Wednesday, October 3, 2012

Fit On Tracker: Progress Report 19


Workout Date:  Saturday, September 29th
Time: 4:15-6:45pm
Warm Up: Stocking at 2nd gig; stretching
Target Areas:
Chest:
Machine Used-Fly:  I did 1@30 and 2@50.  The recent implementation is going well so far.
Back:
Machine Used-Seated Row:  I stuck with 2@55 and 1@70.
Shoulders:
Machine Used-Overhead Press (20lb. increments):   The 2nd set of 30 proved to be too much, so on this instance I did a slight scaling down.  Using the knob adjustment, I did 2@20 and 1@30.
Biceps:
Machine Used-Arm Curl (no bar):  I performed 2@40 and 1@50.  I used the knob to do the adjustment.  The 30 pound is definitely on its’ way out, and I should continue to build endurance on the 50.
Triceps:
Machine Used-Arm Extension: I was able to do 1@40/1@50/1@65.  I was very impressed I was able to do 65, since I had never experimented with it beforehand.   I may stick with this one just to see how I fare.
Legs:
I opted to do two exercises: the Leg Press and the Hip Abductor.
Hip Abductor:  I did 3 sets of 12: 1@110, 1@130 and 1@150.
Leg Press:  I did 3 sets of 12: 1@70, 2@90. I keep going back and forth with the 110.  Perhaps next time I will just wean it in with 1 set.
Abdominals:
Ab Crunch (levers): I did 1@40, 1@50, and 1@60.  Plus, I pushed myself with an additional set at 70lbs.
Lower Back Extension:  I did 1@70, 1@90, and 1@110.
Additional Machines:
Torso Rotation: I did 2 sets of 70 and 4 sets of 90.
Ab Coaster: 3 sets (15 reps) with 40lbs. Resistance. 
Cardio/Cool Down:
Bike:  I increased my amount of time from 15 minutes last session to 16 minutes this session.  Counting the 3 minutes for cooldown, it brings my total to 19 minutes.
Elliptical:  I am now at 15 minutes on this machine.  This is an increase from 14 minutes from last time.  Adding in the three minutes for cool down, brings it to a total of 18 minutes.
Treadmill:  No Treadmill; I felt a little worn after the elliptical.
Total Cardio (including cooldown):  37 minutes; 31 without cooldown.

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