Workout Date: Thursday, October 25, 2012
Time: 5:45-7:50 pm
Warm Up: Leg Raises; Stretches
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.
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.
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.
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.
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.
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.
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.
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.
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: 1st 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.
2nd 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.