Tuesday, September 4, 2012

Fit On Tracker: Progress Report 11

"What do you mean, I'm trapped?"




Date: Monday, September 3, 2012 (Labor Day)
Time: 5:45-7:30pm

I had originally planned on this being a morning workout for a number of reasons.

1.  I had a hard time sleeping.  I was writing and didn't wind down until almost 1:00 in the morning, so I figured I'd wake up around 5-5:30 this morning and have my workout.
2.  By the time, I'd gotten finished working out, it would be time to pick up someone special from his overnight shift.  I was going to surprise him rather than have him wait on the bus (since the buses would be running on Sunday schedule due to the holiday)
3.  He and I could have breakfast together after I picked him up.
4.  Then I would have the rest of the day to do whatever--relax, etc.

But the lock on my door had other plans.

Around 5:30 in the morning, I turned the doorknob to get out but it wasn't catching to open.  I thought maybe I was imagining things, perhaps still asleep.  So I tried again, and to my dismay, it was spinning, but not catching on to the locking device to let me loose.

Then I attempted to climb out to the fire escape, but didn't realize until I got all the way out there the landlord never had someone unchain the ladder and lower it all the way.  Here I am, in the dark, trying to undo the chains, which turned out somewhat easy because they weren't put on tight enough (and they are rusty).  After that, I unhinged the hook.

I thought I was on my way to success when I realized the ladder doesn't push down, it folds outward.  Unfortunately, my neighbors in apartment five had their vehicle parked right in the space where the ladder would hit the vehicle, so I was able to re-hook the ladder in time before anything got damaged.

Then, I crawled back into my apartment and called someone special.  I am sure he was trying to fight back laughter when I told him I couldn't get out of the apartment, but once he finally got there (which was close to 9 in the morning), he did realize what I was talking about.  Turns out the inside knob was stripped.  Luckily, the guy in apartment five found a spare knob similar to that, and it was able to get replaced.

The good news is that I still had breakfast; bad news is that all of the excitement caused me to take a nap.  By the time I woke up it was around 5pm, but I still wanted to get my workout in.

Warm Up: Does scaling in and out of my apartment window count?  Isn’t that enough of a warmup?  It’s going to have to for now.

Target Areas:

Chest:
Machine Used-Chest Press: I did 2@10 and 1@30.  I think I may have to blame the apartment scaling for this one.  30lbs. just wasn't agreeing with me enough to do 2 sets, although I was able to do those 2 sets this past Thursday.

Back:
Machine Used-Adjustable Pulley (Close Grip):  I did 2@20 and 1@25.

Shoulders:
Machine Used-Rear Deltoid:  I wanted to experiment to see if I could do 1@50.  I was able to do so, with slight strain.  I ended up doing 1@10, 1@30, and 1@50.  Thinking of progressing to 2@30, 1@50.

Biceps:
Machine Used-Arm Curl (bar): I was on a different machine which utilized 10lb. increments and was able to do 1@30, 1@40, and 1@50.

Triceps:
Machine Used-Arm Press: I did 3 sets of 12: 1@70, 1@90, and 1@110.  I played around with 1 set at 130 and was able to do it, but I was definitely feeling some strain.

Legs:
I used two machines: Rotary Calf and Hip Adductor

Hip Adductor:  I did 3 sets of 12: 2@90 and 1@110.  I also did an additional set at 130lb. weights.

Rotary Calf:  I did 3 sets of 12: 1@50, 1@70, and 1@90.

Abdominals:
Lower Back Extension:  I did 3 sets of 12: 1@70, 1@90, and 1@110.  I did an additional set, 1@130.

Ab Crunch (upright): I did 1@30 and 2@50.  I'm still having issues with 50lb. weights but I will keep at it.

Additional Machines:
Torso Rotation: same as before 6 sets of 12: 4@70, 2@90.

Ab Coaster: 3 sets with 30lbs. resistance.  I did increase the number from 12 to 15, but just on this machine only.

Cardio/Cool Down:
Cross Trainer:  I went from only being able to do 3 minutes on August 20th to 5.5 minutes today.

Elliptical:  I increased my time on the machine from 6 minutes to 7 minutes.  Adding in the two minutes for cool down, brings it to a total of 9 minutes.

Treadmill:  I did decrease my incline to 1.0 in the hopes I could reach 3.6.  However, I am discovering that working out on the elliptical does break into my length of time I can spend on the treadmill.  I didn't overly push and decided to stop at 14 minutes (3 minutes for cooldown).  I was able to reach 3.0 without it being too trying.

I welcomed the Hydromassage today, and although I wish I performed this workout earlier, I still felt like I accomplished some things.

Peace.








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