Monday, January 14, 2013

Fit On Tracker: Progress Report 48



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.

Target Areas:

Chest:
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.

Back:
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).

Shoulders:
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.

Biceps:
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.

Triceps:
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.

Legs:
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.   

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

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

Additional Machines:
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. 

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

Elliptical:
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.

Treadmill:
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

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