Monday, December 24, 2012

Fit On Tracker: Progress Report 42


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.

Chest:
Machine Used-Chest Press:  I ended up doing 2@55 and 1@70. 

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

Shoulders:
Machine Used-Rear Deltoid:  I did 1@45 and 2@50.

Biceps:
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. 

Triceps:
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.

Abdominals:
Ab Crunch (levers):  I did 1@50, 1@60, and 2@70.

Lower Back Extension:  I did 1@90, 1@110, and 1@130

Additional Machines:
Ab Coaster: 3 sets (20 reps) with 45lbs. Resistance.

Torso Rotation: I did 4@90, 2@110.

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

Elliptical:
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.

Treadmill:
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.

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