Thursday, October 25, 2012

Fit on Tracker: Progress Report 25




Workout Date:  Tuesday, October 23rd, 2012
Time: 9:55-11:05pm

Warm Up: Walking, Leg Stretches

I wasn’t willing to risk the recent aggravation to the triceps to do full strength training.  However, I did opt to do lower body and cardio.  Therefore, the workout routine may look a bit shorter.

Target Areas:

Legs:
I opted for two exercises—the Rotary Calf (Calf Extension) and the Hip Abductor

Rotary Calf: I did 3@90.  I knew I had outgrown the 70, but when I went to do the 110, it seemed difficult for me this time around.  I’m just going to dismiss it as fatigue for right now.

Hip Abductor:  I performed 1@110, 1@130, and 1@150.

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

Lower Back Extension:  1@70, 1@90, and 1@110.

Additional Machines:
Ab Coaster:  I did 3 sets of 20 with 30lb. Resistance. 

Torso Rotation:  I did not do because others were waiting on the machine.

Cardio/Cooldown:
Elliptical:  Quick Start for 10 minutes.  Adding 3 minutes for cool down, total was 13 minutes.

Side Note: I originally was going to devote 20 minutes to elliptical, to see if I could beat my number of 18.  Judging by how my legs were feeling, I decided to spend more time on treadmill this time around.

Treadmill:  Cardio: 5 minutes (+ 3 for cool down)= 8 minutes  The Target HR was set for 150; however, the highest I was able to get to was 148. 

Hill Setting (@ 3.0 mph): 15 minutes ( +3 for cool down) = 18 minutes

Total Cardio: 30 minutes (without cool down); 39 minutes (with cool down)

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