Workout Date: Thursday, October 18, 2012
Warm Up: Full body stretches and deep breathing exercises
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.
Machine Used-Seated Row: I kept the 1@55 and 2@70 setting.
Machine Used-Overhead Press (20lb. increments): I did 1@20 and 2@30.
Machine Used-Arm Curl (bar): I performed 1@40 and 2@50.
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.
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.
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.
Torso Rotation: I did 2 sets of 70 and 4 sets of 90.
Ab Coaster: 3 sets (20 reps) with 40lbs. Resistance.
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.