Workout Date: Saturday, January 12, 2013
Time: 4:35-6:45 pm
Warm Up: Stocking, Calf Stretch
I am feeling a bit better than I was previously, so I opted to embark on my full workout today.
Machine Used-Fly: I ended up doing 2@55 and 1@60. I started my weaning away from the fifty pound weights. So far, so good. I am going to keep the sixty pound where it is.
Machine Used-Seated Row: I ended up doing 1@55, 1@70, and 1@85. This coming week, I will try to phase out the 55 pound weight and see what happens. Or maybe even see if I can try the Low Row machine (provided it is freed up).
Machine Used-Overhead Press (20lb. increments): I did 1@25, 1@30 and 1@35. I still plan to revisit in about three weeks to determine any adjustments.
Bicep Curl (free weights): I was able to take advantage of the free weights. For my first set, I used two 10 pound dumbbells. For the second set, I used two 12.5lb dumbbells. For the last set, I used two fifteen pound dumbbells.
Machine Used-Arm Extension: I did 2@50/1@65. The forty pound phase out appears to be going okay. I will see what happens.
I opted to do two exercises: the Leg Press and the Hip Abductor.
Hip Abductor: I did 2@130 and 1@150.
Leg Press: I did 1@70, 1@90, and 1@110.
Ab Crunch (upright): I did 1@50, 2@60, and 1@70.
Lower Back Extension: I did 1@90, 1@110, and 1@130.
Torso Rotation: The machine was occupied. I was hoping the guy would get off right away, but no such luck. I guess I have to get it in for next time.
Ab Coaster: 3 sets (20 reps) with 35lbs. Resistance.
I did the following breakdown for cardio:
1st set-Hill (L2): 15 minutes + 3 cool down= 18 minutes
2nd set-Cascade (L1): 12 minutes + 3 cool down= 15 minutes
Elliptical Total: 27 minutes (without cool down); 33 minutes with.
I did the 1st set of the Elliptical before the full body training and the last set after it. I increased my overall time on the Elliptical by 1 minute. Previously, I was at 26 minutes.
1st set: Fat Burn (L1: TR=120, max 134): 14 minutes + 3 cool down= 17 minutes. I had the speed originally set to 3.4 but the machine adjusted it down to 3.3 for the target purposes.
2nd set: Random (L1: 3.2 mph): 9 minutes + 3 cool down= 12 minutes
Total Treadmill: 23 minutes (no cool down); 29 minutes with.
Total Cardio (including cool down): 62 minutes; 50 without cool down.
I was able to take some time out to enjoy the Hydromassage bed. J