Workout Date: Monday, February 25, 2013
Warm Up: Upper Trapezius Stretch, Calf Stretch
It has been a while since I’ve embarked on a full body workout. On certain exercises, like the Chest Press and the bicep machine (no bar), I noticed that my endurance had decreased in the amount of weight I can handle. I think I will have to rebuild that and will get back to normal once I’m fully at one hundred percent. I was just happy to be able to do a full one after about two weeks or so without being able to.
Machine Used-Chest Press: I did 1@55 and 2@70. I will work on building back up to the eighty five pound weights on a gradual basis.
Machine Used- Lat Pulldown (fixed): I did 1@70 and 2@85.
Machine Used-Rear Deltoid: I did 1@50, 1@55, and 1@60.
Biceps (no bar): I did 1@30, 1@35, and 1@40. It’s been a while since I have been on the machines. I had mainly been doing free weights, but that area was occupied. I found on the no bar, it was a major struggle to attempt 45, and I could no longer do even a ½ set at the fifty pounds. I will have to work my way back up.
Machine Used-Arm Press: I did 1@100, 1@110, and 1@130.
I opted to use two machines: Rotary Calf and the Hip AD-ductor.
Rotary Calf: I did 1@90, 1@110, and 1@130.
Hip Adductor: I did 1@115, 1@130, and 1@150. The 150 was kicking my butt a little bit this time; I guess I have to get back used to this machine.
Ab Crunch (levers): I did 1@60, 2@70, and 1@80.
I could definitely feel the burn on the last set of 70 and the set of 80. I felt the effects once my adrenalin wore off.
Torso Rotation: The machine was occupied so I skipped it for this time.
Ab Coaster: 3 sets of 20 with 40lbs. resistance.
1st set: Around The World (L2): 16 minutes + 3 minutes cool down= 19 minutes
2nd set: Hill (L2): 16 minutes + 3 minutes cool down= 19 minutes
Total Elliptical Workout: 32 minutes (not including cool down); 38 minutes (with cool down)
I increased my time on the Elliptical by one minute. Previously, I was at 31 minutes.
Treadmill: I decided to do three different settings for treadmill.
1st I started with Fat Burn, but the treadmill was doing a poor job at properly reading my heart rate, so after about five minutes or so @ 3.2 mph, I decided to hit the cool down button. With the 3 minutes for cool down, total is eight minutes.
2nd was the Fit Test. I hadn’t done the Fit Test since back in August. I scored below average the first time. I figured I would give it another go this time. The Fit Test was for 5 minutes; I set my speed at 3.0 mph. I was tested on a 5.0 incline at that speed. This time, it came back Average, so it is definitely an improvement. The Fit Test had no cool down time.
3rd was just putting it on Random at 3.2mph for about 8 minutes. With three minutes for cool down, my total was brought to 11 minutes.
Total Treadmill Workout: 18 minutes (without cool down); 24 minutes (with cool down)
Total Cardio: 50 minutes (without cool down); 55 minutes (with cool down)
I really enjoyed my time on the Hydromassage Bed. I did start feeling a bit more energetic, so I know I’m on the right track as far as feeling better. We will see what happens.