Fit On Tracker: Progress Report 4

Workout Date:  Wednesday, August 15, 2012

Time: 8:30-10:30pm

Warm Up:  Full body stretch; baby reps of 1.5lb weights I had at home

Target Areas:

Chest

Machine Used: Fly—I decided to give the 50lb. Weights a try.  It was a bit of a struggle but I did get the 3 sets of 12 out.  Doing that particular motion seems a bit awkward for me, and I’m wondering if it is better for me just to find the free weight equivalent.  Or what I could do is instead of doing all 3 sets at  50lb. Weights, just do the last set at 50 and the first two sets at 30 until I can really feel comfortable with working out on this machine.

Back

I ended up doing two from this group—the Wide Grip Lat Pulldown and the Seated Row

Wide Grip Lat. Pulldown—I used the same machine I did with the Close Grip Pulldown—located near the free weights.  I was able to do 3 sets of 12 at 40lb. Weights.  I really like the feel of the pulldown machines over near the weights, so I think I will alternate between those machines and the other pulldown machine.

Row (Seated):  Different machine than the Row/Rear Deltoid machine.  Also, the weight increments are slightly different.  I was able to do 3 sets of 12 at 40lb. Weights.  Plus, the other Row machine was in use.  

Side Note:  I did notice there was also a Row machine using a pulley located in the free weights area, so I may experiment with that one when it is less crowded.

Shoulders

Machine Used: Rear Deltoid—I performed 3 sets of 12 with 30lb. Weights.  I still feel a bit of awkwardness with this machine, but not as much as with the Fly.  I may experiment doing 1 set on the 50lb. Weights (the last set) and the first 2 remaining on the 30lb. Weights.

Biceps

Machine Used: Arm Curl (with cross support bar)—I lucked out and was able to use this machine again.  I stayed steady on 3 sets of 12 at 50lb. Weights.  I am not quite ready to graduate to 70lb. Weights as of yet; the challenge is still prevalent on the 50lb.  Next go round, I will use the other machine to see if I can build up my endurance, maybe 2 sets of 30lb. Weights and the last set on 50lb. Weights. 

Triceps

Machine Used: Arm Extension—I increased the weights from 20 to 40lbs.  I did prove to be a bit of a struggle.  I did perform the 3 sets of 12.  I may opt for steady progression; however, it was only on the 3^rd set that I started to really struggle, so perhaps I will do 1 set at 20 and the remaining 2 sets at 40lb. Weights.

As far as free weights, I did practice with the 1.5lb. weights I found at my house.  I practiced a few of the exercises on Tuesday just before I took a nap.  I initially planned on exercising Tuesday once I woke up, but my body felt too tired and had other plans.

Legs

I did 2 machines:  Calf Extension/Rotary Calf and Hip Adductor

Calf Extension/Rotary Calf—I did 3 sets of 12 at 50lb. Weights.  A possible entertaining of 70lb. Weights, but I am uncertain whether to partially implement or fully implement.

Hip Adductor—The 110lb. Weights which felt doable before felt a bit too strenuous this time around, so I dropped it to 90lb. Weights and was able to do 3 sets of 12.  Perhaps, I will opt for a progression, with the last set being at 110lb. Weights. 

Possible contributing factor:  The elliptical, I noticed, seemed to wear out my legs slightly, even though I did only five minutes on it.  Perhaps, if I use this machine, I will go on it after, not before I do the leg exercises.

Abdominals

Machine Used: Ab Crunch (recline): The reclined crunch feels very uncomfortable to me.  I did perform 3 sets of 12 at 30lb. Weights.  However, in the future, I think I will stick to the upright one.

Lower Back Extension:  I did increase the weights from 30 to 50 and was able to do the 3 sets of 12 at the adjusted weight.  I will stay put on this weight to see what happens before doing the progression to 70lb. Weights.

Additional Machines Used:

Torso Twister/Rotation (for working the love handles)—I kept steady at 3 sets of 12 at 70lb. Weights for each side.  As the exercises get easier, I will debate on going back up to 90lb. Weights.

Cardio/Cool Down

Elliptical (Quick Start)—I was able to perform 5 minutes on the machine.  However, it wears me out pretty quickly at this stage.  

Treadmill—I did 18 minutes on the treadmill (includes 5 for the cool down).  I opted for the Quick Start option.  I operated on a 1.5 incline and steadily increased to 2.8 for mph.  That is an increase from the last workout, where I did 1.0 incline and 1.8 mph. 

Side Note:  Workout cut short because I had to run an errand.

Failed Attempt

I attempted to use the other Ab Crunch machine that was near the free weights, but it proved to be tricky as well.  So I have to rule that one out too…

I didn’t use the massage bed, chair or the red light therapy this time around.  However, it did help for me to take a shower when I got home.  Since I did quite a few increases this time, my muscles were feeling more sore than usual.

Observations

This is the first time I’ve worked out on a Wednesday.  It was crowded but with more females than guys.  A lot of congestion on the cardio machines.  Not necessarily that I had to wait but just there were a lot of people in certain areas.  Free weights was congested as well.