Tuesday, September 11, 2012

Fit On Tracker: Progress Report 12

Workout Date:  Friday, September 7th
Time: 5:45-7:45pm

Warm Up: Did a mini-warm up with 1.5 pound dumbbells along with body stretches

Target Areas:

Machine Used-Fly: I did 2@30 and 1@50.  Although this machine still feels awkward to me, I am definitely getting used to the 30lb weights now.  Next time, I will experiment with increasing my endurance on the 50lb weights.

Machine Used-Seated Row:  I did 1@40 and 2@55.  I experimented with the greater weight (which was 70lb) and was able to perform half a set successfully.  I’m almost ready to graduate from the 40lb weights, but until I build up more endurance for the 70lb, I don’t want to quite incorporate a full set yet.  I will just graduate to 3 sets of 55lb weights for next time to see how that goes.

Machine Used-Overhead Press (different machine-10lb increments):  I did 2@20 and 1@30.  Next time, I will experiment to see if I can decrease the 20lb and increase the 30lb.  I am recognizing that it is taking longer for my chest and shoulders to build endurance than the rest of my body.  I’m not sure whether that is normal or not. 

Machine Used-Arm Curl (no bar): I wanted to do this one with the bar, but that machine stayed occupied for a while, so rather than wait, I just did the exercise on the one without the bar.  I performed 2@30 and 1@50.  I will attempt next time to increase my sets of 50lb to two sets while trying to wean out the 30lb weights.

Machine Used-Arm Extension: I did 3 sets of 12: 2@40 and 1@50.  Next week, I will attempt to increase my 50lb set to two and decrease the 40lb set.

I used two machines: Leg Extension and Hip Abductor

Hip Abductor:  I did 3 sets of 12: 1@90, 1@110, and 1@130.  I experiment with the 150lb weights and was able to pull off half a set.

Leg Extension:  I did 3 sets of 12: 2@30, 1@50.  Next time, I will try to incorporate more of the 50lb weights and decrease the 30lb weights.

Ab Crunch (levers): I wanted to use the upright crunch machine but it was being occupied.  I was able to do 2@40 and 1@50.  If I am on this machine again, I’d like to experiment with the next weight up or increase my number of 50lb sets.

Additional Machines:
Torso Rotation: same as before 6 sets of 12: 4@70, 2@90.  Next week, I’ll do the experiment to see if I can pull off 4 sets of 90lb weights and 2 sets of 70lb weights.

Ab Coaster: 3 sets (15 reps) with 35lbs. Resistance.

Cardio/Cool Down:
Elliptical:  I increased my time on the machine from 7 minutes last time to 7.5 minutes.  Adding in the two minutes for cool down, brings it to a total of 9.5 minutes.

Observation:  I am finding when the more I work out on the elliptical, it takes away from the time I would spend on this machine.  I’m still trying to work out which is the better approach: just sticking to treadmill solely or splitting up the time between the elliptical and treadmill.

Treadmill:  Quick Start—I kept my incline at 1.5 and worked at 3.2 mph speed.  I worked out for a total of 21.5 minutes, 5 minutes for cooldown.

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