Fit On Tracker: Progress Report 56

Workout Date:  Monday, February 11, 2013

Time: 5:45pm-7:55 pm

Warm Up: Leg Raises

Target Areas: Lower Body, Abs, Cardio

Since I’m still trying to recover from being sick, I decided to just focus on the lower body, abs, and cardio to see how I fare.  If I’m still feeling too tired, then I’ll do another partial for next setting.  If it seems like I’m back to normal, I will do a full one.

Also, I did experiment with how my body would like doing 15 for reps as opposed to 12, since I wouldn’t be doing my upper body.  I am not sure if it was such a good idea since I’m still a bit ill, but I will play around with it again once I am fully recovered on my partial workouts.

Legs:

I opted to do four exercises: the Leg Curl, the Leg Extension, Hip Abductor, and the Glute.

Leg Curl (machine closest to free weights): I did 1@55, 1@70, and 1@85.

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

Hip Abductor:  I did 1@130, 1@150, and 1@170.

Glute:  The reason why I ended up even being on this machine is because I was waiting on the Torso Rotation and the Abdominal (lever) machine, which were both being occupied by multiple people.  Normally, I would opt to skip or just go on another abdominal machine, but since I wasn’t doing upper body today, I didn’t want to do any skipping.

I played around with doing 4 sets—2 sets @10, which I seemed to do fairly easily and 2 sets @ 50, which had me feel a bit of strain.  I may reintroduce it back into my workout routine, but it just may take me a moment to get used to the machine.

Abdominals:

Ab Crunch (levers):  I did 2@60, 1@70, and 1@80.  The seventy and eighty pound were testing me today; I do know it was mainly because of not feeling as well, plus trying to test myself with doing 15 reps instead of 12 reps.

Lower Back Extension:  I did 1@100, 1@110, and 1@130.  I’m trying to phase out the ninety pound weights and it seems to be going well so far.

Additional Machines:

Torso Rotation:  2@95, 2@100, and 2@110.  I will reattempt the 95 pound phase out in about two weeks.  I think before I was trying to do it too soon.

Ab Coaster: 3 sets (20 reps) with 40lbs. Resistance. 

Cardio/Cool Down:

I did the following breakdown for cardio:

Elliptical:

1^st set-Around the World(L2): 17 minutes + 3 cool down= 20 minutes

2^nd set-Hill (L2): 14 minutes + 3 cool down= 17 minutes

Elliptical Total:  31 minutes (without cool down); 37 minutes with. 

I did the 1^st set of the Elliptical before my lower body workout and the 2^nd set afterwards.  I increased my overall time on the Elliptical by 1 minute.  Previously, I was at 30 minutes.

Treadmill:

Random(L2): 19 minutes + 5 cool down= 24 minutes

Since I was feeling a bit weary, I kept my speed at about 3.0 as opposed to 3.4 or 3.6.  The additional reps really told the story.

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

Since it was overly crowded, I decided not to wait on the Hydromassage bed.  I found myself feeling a bit worn, so I’m not quite ready to get back to full workout status yet.