Tuesday, December 4, 2012

Fit On Tracker: Progress Report 36




Workout Date:  Monday, December 3rd, 2012
Time: 7:05-9:35 pm

Warm Up: Full body stretches

Target Areas:

Chest:
Machine Used-Fly:  I ended up doing 2@50 and 1@60. 

Back:
Machine Used-Seated Row:   I ended up doing 1@55, 1@70, and 1@85.

Shoulders:
Machine Used-Overhead Press (20lb. increments):   I did 1@25 and 1@35. I forgot to do the knob readjustment after my set of 25, so ended up doing 1@40. I struggled with the last half set, so I don’t think I’m ready to introduce 40 as of yet, but it did help to know that I could do it.

Biceps:
Bicep Curl (no bar):  I did 1@45, 1@50, and 1@60.  I did decide the 60 was a bit too much, but I did increase from 40 to 45.

Triceps:
Machine Used-Arm Extension: I was able to do 1@40/1@50/1@65

Legs:
I opted to do two exercises: the Leg Press and the Hip Adductor.

Hip Adductor:  I did 1@110, 1@130 and 1@150.  I experimented with 170 and could do ½ set.

Leg Press:  I did 1@70, 1@90, and 1@110.  I experimented with 1 set at 120.  Was able to do it but with slight strain.

Abdominals:
Ab Crunch (recline):  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.  I may start phasing out the 70 starting the following week.

Additional Machines:
Torso Rotation:  I did 4@90 and 2@110.

Ab Coaster: 3 sets (20 reps) with 40lbs. Resistance.  

Cardio/Cool Down:
I did the following breakdown for cardio:

Elliptical:
1st set-Hill L1: 10 minutes + 3 cool down= 13 minutes
2nd set-Random (Level One):  5  minutes + 2 cool down= 7 minutes

Elliptical Total:  15 minutes (without cool down); 20 minutes with. 

I did the Elliptical before the full body training.

Bike:
I decided to challenge myself by doing the Around the World setting on Level 2.  I set it for 18 minutesWith the 3 minute cool down, I was on there for 21 minutes.

Treadmill:
I could sense my legs were feeling a bit worn, so I did Random on Level 2.  I alternated between 3.0 and 3.4 at intervals.  I did 17 minutes; with 5 minutes for cool down, total ended up being 22 minutes.

Total Cardio (including cool down):  63 minutes; 50 without cool down.

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