Tuesday, January 22, 2013

Fit On Tracker: Progress Report 50




Workout Date:  Saturday, January 19, 2013
Time: 4:35-6:50 pm

Warm Up: Upper Trapezius Stretch, Calf Stretch

Target Areas:

Chest:
Machine Used-Fly:  I ended up doing 2@55 and 1@60. 

Back:
Machine Used-Seated Row:   I ended up doing 1@55, 1@70, and 1@85.  Not quite ready to do 55 pound phase out as originally planned.  Will revisit in about a week.

Shoulders:
Machine Used-Overhead Press (different machine):   I did 1@20, 1@30 and 1@40.    I was able to do the 40 pound but strain was significant.  Will revisit in about two weeks.

Biceps:
Bicep Curl (free weights):   For my first set, I used two 12.5 pound dumbbells.    For the second set, I used two 15lb dumbbells.  For the last set, I used the 30 pound long bar.

Triceps:
Machine Used-Arm Extension: I did 2@50/1@65

Legs:
I opted to do two exercises: the Leg Curl and the Hip Abductor.

Hip Abductor:  I did 2@130 and 1@150.  

Leg Curl (different machine):  I did 1@55, 1@70, and 1@85.   

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

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

Additional Machines:
Torso Rotation:  I did 4@95, 2@110.

Ab Coaster: 3 sets (20 reps) with 30lbs. 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-Foothills (L2): 13 minutes + 3 cool down= 16 minutes

Elliptical Total:  28 minutes (without cool down); 34 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 27 minutes.

Treadmill:
Random (L1: 3.2 mph): 22 minutes + 5 cool down= 27 minutes

Total Cardio (including cool down):  61 minutes; 50 without cool down.

I was able to take some time out to enjoy the Hydromassage bed.  J  I was feeling a bit of ache, but since it wasn’t too crowded, I was able to be on there for 20 minutes instead of just 10 minutes.

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