Fit On Tracker: Progress Report 59

Workout Date:  Thursday, February 28, 2013

Time: 5:45 pm-7:20 pm

Warm Up: Hip Flexor Stretch, Wrist Stretch

Target Areas:

Chest:

Machine Used-Fly:  I ended up doing 1@55 and 2@60.  Perhaps in mid-March going into April, I may see how well I do in increasing it to 65.

Back:

Machine Used-Seated Row:   I ended up doing 2@70, and 1@85.  It is still going relatively well.  The 85 is still providing a bit of burn.

Shoulders:

Machine Used-Overhead Press (20 pound increments):   I did 2@30 and 1@35.    Mid-March, going into April, I may try to incorporate 40 pounds.

Biceps:

Bicep Curl (no bar):   I did 1@30, 1@35, and 1@40.  Noticed since I had been sick, a decreased ability to handle the no bar bicep curls.  My endurance should rebuild now that I’m getting back to where I can do full workouts.

Triceps:

Machine Used-Arm Extension: I did 2@50/1@65. 

Legs:

I opted to do two exercises: the Leg Press and the Hip Abductor.

Hip Abductor:  I did 2@130 and 1@150.  I think it’s safe to start bringing the 170 back into the mix. 

Leg Press:  I did 1@90, 1@110, and 1@130.

Abdominals:

Ab Crunch (levers):  I was originally supposed to do this on the upright but it was occupied.  I did 2@60, 1@70, and 1@80. 

Lower Back Extension:  I did 1@95, 1@110, and 1@130. 

Additional Machines:

Torso Rotation:  2@95, 2@100, and 2@110. I will start examining whether to take out the 95 pound weights in the near future.

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

Cardio/Cool Down:

I did not get a chance to do a full cardio.  Normally I would do elliptical, bike, and treadmill, but I was feeling some serious aggravation in my legs that gave me a bit of pause.  At first, I thought it was just a bit of burn, but the longer I pressed on, the more my legs were trying to tell me, “I’m not beat!”

So finally, I did listen and stopped, so I’m going to report how much I did do.

Elliptical:

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

Bike(Around The World-L2): I was doing this when I started feeling a lot of discomfort around the 8 minute mark in my right leg.  I was trying to blast through it but it was only getting worse, not better, so I did stop about the 13 minute mark, including cool down.

Bike= 10 minutes + 3 minutes cool down= 13 minutes

Treadmill: Did not get to treadmill.  My goal was to do seventeen minutes, but had to stop at ten minutes on the bike.

Total Cardio (including cool down):  26 minutes; 32 without cool down.

No massage bed.  I was a bit preoccupied with what my right leg was fussing about. 

It seemed I was in the midst of a muscle spasm.  It isn’t as bad as the ones I used to get in the past, but it was annoying enough to stall progress.  Once I got to the apartment and propped my leg a little, along with taking my muscle relaxant (which I haven’t done in a while), everything subsided.

I’ll just regroup and get back to work on another day.

Peace.