Workout Date: Friday, December 21, 2012
Time: 9:00-10:58 pm
Warm Up: Trapezius Stretch, Hand Stretches
Target Areas: (Upper, Cardio, Abs, Only)
Yes, I know that according to the Mayans, it is supposed to be the end of the world. I wanted to squeeze in a workout before I left. I originally was going to do my full workout on Thursday, but I ended up oversleeping my alarm clock entirely. So my plan is to do a ½ workout today and the other part—highly optimistically (Saturday), high probability (Sunday), or if I encounter some sort of hiccup (Monday). Wish me luck.
Machine Used-Chest Press: I ended up doing 2@55 and 1@70.
Machine Used-Lat Pulldown (near free weights): I ended up doing 1@55, 1@70, and 1@85.
Machine Used-Rear Deltoid: I did 1@45 and 2@50.
Bicep Curl (bar): I did 1@40, 1@50, and 1@65. I have to remind myself that the machine with the bar has different weight increments than the machine with no bar.
Machine Used-Arm Press: I was able to do 1@90/1@110/1@130. I keep going back and forth between the phase out of the 90, although I think starting it at 95 won’t be too bad. So I think I will stick to that and see how it goes.
Ab Crunch (levers): I did 1@50, 1@60, and 2@70.
Lower Back Extension: I did 1@90, 1@110, and 1@130.
Ab Coaster: 3 sets (20 reps) with 45lbs. Resistance.
Torso Rotation: I did 4@90, 2@110.
I did the following breakdown for cardio:
1st set-Around the World L1: 10 minutes + 3 cool down= 13 minutes
2nd set-Cardio (Level 1: TR=147, max 163): 14 minutes + 3 cool down= 17 minutes
Elliptical Total: 24 minutes (without cool down); 30 minutes with. I increased my overall Elliptical time by 1 minute. My formal maximum time was 23 minutes.
Fat Burn (L1: TR=124, max=131 @3.3 mph): 13 minutes + 3 cool down= 16 minutes
Random (L1): I kept it on 3.2. I was tempted to Interval it, but I had a sense that my legs were feeling a little worn. I did 13 minutes + 3 cool down= 16 minutes.
Total Treadmill: 26 minutes (no cool down); 32 minutes (with cool down)
Total Cardio (including cool down): 62 minutes; 50 without cool down.