Tuesday, January 22, 2013

Fit On Tracker: Progress Report 51


leaving from gym...shortly before 7am



Workout Date:  Monday, January 21, 2013
Time: 4:40-6:50am (no typo)

Warm Up: Quadriceps Stretch

Target Areas:

Chest:
Machine Used-Chest Press:  I did 1@55 and2@70

Back:
Machine Used- Lat Pulldown (near free weights):  I did 2@70 and 1@85. Phase out still going well.

Shoulders:
Machine Used-Rear Deltoid:   I did 1@45, 1@50, and 1@55

Biceps:
Biceps (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 30 pound long bar.

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

Legs:
I opted to use two machines:  Leg Extension and the Hip AD-ductor.

Leg Extension:  I did 1@45, 1@50, and 1@55.

Hip Adductor:  I did 1@115, 1@130, and 1@150.

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, 1@70, and 1@80.

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

Ab Coaster: 3 sets of 20 with 30lbs. resistance.  

Cardio/Cool Down:
Elliptical:  
1st set: Cardio (L1: Target Rate-147; max 148): 9 minutes + 2 minutes cool down= 11 minutes
2nd set: Hill (L2): 6 minutes + 2 minutes cool down= 8 minutes

Total Elliptical Workout:  15 minutes (not including cool down); 19 minutes (with cool down)


Bike: I decided on Around The World (Level 2) for 20 minutes.  Adding in the 5 minutes for cool down, it brings the total to 25 minutes.

Treadmill:  I did Random Level 1 for 15 minutes.  I did it a 3.2 mph.  With the 3 minutes for cool down, total was 18 minutes.

Total Cardio Workout:  50 minutes (not including cool down); 62 minutes (with cool down)

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