Workout Date: Monday, January 14, 2013
Warm Up: Leg Lunges, Trap Stretch
Machine Used-Chest Press: I did 1@55 and2@70. I am experimenting to see if I can handle two reps of the seventy pounds. So far, so good.
Machine Used- Lat Pulldown (fixed): I did 2@70 and 1@85. I am slowly attempting to phase out the fifty five pound weights.
Machine Used-Rear Deltoid: I did 1@45, 1@50, and 1@55. The fifty five pound introduction looks to be going well thus far.
Biceps (free weights): Since the bicep machines were occupied, I tried my hand with the free weights. On the first set, I used two 12.5 pound dumbbells. On the second set, I used two 15 pound dumbbells. On the third set, I used one 20 pound long bar.
Machine Used-Arm Press: I did 1@95, 1@110, and 1@130.
I opted to use two machines: Rotary Calf (Calf Extension) and the Hip AD-ductor.
Rotary Calf: I did 1@90 and 2@110.
Hip Adductor: I gradually increased from 110 to 115 on the first set, but kept the one set @130 and one set @150 the same.
Ab Crunch (levers): I wanted to do this on the upright or recline, but both machines were being used. I did 1@50, 1@60 and 2@70.
Torso Rotation: I did 4@95 and 2@110.
Ab Coaster: 3 sets of 20 with 25lbs. resistance. The 10 pound weights were being used, so I wasn’t able to add as much weight as I wanted.
Elliptical: I did Around the World on Level 2 for 18 minutes. Adding the 3 minutes for cool down, it totaled 21 minutes.
Bike: I decided on Kilmanjaro (Level 2) for 16 minutes. Adding in the 3 minutes for cool down, it brings the total to 19 minutes.
Treadmill: I did Fat Burn (TR=119; max 132) Level 1 for 16 minutes. I did it a 3.2 mph. With the 5 minutes for cool down, total was 21 minutes.
Total Cardio Workout: 50 minutes (not including cool down); 61 minutes (with cool down)