Thursday, February 21, 2013

Fit On Tracker: Progress Report 57




Workout Date:  Friday, February 15, 2013
Time: 6:30pm-8:25 pm

Warm Up: Upper Trap Stretch

Target Areas: Upper Body, Abs, Cardio

I’m still feeling a bit worn.  This weird combo of cold and flu doesn’t seem to want to let up, so I did another partial, this time focusing on the upper body, abs, and cardio. 

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

Back:
Machine Used-Seated Row:   I ended up doing 2@70, and 1@85.  The 55 pound take out is going well.

Shoulders:
Machine Used-Overhead Press (20 pound increments):   I did 2@30 and 1@35.    The 25lb phase out is still going well.

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:
Since I had to wait forever for the torso rotation machine and the abdominal machine, I decided to kill some time on the glute machine.

Glute:  I repeated doing 4 sets—2 sets @10 and 2 sets @ 50.  The reintroduce is still a bit tricky, but I will make my final decision in about a week.

Abdominals:
Ab Crunch (upright):  I did 2@60, 1@70, and 1@80.  I was feeling a bit challenged on the 70 and 80 pound weights, but I’m still going to try and do them.

Additional Machines:
Torso Rotation:  2@95, 2@100, and 2@110.  I will reattempt the 95 pound phase out in about one week, just to see how it goes.

Ab Coaster: 3 sets (20 reps) with 30lbs. Resistance. 

Cardio/Cool Down:
I did the following breakdown for cardio:

Elliptical:
Kilmanjaro (L2): 16 minutes + 3 minutes (cool down)= 19 minutes

Bike:
Around the World (L2): 20 minutes + 5 minutes (cool down)= 25 minutes

Treadmill:
Fat Burn(Target Rate= 120; max 136): I did have my speed at about 3.4mph but because of my heart rate, the machine adjusted the speed, at times, down to 3.0. 

Treadmill: 14 minutes + 3 minutes (cool down)= 17 minutes

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

I am still not sure whether to do full workout status or not.  Not too long after completing my workout, medication my doctor had put me on caused some side effects which have been interfering with my immune system.  I’m just going to take it day by day and see what happens.

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