Monday, December 17, 2012

Fit On Tracker: Progress Report 40


Workout Date:  Thursday, December 13, 2012 - Wednesday, December 14, 2012
Time: 10:55-12:26 am

Warm Up: Trapezius Stretch, Hand Stretches

Target Areas: (Upper, Cardio, Abs, Only)

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@20, 1@25 and 1@35.

Biceps:
Bicep Curl (free weights):  I did 3 sest with 11.5lb. Dumbbells

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

Abdominals:
Ab Crunch (recline):  I did 1@50, 2@65, and 1@80.

Lower Back Extension:  I did 1@90, 1@110, and 1@130.  70 pound phase out successful thus far.

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

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

Elliptical:
1st set-Cardio L1 (TR=147; max 152): 8 minutes + 2 cool down= 10 minutes
2nd set-Fat Burn (Level One: TR=125, max 152):  8 minutes + 2 cool down= 10 minutes

Elliptical Total:  16 minutes (without cool down); 20 minutes with. 

Bike:
I decided to Kilmanjaro on Level 2.  I set it for 17 minutesWith the 3 minute cool down, I was on there for 20 minutes.

Treadmill:
Random (L1): I varied the speed from 3.0-3.6.  I did it for 16 minutes.  With 5 minutes for cool down, it totals 21 minutes.

Total Cardio (including cool down):  61 minutes; 50 without cool down.

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