Fit On Tracker: Progress Report 47

Workout Date:  Thursday, January 10, 2013

Time: 5:35pm-7:258pm

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.

Chest:

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.

Back:

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

Shoulders:

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:

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. 

Triceps:

Machine Used-Arm Press: I did 1@95, 1@110, and 1@130.  

Abdominals:

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.

Additional Machines:

Torso Rotation:  I did 4@95 and 2@110. 

Ab Coaster: 3 sets of 20 with 40lbs. resistance.  

Cardio/Cool Down:

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)