Thursday, November 1, 2012

Fit On Tracker: Progress Report 27




Workout Date:  Saturday, October 27th, 2012
Time: 4:40-6:55pm

Warm Up: stocking

Target Areas:

Chest:
Machine Used-Chest Press:  I did 1@25, 1@40, and 1@55.

Back:
Machine Used-Lat Pulldown (free weights):  I did 1@55, 1@70, and 1@85.

Shoulders:
Machine Used-Rear Deltoid:  Using the knob adjustment, I was able to do 2@40 and 1@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:
Biceps (Bar): I did 1@40 and 2@50.

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

Legs:
I used two machines: Leg Curl and Hip Abductor

Leg Curl:  I did 1@50 and 2@70.

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

Abdominals:
Ab Crunch (recline and upright): I did 1@40, 1@50, and 1@65 on the recline.  I concluded the workout by doing  1@70 on the upright.

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

Additional Machines:
Torso Rotation: I phased out the 70lbs.  I did 6@90.

Ab Coaster: 3sets of 20 with 40lbs. resistance.  

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

1st one: Hill Level One—5 minutes + 2 for cool down=                  7 minutes
2nd one: Cardio (Target HR: 147)—5 minutes +2 for cool down=  7 minutes
3rd one: Fat Burn (THR: 125)—5 minutes + 2 for cool down=       7 minutes
4th  one: Random (L1)—5 minutes + 2 cool down=                       7 minutes

Total on elliptical: 20 minutes (no cool down); 28 minutes (inc. cool down)

I did split the elliptical work out up; I performed the 1st three at the beginning and the last one towards the end.  I succeeded in getting past the 18 minute mark on the elliptical.

Treadmill:  I did two settings for treadmill, hill and fat burn, each for 10 minutes.  

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

Total Cardio Workout:  40 minutes (not including cool down); 54 minutes (with cool down)

So I succeeded in increasing my cardio minutes to 40 minutes.

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