Thursday, December 13, 2012

Fit On Tracker: Progress Report 39




Workout Date:  Tuesday, December 11th-Wednesday, December 12th,2012
Time: 11:00pm-1:00am

Warm Up: Wrist Stretch, Upper Trapezius Stretch

Target Areas:

Chest:
Machine Used-Chest Press:  I did 2@55 and 1@70.

Back:
Machine Used- Lat Pulldown (free weights):  I did 1@55, 1@70, and 1@85.

Shoulders:
Machine Used-Rear Deltoid:   I did 1@45 and 2@50.  I think I will stick with the longer handles. 

Biceps:
Biceps (bar): I did 1@45, 1@50, and 1@60. 

Triceps:
Machine Used-Arm Press: I did 1@95, 1@110, and 1@130.  The 90 lb. Phase out went all right.

Legs:
I used two machines: Leg Press and Hip Abductor

Leg Extension:  I did 1@70, 1@90, and 1@110.

Hip Abductor:  I did 2@130 and 1@150

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. 

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: Personal Trainer (L 1-Aerobics)—8 minutes + 2 for cool down=   10 minutes
2nd one: Fat Burn (L1: TR=125; max 147)—8 minutes + 2 for cool down= 10 minutes

Total on elliptical: 16 minutes (no cool down); 20 minutes (inc. cool down)

Treadmill:  I did Hill Level 2 for 34 minutes.  I did interval between 3.1 and 3.4 mph.  My legs were feeling a little tired, so I didn’t press on with 3.6 mph.  With the five minutes for cool down, it totaled 39 minutes.

Total Cardio Workout:  50 minutes (not including cool down); 59 minutes (with cool down)

I left soon afterwards.

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