Fit On Tracker: Progress Report 1

Technically, this will be the 3rd time I have worked out, but the first time I actually followed the guideline Alberto the trainer gave me as it pertains to working out.  So I will start my reporting from here.

Workout Date:  Sunday, August 5^th

Time: approximately 4:30pm-6:00pm

Warm Up: 5 sets each leg (Stretching and Balance)

Target Areas:

Chest

Machine Used: Chest Press—I performed 3 sets of 10 using 30lb. Weights.  I was able to perform the exercise with some level of resistance.  I have yet to determine whether I should go down to 10lb. Weights as a starter.  I will give the 30lb. Weights another go; if the resistance feels too uncomfortable, then I will go down to using 10lb. Weights.

Back

Machine Used: Row—The Row is one of the machines I am intimidated by but it is also one that is needed to build and strengthen my back, since I am prone to back problems.  I learned with this one that slow and steady is the best method.  I, at first, had it on 30lb. Weights but it proved to be a bit of a struggle, so I placed it on 10lb. Weights and was still able to feel the resistance.  I proceeded to do 3 sets of 10 using 10lb. Weights.

Shoulders

Machine Used: Overhead Press—This is another machine that seemed daunting to me, but it is more in making sure I am getting on the machine to use it properly.  I have to build my endurance on this one as well.  For now, 3 sets of 10 using 10lb. Weights is providing the resistance I need.

Biceps

Machine Used: Arm Curl (without the cross support bar)—I did 3 sets of 10 using 30lb. Weights.  I felt minimal resistance and debating on whether to increase it to 50lb. Weights.  I will give it a couple of weeks at this one to see how I fare.  I am also going to try to use the one with the cross bar to see if there is any difference in the workout. 

Triceps

Machine Used: Arm Press—I did 3 sets of 10 using 30lb. Weights.  Insight on the weights is the same as my view on the Biceps.

I am also open to just using the free weights rather than the machines, but I would feel better if a trainer or someone more experience would help to spot me as it comes to form. 

Legs

I know the trainer said to try and do just one machine for each part, but I am noticing I always get drawn to the leg machines (whoops).  So out of the five machines listed, I tried my hand at 3:  Leg Press, Leg Extension, and Hip Abductor.

Leg Press-- I did 3 sets of 10 using 70lb. Weights.  I definitely could feel the burn, but I’m not sure if it is too much burn or not.  May adjust for 50lb. Weights.

Leg Extension--I did 3 sets of 10 using 30lb. Weights.  I think I’m at the right place with those for the time being.

Hip Abductor—I do like using this machine.  It has what I call “sneak burn”; you may not feel it right away but you will feel it later.  Plus, you will feel it in more than just the leg and hip area; the rear end will feel a little as well.  I was able to do 3 sets of 10 using 90lb. Weights.  I think I will stay at that place for right now. 

Abdominals

Machine Used:  Ab Crunch (upright)--I was able to do 3 sets of 10 using 30lb. Weights.  I may debate with using the reclined one, although comfort wise, I prefer the upright one (based on 30 minute circuit last Sunday).

Additional Machines Used:

Torso Twister (for working the love handles)—I did 3 sets of 10 using 30lb. Weights.  It may take a bit of time to build up, but I’m comfortable with that.

I’m not sure what the other machine is called, but you use the bottom half of your body and you feel like you are swinging.  I did 3 sets of 10 going forward, 3 sets of 10 doing the left side, and 3 sets of 10 doing the right side.  When I figure out the name of the machine, I will update to reflect my findings.

Update: I discovered the name of the swinging machine is the Ab Coaster.

Bike—I put it on Quick Start and was able to be on there for 10 minutes, but I must admit I was tempted to stop after five minutes.

After the work out, I did indulge in the massage bed for about ten minutes, but did increase the intensity of the massage because I was feeling the effects of my back and shoulders being worked out.

New Machines to try for Next Time: 

Chest (Chest Incline Press or Fly)

Back (Wide or Close Grip Lat Pulldown)

Shoulders (Rear Deltoid)

Legs (Leg Curl, Rotary Calf)

Abdominals (Lower Back Extension, Ab Bench)

Cardio (Elliptical)*

(did Treadmill on first Planet Fitness workout visit)

Until next time.

Peace.