390-D892D4527A52}.jpg

I'm 5'11" and currently 174lbs. I plan on using the kit three times per week, and my goal is to achieve a cut 195-200lbs which I will then maintain.

I'm planning on updating this log at least once per week, and perhaps once per month will include some pictures to illustrate my progress.

I'll publish my diet & supplements list for reference too.

Deadly Ferret · 16 Jan 2008 at 12:40

After three weeks, it has finally arrived. I reckon it'll take several hours to set it up, as it comes in the form of about seventy items that need to be assembled in order and bolted together. I'll take some pictures when it's up & running. I've spent an hour just removing the packaging, neatly stacking the components, and putting the hardware into numerical order!

Some weight discs came in the same delivery, and I bought some others from a shop here in London a few days ago, so I have everything I need except my 5kg discs which I'm waiting on in a seperate delivery from this mob.

I've currently got:

2 x 25kg
2 x 15kg
2 x 10kg
4 x 2.5kg

I'll have to move them around several times in each workout, but I thought rather that than buy for convenience when they cost £1/kg!

Deadly Ferret · 17 Jan 2008 at 01:40

Deadly Ferret · 18 Jan 2008 at 05:04

TRAINING DAY DIET, 100% lacto-ovo vegetarian, revised & fleshed out:

Breakfast: 4 Weetabix w/semi-skimmed milk. 2 tsp flax oil. (Eaten as soon as get out of bed.)
Lunch: 4 egg omelette. 1 tsp flax oil.
Pre-workout shake: 500ml water, 25g dextrose, 25g maltodextrin, 30g instantised whey. (Drunk quickly 30mins before training.)
Post-workout shake: 1000ml water, 50g dextrose, 50g maltodextrin, 60g instantised whey. (Half consumed immediately, half sipped over 60mins.)
Dinner: 94g dehydrated soya chunks with stir fry vegetables (mushrooms, onions, peppers). 2 tsp flax oil. (To be eaten shortly after post- shake finished.)
Supper: 2 boiled eggs. 1 tsp flax oil (To be eaten not less than 30mins before bed.)
-
Misc: 2pts semi-skimmed milk (minus amount used with Weetabix) to be consumed during the day. 1/2 pack (107.5g) of Go Ahead fruit & biscuit slices to be snacked on throughout the day. 10g L-Glutamine to be knocked back in a shot glass with water 15mins after training.

Total nutrional intake values for the day:
Energy - 2746kCal
Protein - 218g
Sugars - 178g
Starch - 181g
Total fat - 69g
of which sat. - 27g
Fibre - 25g

Deadly Ferret · 18 Jan 2008 at 05:53

Deadly Ferret · 20 Jan 2008 at 18:15

Right, on Friday I ended up just tinkering around, testing different weights for the various exercises. I then had my first proper training session on it yesterday, and this is how it went:

(Rapid means just banging them out quickly to warm-up for the real work. Slow means eight second reps: two secs positive, hold for two secs, four secs negative.)

Bench press
1x20, rapid, 20kg
1x6, slow, 60kg [Will stick with 60kg.]

Seated rows
1x20, rapid, 10kg
1x8, slow, 35kg [Could have done more, but I felt a strange ache on the edge of the bicep near to the inside of my elbow joints, both arms. :confused:

]

Calf raises
1x20, rapid, 10kg
1x16, slow, 30kg
(1m break) 1x5, slow, 35kg [Will stick with 35kg.]

Shoulder press
1x20, rapid, 10kg
1x7, slow, 40kg [Will stick with 40kg.]

Lat pulldowns
1x20, rapid, 10kg
1x13, slow, 40kg
(1m break) 1x7, slow, 45kg [Will stick with 45kg.]

Tricep pressdowns
1x20, rapid, 5kg
1x9, slow, 20kg [Will stick with 20kg.]

Shrugs
1x20, rapid, 10kg
1x12, slow, 35kg [Could tell was too light, so abandoned.]
(1m break) 1x14, slow, 50kg [Still too light, abandoned.]
(1m break) 1x10, slow, 60kg [Still too light, abandoned. Didn't want to overtrain, so will try 70kg next session.]

Squats
1x20, rapid, 20kg
1x7, slow, 50kg [Will stick with 50kg.]

The principle behind this is to do slow reps, training to failure. If failure comes before the sixth rep then too heavy, and if after the eleventh rep then too light so add more weight. If between six and ten reps done, then stick on that weight.

The machine performs really well, and I'm feeling a little sore in most places so I'm pleased with my workout.

Deadly Ferret · 21 Jan 2008 at 13:37

Thanks for the feedback.

No, not intentional. I was following the advice of the manufacturer of the machine. They say that in their experience the best results are produced by following the type of programme I made... With the squats I think it might have affected the number of reps I was able to do by one or two, but with most of them I don't think it held me back, but I can't be sure of course.

Sticking with weights was about the number of slow reps I could manage. If 6-10, then the idea is to stick with the weight until I can do 11, when it would be time to move up.

How long do you take doing your reps? I don't think I'd be able to do what you suggested, i.e.:
Squats
Set1 50kg x 12
Set2 55kg x 10
Set3 60kg x 8
and continue with the slow, eight second reps.

Also, bear in mind I'd only ever done squats with dumbells before, which I find that kilo for kilo are easier than proper squatting. I was also squatting properly, going right down unlike the posers in the gym I've read some people on here complain about.

What is DOMS?

Deadly Ferret · 23 Jan 2008 at 01:58

I upped some of the weights today, and altered the structure replacing the 1x20, 1x6-10 format with a 1x8, 1x6, 1x?. I'm still aiming to train to failure and doing eight-second reps. I've realised I'm still in the process of finding limits. Some of the exercises still aren't fully taxing me yet, but I'm keen to avoid over-training so I'll keep refining it as time goes on.

Tricep pressdowns:
1x8 - 15kg
1x6 - 20kg
1x10 - 25kg
1x10 - 30kg
1x5 - 35kg
(I started as low as I did because last time 20kg seemed right. I think that was because my arms were a bit tired by the time I got around to them. Today this was the first exercise though. I shall up my starting point next time.)

Squats:
1x8 - 40kg
1x6 - 45kg
1x6 - 55kg
(Felt these a lot, but will try upping them all by 5kg next time.)

Shrugs:
1x8 - 70kg
1x6 - 80kg
1x6 - 90kg
(My hands were getting sore, need to get some mitts or some such.)

Shoulder press:
1x8 - 30kg
1x6 - 35kg
1x6 - 40kg

Bench press:
1x8 - 45kg
1x6 - 50kg
1x8 - 60kg
(Will go to 50/55/70, though I suspect I'd only manage 3 or 4 at 70kg.)

Calf raises:
1x8 - 35kg
1x6 - 40kg
1x8 - 45kg

Seated rows:
1x8 - 25kg
1x6 - 30kg
1x8 - 35kg
(These still don't feel right. Like last time, there's an uncomfortable feeling on the edge of my biceps.)

Lat pulldowns:
1x8 - 40kg
1x6 - 45kg
1x7 - 50kg

I'm quite pleased overall, especially with the tricep pressdowns as on dumbells I'd only just gone from 9kg to 10kg on skullcrushers, but also with lat pulldowns (I used to do 30kg at a gym). I'm a bit puzzled as to why my calf raises are almost as high as my squats...that's not normal is it? Mind, I think I'm able to up the squats a little, just taking my time.