Fit On Tracker: Progress Report 33

Workout Date:  Saturday, November 24^th, 2012
Time: 4:55-6:45 pm

Warm Up: Brief brisk walk

Target Areas:

Chest:
Machine Used-Chest Press:  I did 2@40, and 1@55.

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

Shoulders:
Machine Used-Rear Deltoid:   I was able to do 1@40 and 2@50.

Biceps:
Biceps (free weights): I did one set of left curls using 12.5 weights.  I did one set of right curls using 12.5 weights.  Then, I used the 30lb. Long bar to do the last set.

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

Legs:
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 (recline):  I did 1@50, 2@65, 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:
Elliptical:  I opted to do some different programs on the elliptical:

1^st one: Fat Burn (THR:125, max= 147)—5 minutes + 2 for cool down= 7 minutes
2^nd one: Interval (Level 1)—10 minutes + 3 for cool down=          13 minutes

Total on elliptical: 15 minutes (no cool down); 20 minutes (inc. cool down)

Treadmill:  I did the Hill Setting—Level 1 for 30 minutes.  I decided to do variable speeds; starting at 3.0, going up to 3.4 and having it trail back to 3.0 towards the end.  With the 5 minutes for cool down, my total was 35 minutes.

Treadmill Total:  30 minutes (not including cool down); 35 minutes (including cool down)

Total Cardio Workout:  45 minutes (not including cool down); 55 minutes (with cool down)

I did the Red Light Therapy, which I haven’t done in months, followed by the Hydromassage bed.