Tuesday, October 23, 2012

Fit On Tracker: Progress Report 24



Workout Date:  Saturday, October 20th, 2012
Time: 4:30-6:55pm

Warm Up: Baby leg squats and stocking

Target Areas:

Chest:
Machine Used-Chest Press:  I decided to incorporate the 1@55 as part of my routine.  As a result, I did 1@25, 1@40, and 1@55.

Side Note:  Whenever the sit down chest press is available, I opt to do that one.  I tend to handle that machine better than the one over the head. 

Back:
Machine Used- Fixed Pulldown):  I did 1@55, 1@70, and 1@85. I did experiment and surprised myself by being able to do ½ a set at 100.

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

Side Note: On this machine, I keep going back and forth.  Back and forth in the sense that sometimes, I can handle 2 sets at 50 and other times, it’s a strain of doing 1 set at 50.  I do know, for the time being, not to advance any farther than 50.

Biceps:
This time around, I actually tried my hand at doing the Free Weights.  For the bicep curl, I decided to try the long bar.

I did 1 set with the 20lb., 1 set with the 30lb., ½ set with the 40lb., and ½ set with the 50lb.  I didn’t do so bad.  The 40 pound and the 50 pound were the ones where I really started to lose proper form, which is why on those, I was only able to do ½ set.

Triceps:
Machine Used-Arm Press: I did 1@90, 1@110, and 1@130.  

Legs:
I used two machines: Leg Extension and Hip Adductor

Leg Extension:  It had been a while since I’ve done this one.  I was able to do 1@30 and 2@50.  I will stay at this setting for the next time and then decide whether to adjust it or not.

Hip Adductor:  I phased out the 90, so my sets became 1@110, 1@130, and 1@150.

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

Side Note: I may decide on the Ab machines to do 4 sets as opposed to 3 sets, just to see how I fare. 

Lower Back Extension:  Keeping this one on 1@70, 1@90, and 1@110 for now.

Additional Machines:
Torso Rotation: I did 4@70, 2@90.

Ab Coaster: 6 sets of 20 with 40lbs. resistance.  

Side Note:  I may start incorporating 6 sets (2 for left side, 2 for right side, 2 for center), but I haven’t made a final decision.  I did try it this time around to see how it went.  It may not be something I would do on every single visit, but I wanted to test my endurance.

Cardio/Cool Down:
Elliptical:  I opted to do some different programs on the elliptical:

1st one: Hill Level One—7 minutes + 2 for cool down=                   9 minutes
2nd one: Cardio (Target HR: 147)—3 minutes +1 for cool down=   4 minutes
3rd one: Random (L1)—5 minutes + 2 cool down=                          7 minutes

Total on elliptical: 15 minutes (no cool down); 20 minutes (inc. cool down)

I did split the elliptical work out up; I performed the 1st two at the beginning and the last one towards the end.  I wanted to see if I could do five more minutes to bring my elliptical past the 18 minute mark, but my legs were feeling slightly spent, but not spent enough to not get on the treadmill.

Treadmill:  I did two settings for treadmill.

1st I did a Random (Level 2).  My maximum heart rate was set at 147 on a speed of 3.2 mph.  I set it to go for 10 minutes.  With the 3 minutes for cool down, total was 13 minutes.

2nd I did one Fat Burn (Level 1).  Since I had never performed this one before, I accepted the preset at 130 at 3.0 mph, for it to go at 10 minutes.  About four minutes into the workout, the machine decreased the speed to 2.9 mph, since at times, I went way over the HR.  It stayed at 2.9 mph until the end.  With the 3 minutes for cool down, total was 13 minutes

Treadmill Total:  20 minutes (not including cool down); 26 minutes (including cool down)

Total Cardio Workout:  35minutes (not including cool down); 46 minutes (with cool down)

I did not stick around for the massage bed, but opted to go back to the apartment.

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