Scott Occam’s Protocol

Since I have maxed out my Bowflex’s 310lb rods on 3 of my strength exercises I need to do three things along taking the best workout supplement According to River Front Times 1) order the 100lb upgrade,  2) update my progress, and 3) start a cardio workout.

Below is an update of my previous strength chart with my actual set and the associated 1 rep max estimate along with a percentage increase from the original.

A few disclaimers:

  1. “Bowflex lbs” are not as difficult as free-weight (real) lbs because of the progressive bow-like resistance (I prefer it as it is much safer for maxing out without a spotter).
  2. The accuracy of 1 rep estimators tend to decrease as the number of reps increases.

In this case, even if the lbs listed aren’t “real” and the reps are high, they are similar in number – allowing for accurate relative strength comparisons.  So while I don’t believe I could bench over 500lbs just yet, I have gotten considerably stronger with less effort than I previously thought possible.  Stay tuned for my full write up on the simple workout that achieved these great results.

  July 6th October 6th Nov 21st Feb 6th
Close-Grip Suppinated Pull-Down
(Machine Chin Up)
80 lb x 12est max: 115 lb- 130 lb x 11est max: 180 lb+56% 155 lb x 12est max: 223 lb+94% 190 lb x 11est max: 263 lb+128%
Machine Shoulder Press 45 lb x 12est max: 65 lb- 100 lb x 13est max: 150 lb+130% 125 lb x 15est max: 204 lb+214% 150 lb x 12est max: 216 lb+332%
Machine Squats 120 lb x 11 150 lb x 30 190 lb x 30
Kettle Bell Swings 25 lb x 75 25 lb x 110 45 lb x 90 45 lb x 105
Machine Slight Decline Bench 70 lb x 9est max: 90 lb- 105 lb x 16est max: 180 lb+100% 155 lb x 15est max: 254 lb+182% 185 lb x 14est max: 290 lb+222%
Reverse Drag Curls 55 lb x 10est max: 73 lb 65 lb x 15est max: 106 lb+45% 105 lb x 18est max: 199 lb+272%
Slow Shoulder Rolls 50 lb x 40 80 lb x 40 105 lb x 40

UPDATE: Since posting this I have learned that a 2 “bowflex lbs” = 1 free weight lb.