Fit On Tracker: Progress Report 26

Workout Date:  Thursday, October 25, 2012

Time: 5:45-7:50 pm

Warm Up: Leg Raises; Stretches

Target Areas:

Chest:

Machine Used-Fly:  1@40, 1@50, and 1@60.  I didn’t do the phase out just yet due to the muscle aches I experienced almost a week back.  However, everything seemed to go well, so perhaps next time around I will attempt to phase out the 40 lbs.

Back:

Machine Used-Seated Row:  I kept the 1@55 and 2@70 setting.  Experienced a bit of strain on the last set.  I decided to chalk it up to still feeling a tad bit of discomfort in that particular area, since that is where I experienced the most struggle.

Shoulders:

Machine Used-Overhead Press (20lb. increments):   I did 1@20 and 2@30.  The overhead is getting slightly easier, but not easy enough for me to phase out anything definitely yet.

Biceps:

Free Weights:  I decided to use two 15lb. Dumbbells to attempt the Bicep Curls.  I was able to do 2 ½ sets (approximately 30 curls) when I began to lose form.  I did rest a little bit (almost a minute) and then finished off the last ½ set. 

Triceps:

Machine Used-Arm Extension: I was able to do 1@40/1@50/1@65.  The 65 felt a bit strenuous but I’m chalking it up again to the discomfort.  I may play around with the 40 phase out in about a week or so.

Legs:

I opted to do two exercises: the Leg Press and the Hip Adductor.

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

Leg Press:  I did 1@70, 1@90, and 1@110. I will probably keep this setting for a while until I see signs of plateau with the 70 lbs.

Abdominals:

Ab Crunch (upright): I did 1@40, 1@50, 1@60, and 1@70.  My abs have definitely been feeling the burn, since I added the extra set.  I am possibly thinking about the 40 phase out but will give it one more week.

Additional Machines:

Torso Rotation: I did 2 sets of 70 and 4 sets of 90.  I will look to completely phasing out the 70 in a week to two weeks tops.

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

Cardio/Cool Down:

I decided on a very interesting breakdown in regards to the cardio portion.  Initially, the goal was as follows:

40 minutes of cardio to be broken into: Bike (20 minutes), Elliptical (10 minutes), and Treadmill (10 minutes).

You know what they say about the best laid plans….

Before strength training, I worked on the Elliptical and Bike.

Elliptical:  I first did the Hill setting for 5 minutes (+2 cool down=7 minutes)

Bike:  Instead of Quick Start, I decided to do a Level 1 Interval.  I set myself to do it for 10 minutes (+3 cool down=13 minutes), having it in my mind that after the strength training, I’d come back to do another 10 minutes. 

After strength training, I opted to get back on the Elliptical.  I did the Random setting for 5 minutes (+2 cool down=7 minutes).

Since I didn’t make it back over to the Bike after that, I decided to increase my amount of time on Treadmill to make up the difference.

Treadmill: 1^st one I did was Fat Burn (set at 125 Target Heart Rate) for about 10 minutes.  Adding 3 for cool down, total is 13 minutes.

2^nd one I did was the Hill for 10 minutes.  Adding 3 for cool down, total is 13 minutes.

Total Cardio (including cool down):  53 minutes; 40 without cool down.

So I did end up doing 40 minutes, just the breakdown of it changed to Treadmill (20), Bike (10), and Elliptical (10).

The Hydromassage bed was nice.  It has been a while since I’ve done the Red Light, and I’ve never done the massage chairs since I’ve been there.  I may do change of pace over the next few visits.