Friday, February 1, 2013

Fit On Tracker: Progress Report 53


dumbbells
Workout Date: Thursday, January 31, 2013
Time: 5:45pm-7:55pm
Warm Up: Standing Hamstring Stretch, Wrist Stretch
Target Areas:
Chest:
Machine Used-Chest Press: I did 1@55, 1@70, and 1@85. I am attempting to bring in the 85 pound to see how I will adjust to it. I do hope, at some point, even if the 85 pound phase in doesn’t stick to wean out the 55 pounds.
Back:
Machine Used- Lat Pulldown (fixed): I did 1@70 and 2@85. I am not quite ready to introduce any new weights due to the resistance I’m still feeling on the 85. However, I’ve gotten used to the 70 so I did opt to decrease the number of sets.
Shoulders:
Machine Used-Rear Deltoid: I did 1@50, 1@55, and 1@60. I think I will be able to phase out the 45 pound weights. I am placing the 60 in as an experiment. If the experiment doesn’t take, I will opt to do 2@50 and 1@55 or 1@50, 2@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 two 17.5 pound dumbbells. The strain I feel on the 15 pound is less. I definitely feel the burn using the 17.5 dumbbells.
This month, I did use free weights for my curls more than I did the machines. It is definitely a good measuring stick as to what weights I can actually handle as opposed to just using the bicep curl machines only.
Triceps:
Machine Used-Arm Press: I did 1@100, 1@110, and 1@130. I am leaning towards a phase out of the 95 pound weights. I will keep it on this setting to see how things fare.
Legs:
I opted to use two machines: Leg Curl and the Hip AD-ductor.
Leg Curl (different machine, near free weights): I did 1@70, 1@85, and 1@100. I wanted to phase out of the 50 pound, but the 100 weight implement may be a bit too soon. I will play around with it for next time and make adjustments accordingly.
Hip Adductor: I did 1@115, 1@130, and 1@150. The 115 is going so far, so good. I aim to get to the point where I can do the same amount of weight on this machine as I do on the abductor.
Abdominals:
Ab Crunch (levers): I did 1@60, 2@70, and 1@80.
I am going to preliminarily conclude that the 80 pound is fine on the lever and upright machines, just not to currently attempt it on the recline machine. I am also experimenting with the fifty pound phase out to see how the body adjusts.
Additional Machines:
Torso Rotation: I did 4@95 and 2@110.
Ab Coaster: 3 sets of 20 with 35lbs. resistance.
Cardio/Cool Down:
Elliptical: 
1st set: Cascade (L2): 10 minutes + 3 minutes cool down= 13 minutes
2nd set: Kilmanjaro(L2): 10 minutes + 3 minutes cool down= 13 minutes
Total Elliptical Workout: 20 minutes (not including cool down); 26 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 hadn’t done the Quick Start feature in a while, so I decided to do that. I set my incline at 1.5 and did speed of 3.6 mph for 5 minutes. Then I decreased speed to 3.4 but kept my incline the same.
Total Treadmill: 10 minutes (no cool down); 12 minutes (with cool down)
Total Cardio Workout: 50 minutes (not including cool down); 63 minutes (with cool down)

1 comment:

Reggie said...

Although I walked about eight or nine miles today, I haven't lifted weights since the summertime.

This cardio workout sounds fairly sound. My wife will vary the type of workout she does, honestly, I usually just walk.

I'm curious, how much weight have you lost since you started your exercise regimen?!? Is it okay for a man to ask that question?!?

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