Fit On Tracker: Progress Report 22

Workout Date:  Saturday, October 13^th, 2012
Time: 4:30-6:45pm

Warm Up: Arm Stretches and Stocking at 2^nd gig

Target Areas:

Chest:
Machine Used-Chest Press:  The sit down machine was available, and I was able to do 1@25 and 2@40.  I did an experimental 1@55 as well.

Back:
Machine Used- Pulldown (adj. Pulley):  I did 1@55, 1@70, and 1@85. I was finally able to catch the pulley one while it wasn’t occupied. 

Shoulders:
Machine Used-Rear Deltoid:  Using the knob adjustment, I was able to do 2@40 and 1@50.

Biceps:
Machine Used-Arm Curl (bar):  On this one, I did 1@40 and 2@50.

Triceps:
Machine Used-Arm Press: I did 3 sets of 12: 1@90, 1@110, and 1@130.  Since I’m still feeling quite a bit of resistance on the 130, I’m not going to try and go beyond it for now.

Legs:

I used two machines: Leg Press and Hip Adductor

Leg Press: I did 1@70, 1@90, and 1@110.  The 110 still feels a bit strenuous, but I’m still not sure if it is enough for me to not incorporate it.

Hip Adductor:  I did 1@90, 1@110, and 1@130.  I also did 1@150.

Abdominals:
Ab Crunch (levers): I did 1@40, 1@50, and 1@60. I also included 1@70.

Lower Back Extension:  I noticed it had been a while since I did this one.  I was able to do 1@70, 1@90, and 1@110.

Additional Machines:
Torso Rotation: I normally would do this machine but there were people waiting to use it, so I decided not to wait and figured I would do it next go round.

Ab Coaster: 3 sets of 20 with 40lbs. resistance.  

Cardio/Cool Down:

Elliptical:  I increased my time on the machine from 16 minutes to 17 minutes.  Adding in the three minutes for cool down, brings it to a total of 20 minutes.

Treadmill:  I did a lot of different settings for treadmill.

1^st I did a Time In Zone.  My maximum heart rate was set at 147 on a speed of 3.2 mph.  I set it to go for 5 minutes.  With the 5 minutes for cool down, total was 10 minutes.

2^nd I did one on Hill setting (Level 1), performing 5 minutes, on a speed of 3.0 mph.  With 3 minutes allotted for cool down, total was 8 minutes.

3^rd I did one on Random (Level 2), performing 8 minutes at 3.0 mph.  With 3 minutes allotted for cool down, total was 11 minutes.

Treadmill Total:  18 minutes (not including cool down); 29 minutes (including cool down)

Total Cardio Workout:  35minutes (not including cool down); 49 minutes (with cool down)

I have successfully increased my cardio time by 5 minutes. Yippee!!!

I have not been doing the Hydromassage bed lately.  I definitely think I will go back to that.  On some days, I feel a bit worn that I just want to leave.  It would help if I would immediately shower and soak afterwards, but usually, I haven’t been doing that.