Workout Date: Wednesday, November 28, 2012
Time: 5:35-7:55 pm
Warm Up: Leg Stretches
Machine Used-Fly: I ended up doing 2@50 and 1@60.
Machine Used-Seated Row: I reincorporated the 85lb. Weights. I ended up doing 1@55, 1@70, and 1@85.
Machine Used-Overhead Press (20lb. increments): I did 1@25, 1@30, and 1@35.
Bicep Curl (no bar): I did 1@40, 1@50, and 1@65.
Machine Used-Arm Extension: I was able to do 1@40/1@50/1@65.
I opted to do two exercises: the Leg Curl and the Hip Adductor.
Hip Adductor: I did 1@110, 1@130 and 1@150.
Leg Curl: I did 1@50 and 2@70.
Ab Crunch (upright): I did 1@50, 1@60, 1@70, and 1@80.
Lower Back Extension: I did 1@70, 1@90, and 1@110. I experimented with 1@130 and it went fairly well, so I may start phasing out the 70 lbs.
Torso Rotation: I did 4@90 and 2@110.
Ab Coaster: 3 sets (20 reps) with 40lbs. Resistance.
I did the following breakdown for cardio:
1st set-Cardio (TR=150; max HR=163): 10 minutes + 3 cool down= 13 minutes
2nd set-Quick Start (Level One): 10 minutes + 3 cool down= 13 minutes
Elliptical Total: 20 minutes (without cool down); 26 minutes with.
I did the Elliptical before the full body training.
I decided to challenge myself by doing the Around the World setting on Level 2. I set it for 20 minutes. With the 5 minute cool down, I was on there for 25 minutes.
I decided to challenge myself in 2 ways. The first way was in doing a setting on Level 2. The second way involved a method I read about online. It is about incorporating running into a workout if you are someone who isn’t used to doing a lot of running.
I put the Hill setting on Level 2. I know that around 3.4mph and up (for me), it starts feeling less like a brisk walk and closer to where it’s running. I started off at 3.2 mph for two minutes, then placed it at 3.4 for one minute where I was running. I repeated this until the last minute, where I increased the speed to 3.6 and did a run before starting the cool down.
Total Treadmill: 10 minutes + 3 minutes cool down= 13 minutes
Total Cardio (including cool down): 64 minutes; 50 without cool down.
I didn’t realize I had increased my cardio by 5 minutes until afterwards. Originally, I was going to break it down into 15 minute intervals, but I ended up doing 5 more minutes than anticipated on the Elliptical and the Bike.