Workout Date: Saturday, December 1st, 2012
Time: 4:45-7:10 pm
Warm Up: Stocking
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.
Machine Used-Fixed Pulldown: I did 1@55, 1@70, and 1@85.
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 (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.
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.
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.
Ab Crunch (levers): I did 1@50, 1@60, 1@70 and 1@80.
Torso Rotation: The torso machine was occupied so I skipped it for today.
Ab Coaster: 3 sets of 20 with 40lbs. resistance.
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.