Workout Date: Thursday, January 10, 2013
Warm Up: Trapezius Stretch
Target Areas: (Upper Body Only, Abs, Cardio)
I was feeling pretty under the weather. I made a promise to the Sweetie that I wouldn’t go too hard with my exercise. My overall energy was a bit off. I opted to just focus on my upper body, abs, and cardio. Then for next time, I could opt to just do lower body or full workout, depending on how I would end up feeling.
Machine Used-Chest Press: I did 2@55 and 1@70. It did feel a bit challenging today, but I do think it was because of my not feeling that well. I will re-examine in another week.
Machine Used- Lat Pulldown (fixed): I did 1@55, 1@70, and 1@85.
Machine Used-Rear Deltoid: I did 1@45 and 2@50. When I’m feeling a bit better, I may attempt to introduce the 55 pound weights. The Low Row was occupied, so I haven’t branched out to try it as of yet.
Biceps (no bar): I did 1@45, 1@50, and 1@55. The 55 is still quite the struggle. I did take the sixty pound out of the equation for the time being.
Machine Used-Arm Press: I did 1@95, 1@110, and 1@130.
Ab Crunch (levers): I wanted to do this on the upright, but the upright was being used. I did 1@50, 2@60 and 1@70.
Torso Rotation: I did 4@95 and 2@110.
Ab Coaster: 3 sets of 20 with 40lbs. resistance.
Elliptical: I did Around the World on Level 2 for 16 minutes. Adding the 3 minutes for cool down, it totaled 19 minutes.
Bike: I decided on Kilmanjaro (Level 2) for 20 minutes. Adding in the 5 minutes for cool down, it brings the total to 25 minutes.
Treadmill: I did Random Level 1 for 14 minutes. I did interval between 3.2 and 3.4 mph. With the 3 minutes for cool down, total was 17 minutes.
Total Cardio Workout: 50 minutes (not including cool down); 61 minutes (with cool down)