High Intensity Exercises

A few clients have expressed interest in seeing what other people look like during slow, high intensity exercises. Thanks to the help of my coworker Heather, I recorded parts of my last workout for your viewing pleasure.

Like every trainee without an instructor, there are flaws in my execution, which I will point out (along with the positives). The three exercises shown are performed to muscle failure. The leg press exercise lasts about 1:30. The pulldown and chest press exercises last between 1:10 and 1:20. There are intentional holds at the most difficult point on the pulldown, but the chest press and leg press are executed with the purpose of perpetual movement until achieving failure.

Leg Press

• Pros: My jaw was down, face muscles were relaxed, and you could hear and see my breathing from start to finish. My feet stayed entirely glued to the footplate during the entire exercise, and the majority of my effort constantly went through my heels.
• Cons: I went a little too fast going into one of my turns. You can decipher this turn by hearing the noticeable noise of the lifted weight hitting the weight stack. Also, there are slight arm and head movements during the latter half of the exercise. Ideally, the head will rest against the pillow the entire time, and the arms will lie relaxed at the sides (as they were in the first half of the exercise).

Pulldown

• Pros: The shoulders and scapulas ("shoulder blades") naturally elevate when coming out of the crunched position. It's very subtle, but I brought my shoulders down each time, shortly after starting the negative (weight lowering phase). My breathing was correct and there were no facial contractions here either. The crunch was executed correctly from a standpoint of bending my upper spine but not moving my midsection. The speed is solid on this exercise too (assuming a guideline of lifting and lowering the weight in 8-12 seconds each). My wrists come into my chest, meaning full range of motion is achieved.
• Cons: The major mistake here is the head movement once I come into the crunch. I thought my head was tucked too far, so I brought it back every time. The correct position is the one I move it from.

Chest Press

• Pros: My chest is up, my back is arched, and I never straighten my elbows, which are all desired whether using this chest press model or one in which the handles are horizontal (featured in most gyms). Breathing was good and the face muscles were relaxed.
• Cons: This was probably my best performance of the three. Flaws were that my legs moved around a little towards the end, my last completed positive was slightly segmented, and there are some subtle head and neck movements.