Monday, December 3, 2012

Fit On Tracker: Progress Report 35




Workout Date:  Saturday, December 1st, 2012
Time: 4:45-7:10 pm

Warm Up: Stocking

Target Areas:

Chest:
Machine Used-Chest Press:  I wanted to experiment how comfortable I would be in doing 1@70.  In addition to that, I did 1@40 and 1@55.  I am going to attempt the 40lb. Phase out to see how it goes when doing 2@55 and 1@70 for next time.

Back:
Machine Used-Fixed Pulldown:  I did 1@55, 1@70, and 1@85.

Shoulders:
Machine Used-Rear Deltoid:   I attempted a 40lb. Phase out.  I did 1@45 and 2@50.  I’m trying to figure out which handles should I grip to better handle the machine.  Both feel awkward but the long handles feel the least awkward.  I may try just the long handles for the next go round. 

Biceps:
Biceps (no bar): I did 1@40, 1@50, and 1@65.  I am feeling strain on the last six counts of the 65lb.  On this machine, it has the knob.  I may play around to see if I can phase out the 40lb. 

Triceps:
Machine Used-Arm Press: I did 1@90, 1@110, and 1@130.  I can do the 90 pound with considerable comfort.  I’m visiting whether I should just start doing 2@110 or just increase the 90 pound slightly via knob. 

Legs:
I used two machines: Rotary Calf (Extension) and Hip Abductor

Rotary Calf (Extension):  I did 2@90, and 1@110. I also did an experimental set @130, which went fairly well.  I may attempt to incorporate this next time.

Hip Abductor:  I did 1@110, 1@130, and 1@150.  I also began to experiment doing 1@170 which went fairly well.

Abdominals:
Ab Crunch (levers):  I did 1@50, 1@60, 1@70 and 1@80.

Additional Machines:
Torso Rotation:  The torso machine was occupied so I skipped it for today.

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

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

1st one: Cardio (THR:150, max= 167)—10 minutes + 3 for cool down= 13 minutes
2nd one: Cascade (Level 1)—12 minutes + 3 for cool down=          15 minutes

Total on elliptical: 22 minutes (no cool down); 28 minutes (inc. cool down)

I have increased my time on the Elliptical by 1 minute from my previous time of 21 minutes.

Bike:  I decided to do the Kilmanjaro but this time on Level 2.  I did 14 minutes.  With 3 minutes for cool down, it totaled 17 minutes.

Treadmill:  I did Random Level 1 for 14 minutes.  Normally, I would interval it but I was feeling a little worn from the Bike workout.  I also didn’t incorporate the jog technique this time around but will probably do it for next time.

Treadmill Total:  14 minutes (not including cool down); 17 minutes (including cool down)

Total Cardio Workout:  50 minutes (not including cool down); 62 minutes (with cool down)

I indulged in the Hydromassage bed afterwards.  

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