Workout Date: Saturday, February 2, 2013
Time: 4:20 pm-6:40 pm
Warm Up: Wrist Stretch, Leg Raises
Machine Used-Fly: I ended up doing 1@55 and 2@60. Holding steady with this setting for right now.
Machine Used-Seated Row: I ended up doing 2@70, and 1@85. I am experimenting with taking out the 55 pound weight to see how things go.
Machine Used-Overhead Press (20 pound increments): I did 2@30 and 1@35. I am experimenting with the 25 lb phase out.
Bicep Curl (free weights): For my first set, I used two 15 pound dumbbells. For the second set, I used two 17.5lb dumbbells. For the last set, I used the 30 pound long bar. The 17.5 lb dumbbells are giving quite a bit of resistance.
Machine Used-Arm Extension: I did 2@50/1@65.
I opted to do two exercises: the Rotary Calf and the Hip Abductor.
Hip Abductor: I did 1@130 and 1@150. I am introducing the 170 pound to the mix as well.
Rotary Calf: I did 1@90, 1@110, and experimented with 1@130.
Ab Crunch (levers): I did 2@60, 1@70, and 1@80. The eighty pound seems to be going all right. I was originally going to do the upright, but the upright was being used. I am also seeing how the 30 pound phase out is going.
Lower Back Extension: I did 1@90, 1@110, and 1@130.
Torso Rotation: I am playing around with phasing out the 95 pound. So I decided to try 4@100 and 2@110. It was a bit challenging. Maybe I’ll do 2@95, 2@100, and 2@110 for next time.
Ab Coaster: 3 sets (20 reps) with 30lbs. Resistance.
I did the following breakdown for cardio:
1st set-Random (L2): 15 minutes + 3 cool down= 18 minutes
2nd set-Around the World (L2): 15 minutes + 3 cool down= 18 minutes
Elliptical Total: 30 minutes (without cool down); 36 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 29 minutes.
Thirty minute goal on Elliptical has been reached. I’m very happy with this.
Quick Start(incline intervals--.5 and .1/ speed 3.2-3.4): 20 minutes + 5 cool down= 25 minutes
Total Cardio (including cool down): 50 minutes; 61 without cool down.
It was great to indulge in the Hydromassage bed.