Workout Date: Friday, October 5th, 2012
Warm Up: Leg Lunges
Machine Used-Chest Press: I discovered a sit down machine for the chest press, so I decided to try it to see if I’m able to do the exercise easier. As it turns out, I am able to do them better on this machine than one which I’m required to do overhead. On the different machine, I was able to do 2@25 and 1@40. I even played around and managed ½ set at 55 lbs. When this machine is available, I will opt to use this one instead of the other one.
Machine Used-Fixed Pulldown (15lb. Increments): I did 1@55, 1@70, and 1@85.
Side Note: I noticed I haven’t done the pulley one in a while, but normally it is occupied. I will try starting the following week to try to incorporate more of the adj. Pulley one.
Machine Used-Rear Deltoid: Using the knob adjustment, I was able to do 2@40 and 1@50. I feel I can comfortably phase out the 30lb increment.
Machine Used-Arm Curl (bar): I ultimately decided to phase out the 30lb. Weights. On this one, I did 1@40 and 2@50.
Machine Used-Arm Press: I did 3 sets of 12: 1@90, 1@110, and 1@130.
I used two machines: Leg Curl and Hip Adductor
Leg Curl: I did 1@50, 1@70, and 1@90.
Hip Adductor: I did 1@90, 1@110, and 1@130. I experimented and was able to pull off one set at 150 lbs.
Ab Crunch (levers): I did 1@40, 1@50, and 1@60.
Torso Rotation: 6 sets of 12: 2@70, 4@90.
Ab Coaster: 3 sets of 20 with 40lbs. resistance.
Side Note: I decided, starting this month, to increase the number of reps on the Ab Coaster to 20.
Elliptical: I increased my time on the machine from 15 minutes to 16 minutes. Adding in the three minutes for cool down, brings it to a total of 19 minutes.
Treadmill: Placed it on Random Setting, Level 1 Interval. I did it for a total of 14 minutes. Adding in the three minutes for cool down, brought it to a total of 17 minutes.
Total Cardio Workout: 30 minutes (no cool down); 36 minutes (with cool down)