Friday, December 7, 2012

Fit On Tracker: Progress Report 37


soremuscles
Workout Date:  Wednesday, December 3rd, 2012
Time: 5:55-8:00pm
Warm Up: Leg Raises
Target Areas:
Chest:
Machine Used-Chest Press:  I did 2@55 and 1@70.
Back:
Machine Used- Pulldown (knob adjustment):  I did 1@55, 1@70, and 1@85. 
Shoulders:
Machine Used-Rear Deltoid:   I did 1@45 and 2@50.  The longer handles are working a little better for me than the shorter handles.
Biceps:
Biceps (no bar): I did 1@45, 1@50, and 1@60.  There’s a bit too much strain for me to handle on the no bar.  I will keep the heaviest rep at 60 for now.
Triceps:
Machine Used-Arm Press: I did 1@90, 1@110, and 1@130.  I will experiment with the 90lb phase out within a week.
Legs:
I used two machines: Leg Extension and Hip Abductor
Leg Extension:  I did 1@40 and 2@50.
Hip Abductor:  I did 1@110, 1@130, and 1@150.  I also did 1@170.  I initially had planned to start phasing out the 110, but being a creature of habit, I forgot I had wanted to make the adjustment.  I will remind myself for next time.
Abdominals:
Ab Crunch (upright):  I did 1@50, 1@60, 1@70 and 1@80.
Additional Machines:
Torso Rotation:  I did 4@90 and 2@110.  Not quite sure if I’m ready to do all of them at 110.  I’m just feeling it out to see what happens.
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: Kilmanjaro (L1)—10 minutes + 3 for cool down= 13 minutes
2nd one: Personal Trainer (L 1-Aerobics)—5 minutes + 2 for cool down=   7 minutes
Total on elliptical: 15 minutes (no cool down); 20 minutes (inc. cool down)
Treadmill:  I did Hill Level 2 for 35 minutes.  I did interval between 3.0 and 3.6 mph.  With the five minutes for cool down, it totaled 40 minutes.
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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