February 21, 2011
I have now started the PST phase of training! I really enjoy this phase of training because of the up-tempo pace of the workout. PST or Power Strength Training is the first phase in the power category of strength training. The goal of PST is to introduce strength exercises that challenge the fast-twitch muscle fibers. Our muscles consist of a combination of slow-twitch, intermediate and fast-twitch muscle fibers. Fast-twitch muscle fibers are responsible for exercises and movements that are short in duration but explosive. This muscle fibers are very powerful, but they fatigue quickly. As I have mentioned in my previous posts regarding training progression, it is extremely important that the whole spectrum of muscle capability is challenged. This provides the best possible training outcomes over an extended period of time.
Training during this time frame is the ”tale of two cities.” While I really enjoy the PST phase, I have been lacking in a couple areas. I only got 2 cardio workouts in and my eating hasn’t been very good. I am still hovering around the 200 lb mark. I have a lot of work ahead of me in the next few weeks to get to my 190 lb mark. On the positive side, I have begun working out with my wife, Amy. This has been great! While she has been a great support to my business, traditionally we haven’t spent very much time working out together. But, as a way to kick off the new year and make spending time together a high priority, we have begun to schedule “workout dates.” This has been a nice way to escape and break up the everyday grind that life feels like sometimes.
Also, on the positive side, I finally achieved a workout that exceeded 1000 calories! And my 2 week total calorie burn was over 5,000 calories – also a first. Not bad!
Total Workouts: 7 (down from 8 in the prior 2 week period)
Total Calorie Expenditure: 5,022 (up from 4,231)
Highest Individual Workout Calorie Expenditure: 1,053 (up from 947)
Highest Individual Workout Heart Rate: 168 (down from 171)
Highest Individual Workout Average Heart Rate: 137 (down from 138)
Body Weight: 200 lbs. on 1/27/11 (+1 lb. from 199 lbs. on 1/13/11)