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:

Chest:

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.

Back:

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.

Shoulders:

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. 

Biceps:

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.

Triceps:

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.

Legs:

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.

Abdominals:

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.