Fit On Tracker: Progress Report 23

Workout Date:  Thursday, October 18, 2012

Time: 5:30-7:45pm

Warm Up: Full body stretches and deep breathing exercises

Target Areas:

Chest:

Machine Used-Fly:  I was feeling slightly experimental, so I played with 1@40, 1@50, and 1@60.  It may be time for me to phase out the 40lb weights completely.  I will play around with it for the next time to see how I fare.

Back:

Machine Used-Seated Row:  I kept the 1@55 and 2@70 setting. 

Shoulders:

Machine Used-Overhead Press (20lb. increments):   I did 1@20 and 2@30. 

Biceps:

Machine Used-Arm Curl (bar):  I performed 1@40 and 2@50. 

Triceps:

Machine Used-Arm Extension: I was able to do 1@40/1@50/1@65.  I am thinking about phasing out the 40, but I may give it another week just to see.

Legs:

I opted to do two exercises: the Leg Curl and the Hip Abductor.

Hip Abductor:  I did 1@110, 1@130 and 1@150.  I was going to play around with 170, but I sensed someone was waiting on the machine.

Leg Curl:  I did 1@50 and 2@70.

Side Note: Perhaps I have to still play around with the settings but at times, the Leg Curl machine feels a little awkward.   

Abdominals:

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

Side Note: I was going to do the upright but this area of the gym was pretty populated, so I took what I could get.  I may start doing four sets on the ab crunch machines as opposed to three.

Additional Machines:

Torso Rotation: I did 2 sets of 70 and 4 sets of 90. 

Ab Coaster: 3 sets (20 reps) with 40lbs. Resistance.

 

Cardio/Cool Down:

Bike:  I increased my amount of time from 18.5 minutes last session to 20 minutes this session.  Counting the 5 minutes for cool down, it brings my total to 25 minutes.

Elliptical:  Played around with the set workouts.

The first one I did was the Hill test on Level One for 5 minutes (adding 2 minutes for cool down=7 minutes).  Then, I did Random on Level One for 5 minutes (adding 2 minutes for cool down=7 minutes).   I noticed my legs were really starting to feel a bit worn, so I didn’t press on any further on the elliptical nor did I try my hand at the treadmill.

Total Cardio (including cool down):  39 minutes; 35 without cool down.

Although the Hydromassage Bed area was occupied initially, I was willing to wait the extra six minutes before I could secure one.  It was definitely music to my muscles.