Workout Date: Saturday, November 10th, 2012
Time: 4:55-7:15pm
Time: 4:55-7:15pm
Warm Up: stocking
Target Areas:
Chest:
Machine Used-Chest Press: I experimented with the 25lb. Phase out and I did 2@40, and 1@55. I am able to handle the chest press better since I switched to the other machine.
Machine Used-Chest Press: I experimented with the 25lb. Phase out and I did 2@40, and 1@55. I am able to handle the chest press better since I switched to the other machine.
Back:
Machine Used-Fixed Pulldown (free weights): I did 1@55, 1@70, and 1@85.
Machine Used-Fixed 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.
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 (free weights): I used the 30lb. Long bar and was able to do 3 sets of them.
Biceps (free weights): I used the 30lb. Long bar and was able to do 3 sets of them.
Side Note: I’m not sure why I can do heavier weights when it’s one long bar than it is when it’s two separate. I wonder if I’m the only one who has that issue.
Triceps:
Machine Used-Arm Press: I did 1@90, 1@110, and 1@130.
Machine Used-Arm Press: I did 1@90, 1@110, and 1@130.
Legs:
I used two machines: Leg Press and Hip Abductor
I used two machines: Leg Press and Hip Abductor
Leg Press: I did 1@70, 1@90, and 1@110.
Hip Abductor: I did 1@110, 1@130, and 1@150.
Abdominals:
Ab Crunch (upright): I attempted to phase out the 40lb. Weights. I did 1@50, 1@60, 1@70 and 1@80. Although it is going to be tempting to go back to the 40, I have to start building up more endurance and continuing on, despite the strain.
Ab Crunch (upright): I attempted to phase out the 40lb. Weights. I did 1@50, 1@60, 1@70 and 1@80. Although it is going to be tempting to go back to the 40, I have to start building up more endurance and continuing on, despite the strain.
Lower Back Extension: Keeping this one on 1@70, 1@90, and 1@110 for now.
Additional Machines:
Torso Rotation: I did 6@90. Not sure if it is time to bring in 100 or 110. I may play around with it in about a week or so.
Torso Rotation: I did 6@90. Not sure if it is time to bring in 100 or 110. I may play around with it in about a week or so.
Ab Coaster: 3sets of 20 with 40lbs. resistance.
Cardio/Cool Down:
Elliptical: I opted to do some different programs on the elliptical:
Elliptical: I opted to do some different programs on the elliptical:
1st one: Fat Burn (THR: 125)—5 minutes + 2 for cool down= 7 minutes
2nd one: Cascade (Level 1)—5 minutes + 2 for cool down= 7 minutes
Total on elliptical: 10 minutes (no cool down); 14 minutes (inc. cool down)
I did split the elliptical work out up; I performed the 1st one at the beginning and the last one towards the end.
Bike: I did a new setting on the Bike, entitled Around The World. I decided to play with it for about 10 minutes. Including the 3 for cool down, it totaled 13 minutes.
Treadmill: I initially was going to do two settings for Treadmill but for some reason the first one I chose didn't stop after the time I set it. Normally, I would stop the machine but this time around, I decided to keep going with it. I was on the 5K setting, and I was able to stay on it for 25 minutes. Adding the 5 minutes for cool down, it brought my total to 30 minutes.
Treadmill Total: 25 minutes (not including cool down); 30 minutes (including cool down)
Total Cardio Workout: 45 minutes (not including cool down); 57 minutes (with cool down)
I have increased my cardio time from 40 minutes to 45 minutes.
No Hydromassage bed, but I did enjoy the long shower I had once I made it back to the apartment.
1 comment:
I absolutely hate lifting weights. Just reading this made me tired. I need to do better.
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