Tuesday, September 4, 2012

Fit On Tracker: Progress Report 9

cool picture....


Workout Date:  Thursday, August 30th
Time: 9:00-10:10pm; then 11:00-midnight

Well, I wasn't sure whether I was going to work out this day or not.  There was the day gig, which I had to leave from early to do an errand, which involved me driving 35 minutes to get there, 40 minutes to deliver the package to the drop off point, and after being social for a little over an hour, 25 more minutes to make my way to the gym.

The time appears to be a bit split because I got the call to pick up someone from work just before I got to the abdominal section of my workout.  So I picked up the person, came back to the gym to finish out my workout.

It was still pretty crowded in the gym, even at the 9:00 hour.  Usually, the crowd would start heading out about 8:30 but I didn't really see it start emptying until almost 10:00.  


Warm Up: Full body stretches

Target Areas:

Chest
Machine Used: Chest Press—I performed 3 sets of 12: 1@10 and 2@30.  I have started getting used to the 10lb. weights, but still have strain with the 30lb. weights.  

Observations:  I do like machines better that have 10 pound increments rather than 20 pound increments because if the 30 lb. weights are feeling way too much, then instead of stepping down to 10 pound, which seems a bit too easy, I could just step down to 20 pounds, which won't come off as too easy but give me the right amount of resistance.  

Therefore, if there is the same machine which is free, but has 10 pound increments instead of 20 pound, I usually opt to do those, but when the gym gets crowded, like it tends to be on Thursdays, sometimes, it's best to take what machine you can get rather than wait.  It just depends on my patience level.

Back
Machine Used: Wide Grip Lat. Pulldown (different machine, next to free weights)—I did 3 sets of 12: 1@20, 2@27.5.  I used a different machine (nicknamed a DPD), but I don't like using that one as well as the Lat. Pulldown (pulley style), so I think I will use this one only in a pinch or opt for the Fixed Pulldown machine if I can't get to the Lat. Pulldown (pulley machine) at all.

Shoulders
Machine Used: Rear Deltoid—I did 3 sets of 12; 1@10/2@30.  I am getting very used to the 10lb. weights; I'm not sure about incorporated 50lb. weights into the fray, but I will experiment next workout just to see how it feels.

Biceps
Machine Used: Arm Curl (no bar)—I did 3 sets of 12: 2@30 and 1@50.  The machine is starting to feel less awkward, although I do still prefer the machine with the bar.  With the bar, it is easier for me to ensure I'm keeping my form.  With the other machine, sometimes it is harder for me to detect when I'm doing the curls in sync.  The 30lb. weights are getting easier; I will give myself another week, possibly 2 with the multiple sets, and then I will begin to phase it out.

Triceps
Machine Used: Arm Press—I did 1 sets with 70lb. Weights, 1 set with 90lb. Weights, and 1 set with 110lb. Weights.  I did incorporate 110 as an experiment.  I did feel significant burn but not a lot of discomfort.  I will stick with this scenario for now, although I'm almost at the point where I can do 70lb. Weights with ease on this machine. 

Legs
I used 2 Machines:  Leg Extension and Hip Adductor. 

Leg Extension-- I did 3 sets of 12: 2@30, 1@50.  Although my comfort level has increased with the 30lb. weights, I'm not quite ready to incorporate 2 sets of 50.  Given a week or two, I should be up for the challenge.

Hip Adductor—3 sets: 2@90, 1@110.  I am considering challenging myself to 130 lb. weights on this one, although I can't do this machine as easily as the Hip Abductor.  Best case scenario: I'm successful; Worst case scenario: I'm not.  It's worth a shot.

Abdominals
Ab Crunch (reclining)—3 sets; 2@30, 1@40.  The reclining ab crunch machine still feels awkward to me; however, it does have the 10lb. increments, as opposed to the upright machine, which has the 20lb. increments.  I will stay put for the time being and will try to use this machine more to build up my endurance and to get use to the movement.

Additional Machines Used:
I did not do my Torso Rotations this time around, due to the split in time but I did do my normal routine on the Ab Coaster.  

Ab Coaster:  3 sets of 12; 40lb. Resistance.

Cardio/Cool Down:
In a separate entry, I addressed my feelings about the elliptical machine as well as the cross trainer.  These are two machines which are effective in twice the amount of calorie burn as the bike and the treadmill, yet they are machines which are taking me a while to get accustomed to.

I remember the first time I tried the Arc Trainer, I couldn't even stay on there for 2 minutes.  Then, I would go from 3 minutes, to 5 minutes, then back to 3 minutes.  The same episodes would occur for me when I would attempt the elliptical.

I opted to keep trying with these machines, but to adjust my goals.

For example, instead of always aiming for 5 minutes for the Elliptical, I adjusted it to, "Increasing my endurance from 15 seconds to 1 minute."  Therefore, even if I don't make it to 5 minutes, if I have increased my time on the machine in that interval, then I am making progress.  If I'm strong enough to go beyond that in a setting, that is fine as well.  The same goal I made for the Cross Trainer.

Elliptical—On August 26th, I was only able to do 3 minutes on this machine.  This time around, I was able to do 5 minutes.  Adding 2 minutes for cooldown, it totaled 7 minutes.  

I haven't tried this philosophy on the Cross Trainer yet, but I'm excited to see how things go.  

Observation:  I have noticed that I may not have as much Treadmill endurance when I am on the elliptical.  So perhaps the longer I'm on the elliptical, I may decrease my treadmill time until my body starts getting adjusted to both.  I'll play around and see what happens.

Treadmill:  I only did the treadmill for 20 minutes.  I haven't gotten past the 3.4 mph yet but have kept the incline at 1.5.  I am wondering if I decrease the incline if I'll be able to handle an increased speed (like 3.5 or 3.6).  I will play around with that in a couple of days just to test the theory.
  
Peace.

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