Monday, November 19, 2012

Fit On Tracker: Progress Report 31


Workout Date:  Saturday, November 17th, 2012
Time: 5:05-7:25pm
Warm Up: stocking
Target Areas:
Chest:
Machine Used-Chest Press:  I did 2@40, and 1@55.  The 25 pound phase out is going well.
Back:
Machine Used-Fixed Pulldown :  I did 1@55, 1@70, and 1@85.
Shoulders:
Machine Used-Rear Deltoid:  Using the knob adjustment, I was able to do 1@40 and 2@50.
Biceps:
Biceps (no bar and f.w.): I used two 10lb dumbbells and did 1 set.  Then I did 1@40 and 1@50 on the machine with no bar. 
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 (levers):  I did 1@50, 1@60, 1@70 and 1@80
Additional Machines:
Torso Rotation:  I did 4@90 and 2@110.
Ab Coaster: 3sets of 20 with 40lbs. resistance.  
Cardio/Cool Down:
Bike:  I did a setting on the Bike, entitled Around The World.  I decided to play with it for about 15 minutes.  Including the 3 for cool down, it totaled 18 minutes.
Elliptical:  I opted to do some different programs on the elliptical:
1st one: Cardio (THR: 147)—5 minutes + 2 for cool down=          7 minutes
2nd one: Random (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 the Bike in the beginning and saved the Elliptical for just before the treadmill.
Treadmill:  I did the Hill Setting—Level 1 for 20 minutes.  I decided to do variable speeds; starting at 2.9, going up to 3.1 and having it trail back to 2.9 towards the end.  With the 5 minutes for cool down, my total was 25 minutes.
Treadmill Total:  20 minutes (not including cool down); 25 minutes (including cool down)
Total Cardio Workout:  45 minutes (not including cool down); 53 minutes (with cool down)
I finally slowed down enough to enjoy the Hydromassage bed.  It had been a while, and it felt good.  I may do a workout on Monday, since it looks like I’m working the 2nd job Tuesday and Wednesday, but we will see what happens.  Perhaps I’ll use it as a day to do Zumba.

1 comment:

Reggie said...

Sounds like a good workout.

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