Monday, August 13, 2012

Fit On Tracker: Progress Report 3



Workout Date:  Saturday, August 11, 2012
Time: 9:30-11:00pm

Warm Up: 5 sets Leg Exercises

Target Areas:

Chest
Machine Used: Press—I am not sure whether I was a little worn out from doing inventory stock at the 2nd gig, but my body just did not want to do 50lb. Weights.  I attempted to do the decrease to 30lb. Weights but even that seemed to be a stretch.  I was able to handle 3 sets of 12 at 10lb. Weights.  I will probably attempt to do 30lb. Again but I know the 50lb. Weights are too much at this point and time.

Back
Machine Used: Close Grip Lat. Pulldown—I tried a different machine for the pulldown (see picture).  This machine is located near the free weights, and I’ve noticed the bodybuilders seem to like this one as opposed to the other machine.  I performed 3 sets of 12 at 25lb. Weights.  It felt relatively easy, and I’m going to definitely consider increasing the resistance to 40lb. Weights.

Shoulders
Machine Used: Overhead Press—Remained steady at 3 sets of 12 at 10lb. Weights.  Played with increasing the weights to 30, but it’s not in the cards for now.

Biceps
Machine Used: Arm Curl (with cross support bar)—Apparently, the cross bar makes it easier for me to perform the curls.  I was able to performed 3 sets of 12 at 50lb. Weights as opposed to only being able to doing 30 on the other machine.

Triceps
Machine Used: Arm Extension—This is the first time I’ve used the Arm Extension machine.  I did 3 sets of 12 using 20lb. Weights.  I am debating increasing to 30lb. Weights but we will see what happens.

Side Note:  I had been mistakenly getting the arm press machine mixed up with the arm extension machine.  So, I did update the past entries to reflect the changes.

As far as free weights, I am going to look up some exercises I can do, since the time the trainer is offering Chest training is usually given when I have to be at the job .

Legs
I did 2 machines:  Leg Press and Hip Abductor

Leg Press—Instead of doing a proposed decrease, I experimented and did an increase to 90lb. Weights.  I performed 3 sets of 12 on these weights.  I’m still not sure whether to drop it down to 70 or not.

Hip Abductor—I opted to increase the resistance to 110lb. Weights and it proved to be somewhat successful.  I performed 3 sets of 12 at that weight.

Abdominals
Machine Used: Ab Crunch (upright): Increased resistance from 30lb. Weights to 50lb. Weights.  It didn’t feel too uncomfortable; I was able to do 3 sets of 12 on the increased weight.

Additional Machines Used:
Torso Twister/Rotation (for working the love handles)—I did 3 sets of 12 at 70lb. Weights for each side.  I opted to downgrade from the stark increase of 90.  I think I will keep it at 70, since I’m still feeling a good amount of resistance.

Ab CoasterI performed 3 sets of 12 (one in the front and 2 sets for the side).  I didn’t notice someone had put 40lb. Weights on the bottom of it until after I’d performed the exercises. 

Cardio/Cool Down:

Arc Trainer (Quick Start)—I was able to increase my time on staying on the Arc Trainer from 3 minutes to 5 minutes.  That, in itself, was an achievement.  That machine still feels mad awkward to me.

Treadmill—I did 28 minutes on the treadmill (includes 5 for the cool down).  I opted for the Quick Start option.  I operated on a 1.0 incline and steadily increased to 1.8 for mph. 

Failed Attempt:

I attempted to use the dip/chin up machine but wasn’t one hundred percent successful.  However, I rarely see females use it though.  One chic gave me a look like, “Girl you are better than me.”

Side Note:  I didn’t use the massage bed, chair or the red light therapy this time around.  I just left.

Observations So Far:

1.  The female patrons I’ve witnessed thus far seem to use the treadmill, bike, elliptical, and the ab machines the most (whether it’s crowded or not).  They also do the 30 minute workout, which I think is similar to Curves, if you don’t have time to be there for hours.  It’s rare that I see them on the other machines.  Although the abdominals are very important (and on me, the part that needs the most work), I want the rest of me to show improvement as well.

2.  I have also noticed when I work out, if there was anything giving me stress (on the job), it helps my disposition. 

3.  I initially believed that exercising would make me more tired.  However, I am finding myself with more energy after exercising.  I don’t know if that will change if I opt to do exercises very early in the morning, for so far I’ve been exercising either early evening or late evening.  When the rush wears off from exercising, I’m also discovering that when I sleep, I’m asleep.  Not a lot of tossing and turning—I’m just out for the count.

Goals:

1.  To try the Roman Chair.  I saw the machine there but wasn't quite sure how to use it.  Now that I'm doing my Internet research on various exercises, I will attempt to incorporate it in my workout regimen.
2.  To incorporate free weight exercises into my workout routine.
3.  To try the elliptical machine.
4.  To do from 5-10 minutes next time I am on the bike.
5.  To attempt the reclining abdominal machine.

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