Fit On Tracker: Progress Report 16

Workout Date:  Tuesday, September 18^th-Wednesday September 19^th, 2012

Time: 11:45pm-1:30am

Warm Up: Leg raises; stocking Coke Cooler at 2^nd gig

I normally don’t go to the gym this late, particularly when I’ve done the day gig and the side gig.  However, an unfortunate incident caused me a great deal of agitation (and that’s putting it lightly) and I felt like going to exercise would help to tone down the anger.   

Target Areas:

Chest:

Machine Used-Chest Press: I did 1@10 and 2@30.  The last set of 30 was very trying, but it was mainly the last 3-5 movements as opposed to the whole set.  In that, progress was made.

Back:

Machine Used-Fixed Pulldown (15lb. Increments):  I did phase out the 40lb.  I did 2@55 and 1@70.  I didn’t play around with the 85lb; figured I would wait until next time to try so.

Shoulders:

Machine Used-Rear Deltoid:  I experimented with the increase of 2 sets at 50lb. Weights.  Turned out to be somewhat successful, although halfway through the second set of 50, it started to become trying.  1@30, 2@50.

Biceps:

Machine Used-Arm Curl (bar): I did 2@40 and 1@50.  I will stay on this setting for the time being.

Triceps:

Machine Used-Arm Press: I did 3 sets of 12: 1@90, 1@110, and 1@130.  Felt significant strain on that last half of the 130 set.  Haven’t decided whether to adjust it or not.

Legs:

I used two machines: Rotary Calf and Hip Adductor

Hip Adductor:  I did 3 sets: 2@110 and 1@130.  

Rotary Calf:  I did 3 sets: 2@70, and 1@90.  The 50lb. Weights have been successfully phased out, but I am still hesitant about the 110 inclusion.

Abdominals:

Lower Back Extension:  I did 3 sets: 1@70, 1@90, and 1@110.  Next setting, I will attempt the 70lb phase out to see how that goes.

Ab Crunch (recline): I did 1@40, 1@50, and 1@60.  The upright was occupied.

Additional Machines:

Torso Rotation: 6 sets of 12: 2@70, 4@90.  The alternating seems to be effective and is helping me get through the reps faster.

Ab Coaster: 3 sets of 15 with what appeared to be 50 lbs. resistance.  

Cardio/Cool Down:

Bike:  I increased my amount of time from 13 minutes last session to 15 minutes this session.  Counting the 3 minutes for cooldown, it brings my total to 18 minutes.

Elliptical:  I increased my time on the machine from 9 minutes to an incredible 12 minutes.  Adding in the two minutes for cool down, brings it to a total of 14 minutes.

I’ve set a goal to incorporate at least 30 minutes of Cardio (and steadily build up to 45 minutes) in addition to overall strength training. 

On days when I do just the Elliptical, I will subtract the workout session on the Elliptical from the Goal number and make up the rest via Treadmill.

On instances where I do the Bike and Elliptical in one setting, I will add those two workout sessions together.  If the two together do not compose the goal, I will leave the rest of those minutes to perform on treadmill, since I tend to do treadmill last.

However, if the goal is achieved without the treadmill, I will make a judgment call based on how my overall body is feeling whether I want to proceed further.

Goal=30 minutes

Was Goal Achieved?  Yes (32 minutes via Bike and Elliptical)

Was Treadmill Attempted?  No.  I deemed my body was too tired to push further.

No Hydromassage bed, but I was ready for the real bed once I got back to the apartment.  Although the issue has yet to be resolved, the anger concerning it had significantly dissipated.