Wednesday, January 16, 2013

Fit On Tracker: Progress Report 49


Workout Date:  Monday, January 14, 2013
Time: 5:50pm-7:55pm

Warm Up: Leg Lunges, Trap Stretch

Target Areas:

Chest:
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.

Back:
Machine Used- Lat Pulldown (fixed):  I did 2@70 and 1@85. I am slowly attempting to phase out the fifty five pound weights.

Shoulders:
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:
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.

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

Legs:
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.

Abdominals:
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.

Additional Machines:
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.

Cardio/Cool Down:
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)

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