Real-Life Measurements
What follows below is my best attempt at capturing real-life measurements.
These workouts began on October 25, 2021, 2 years since I last worked out (yes, a long hiatus). The heart rate measurements were captured using a Polar H9, chest strapped heart rate sensor. I believe the indicated bpm at the top of each graph is the starting heart rate. These are 2 rep sets and performed to total muscle failure (TMF) except for some week 1, 1 rep warmups as noted.
Workout 1
10/25/21
This should be interesting. My first rep in a very long time. Better take it slow. Wait a minute, this whole workout is exactly that. Better still, let's just start with a one rep warmup, light weight (Just one of the HRWT blessings). Unfortunately I did not think of capturing a warmup set on day 1, but I did on day 2. These are 2 rep sets, just as described in the pdf except where noted.
Body Master seated bench press (BP), weight (WT) 75 lbs, heart rate max (HRM) 141bpm, total set time(TST) 3:11, heart rate delta(HRD) 49bpm. I have to say I am somewhat amazed I could recruit 50bpm worth of muscle fiber after being out so long.
Body Master seated shoulder press (SP), WT 55, HRM 142bpm, TST 2:14, HRD 53bpm.
Legend
BP = Bench Press
SR = Seated Row
WT = Weight in Pounds (lbs)
HRM = Heart Rate Max
TST = Total Set Time
HRD = Heart Rate Delta from Baseline
Body Master seated row (SR), WT 45, HRM 108bpm, TST 3:18, HRD 19bpm. Note the low intensity warm-up as indicated by only a 20bpm HRD (Single rep).
SR, WT 85, HRM 133bpm, TST 3:18, HRD 51bpm.
Body Master lat pull, WT 60, HRM 125bpm, TST 2:16, HRD 39bpm. Warm-up (Single rep).
Lat pull, WT 90, HRM 140bpm, TST 2:28, HRD 48bpm.
Body Master Bicep Curl , WT 25, HRM 112bpm, TST 1:36, HRD 11bpm. Warm-up (Single rep).
Bicep Curl, WT 50, HRM 143bpm, TST 2:32, HRD 41bpm.
Tricep Extension WT 80, HRM 137bpm, TST 2:33, HRD 49bpm.
Workout 5
11/23/21
All sets to date are no more than 2 reps. What this boils down to is no more than 2-3 minutes per week, per exercise. I probably could reduce recovery to 5 days, but 7 days rest suits my schedule better, at least for now. Perceived exertion is increasing every week, muscle in-roads deeper, set quality and cadence also better - reestablishing mind-muscle connection.
BP, WT 110, HRM 138bpm, TST 2:56, HRD 43bpm.
Incline Bench, WT 90, HRM 137bpm, TST 2:21, HRD 40bpm.
SP, WT 60, HRM 135bpm, TST 2:08, HRD 41bpm.
Deltoid Raise, WT 30, HRM 129bpm, TST 2:33, HRD 34bpm.
Row, WT 120, HRM 134bpm, TST 2:19, HRD 35bpm.
LP, WT 100, HRM 134bpm, TST 3:25, HRD 41bpm.
Bicep Curl, WT 70, HRM 135bpm, TST 2:29, HRD 36bpm.
Tricep Ext, WT 90, HRM 133bpm, TST 2:36, HRD 34bpm.
Tricep Dip, WT 90, HRM 128bpm, TST 2:23, HRD 33bpm.
Workout 10
12/22/21
All sets to date are no more than 2 reps, 2-3 minutes per week, per exercise.
BP, WT 150, HRM 112bpm, TST 2:35, HRD 41bpm.
Incline Bench, WT 135, HRM 117bpm, TST 2:08, HRD 48bpm.
Chest Fly, WT 75, HRM 124bpm, TST 2:01, HRD 54bpm.
SP, WT 65, HRM 122bpm, TST 2:19, HRD 41bpm.
Deltoid Raise, WT 50, HRM 117bpm, TST 2:36, HRD 38bpm.
Row, WT 125, HRM 125bpm, TST 2:22, HRD 43bpm.
LP, WT 130, HRM 120bpm, TST 2:43, HRD 45bpm.
Bicep Curl, WT 80, HRM 126bpm, TST 1:59, HRD 42bpm.
Tricep Ext, WT 100, HRM 121bpm, TST 2:28, HRD 33bpm.
Tricep Dip, WT 105, HRM 118bpm, TST 2:18, HRD 29bpm.
