Monday, March 11, 2013

Fit On Tracker: Progress Report 62



Workout Date:  Saturday, March 9, 2013
Time: 4:05pm-6:15pm

Warm Up: Full body stretches, Wrist Stretch

Wow, I actually got off close to my scheduled time today.  Usually, I’m not able to start my workout until almost 4:30.

Target Areas:

Chest:
Machine Used-Chest Press:  I did 1@55 and 2@70.  I was feeling my way towards the eighty five, but didn’t have much progress.  I’ll wait a little while longer.

Back:
Machine Used- Lat Pulldown (fixed):  I did 1@70 and 2@85.

Side Note: Lately the free weight one has been occupied but I will attempt to gravitate back towards there in the future. 

Shoulders:
Machine Used-Rear Deltoid:   I did 1@50, 1@55, and 1@60.  I’m not sure whether it’s quite time for the 65, but I may possibly try phasing out the 50 pounds.

In addition, based on an exercise I saw demonstrated on Tuesday, I decided to give this a try.  It’s like a shoulder shrug, I think.  I can’t think of the proper name but that is what the motion is like.  I used the 10 pound dumbbells and did 3 sets of 12.  This one has a bit of sneak burn because I did feel it after I worked out—like a neck/shoulder combo.

Hold on…wait—I found the name of the exercise.  It is called the “Dumbbell Shoulder Shrug” and it is designed to work the Trapezius.

I did notice that although I did my shrug straight up and down, the guys who were doing it in the gym kept rolling the shoulders back and forth.  I was doing my research, and all places pretty much say the same thing:


Biceps:
Biceps (free weights):   I did 1 set on 10 pound dumbbells; 1 set on 12.5 pound dumbbells and 1 set on 20 pound longbar.

Triceps:
Machine Used-Arm Press: I did 2@110 and 1@130.  The phase out went well.  I will stick with this setting for the time being.

Legs:
I opted to use two machines:  Leg Curl and the Hip AD-ductor.

Leg Curl (different machine): I did 2@85, and 1@100.  The 70 pound phase out is going well at the moment. 

Hip Adductor:  I did 1@115, 1@130, and 1@150.  I’m going to give it another week before doing a full phase out of the 115.

Abdominals:
Ab Crunch (upright):   I did 1@60, 2@70, and 1@80. 

Additional Machines:
Torso Rotation:  I did 2@95, 2@100, and 2@110.

Ab Coaster: 3 sets of 20 with 30lbs. resistance.  

Cardio/Cool Down:
Elliptical:
I have wondered for a while what the Fit Test setting on the Elliptical was for.  I decided to give it a try on Level 2.  After the 5 minute workout, testing my heart rate, which got up to about 163 while keeping my speed between 5.0-6.0 mph, it was concluded that the heart rate was too fast and in the future, I would need to retake the test…lol; I decided to pass on the retake and go on to Interval.
  
2nd  set: Interval (L2): 12 minutes + 3 minutes cool down= 15 minutes

3rd set (after Strength Training): Around the World (L2): 17 minutes + 3 minutes cool down= 20 minutes

Total Elliptical Workout:  34 minutes (not including cool down); 35 minutes (with cool down); Fit Test didn’t include a cool down.

I increased my time on the Elliptical by one minute.  Previously, I was at 33 minutes.

I do want to put in a special note for the Elliptical.  On my 3rd  workout, I did a variation by going forward for two minutes on the machine and then going backwards on the machine for one minute.  I noticed that my legs got an interesting shock with the variation.

Treadmill:  I decided to give the HIIT another try.  I am going to put the before chart that I was going by, followed by how I adjusted (which I just subtracted 1.0 mph from the original)

Original:

Minutes
Speed
Incline
0-3:00
3.0
1
3-3:30
3.5
2
3:30-4
3.5
4
4-4:30
3.5
6
4:30-5
3.5
7
5-6
5.0
1
6-7
4.0
1
7-7:30
4.5
2
7:30-8
4.5
4
8-8:30
4.5
6
8:30-9
4.5
7
9-10
3.5
1
10-11
6.0
1
11-12
3.5
1
12-12:30
5.0
2
12:30-13
5.0
4
13-13:30
5.0
6
13:30-14
5.0
7
14-16
3.5
1
16-17
6.0
1
17-20
3.0
1
Adjusted:

Minutes
Speed
Incline
0-3:00
2.0
1
3-3:30
2.5
2
3:30-4
2.5
4
4-4:30
2.5
6
4:30-5
2.5
7
5-6
4.0
1
6-7
3.0
1
7-7:30
3.5
2
7:30-8
3.5
4
8-8:30
3.5
6
8:30-9
3.5
7
9-10
2.5
1
10-11
5.0
1
11-12
2.5
1
12-12:30
4.0
2
12:30-13
4.0
4
13-13:30
4.0
6
13:30-14
4.0
7
14-16
2.5
1
16-17
5.0
1
17-20
2.0
1
So how did the adjustment pan out?

Well, I feel like I adjusted a bit too low at the beginning because I know I can handle 2.0-2.5 just fine.  4.0 speed isn’t really comfortable to me at all, but I plundered my way through it.

On the moments where it called for 5.0 mph, I am not going to even front with you.  I am not there yet, but I did do 4.0 for 30 seconds and 4.2 for thirty seconds to try and compensate.

Total Treadmill Workout: 20 minutes (without cool down); 25 minutes (with cool down)

I did see another variation that’s a little more flexible/make shift.  I will check out that one, too, just to see if I need to make any further adjustments.

Total Cardio: 54 minutes (without cool down); 60 minutes (with cool down)

The Hydromassage bed was a blessing.

My legs, definitely cursing me out.  I’ll get the hang of it one day.

Peace.


1 comment:

Reggie said...

This serves as yet another reminder that I only worked out once this past weekend.

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