Wednesday, March 20, 2013

Fit On Tracker: Progress Report 63




Workout Date:  Sunday, March 17, 2013
Time: 4:10 pm-6:30 pm

Warm Up: Quadriceps stretch, Full body stretch

Last week was a tough week to get anything done.  Tuesday, I was still in a bit of ache from my last workout.  Thursday, my testing levels were a bit sketchy, and since exercising brings them down even further, it was best not to risk it.  Saturday, it snowed and hailed and I wasn’t trying to mess with that weather.

It’s been a while since I’ve done a Sunday workout.

Target Areas:

Chest:
Machine Used-Fly:  I ended up doing 1@55 and 2@60.  Next time I will experiment with an increase.

Back:
Machine Used-Seated Row:   I ended up doing 2@70, and 1@85. 

Shoulders:
Machine Used-Overhead Press (20 pound increments):   I did 1@30 and 2@35.    I will stay put at the two reps @35 for right now.

Biceps:
Bicep Curl (no bar):   I did 2@35, 1@40.  I may adjust with doing 1@35 and 2@40 for the no bar. 

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 1@130, 1@150, and 1@170. 

Leg Press:  I did 1@90, 1@110, and 1@130.  May increase to 95 or 100 for next time. 

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

Additional Machines:
Torso Rotation:  Machine occupied, so I skipped.

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


Cardio/Cool Down:
I am playing around with whether I can do certain exercises on Level 3, since I did aim for that by the end of May. 

Elliptical:
1st: Hill (L3): 5 minutes + 2 cool down = 7 minutes
2nd: Around The World (L2)= 10 minutes + 3 cool down= 13 minutes

Total Elliptical: 20 minutes (with cool down); 15 minutes, without.

Bike:
1st attempt—I decided to play around with the Aerobic setting : Level One.

Aerobic (L1): 5 minutes + 2 cool down= 7 minutes
Interval (L2): 15 minutes + 3 cool down= 18 minutes

Total Bike= 25 minutes (with cool down); 20 minutes, without.

Treadmill: I decided to take a break from the HIIT, simply because I need to do some additional tweaking.  However, I still had my mind on completing the Army FT I had started about a week back.  I set my speed on 3.4mph, determined to finish it no matter how long it took.

I do recognize if I had set it for a bit faster, I would have gotten done faster, but I wanted to test how long I could handle the speed, since I normally don’t do 3.4mph for extended amounts of time.

Total Treadmill: 35.19 minutes + 5 cool down= 40.19 minutes

Total Cardio:  85.19 (with cool down); 70.19, without.

Normally, I just do 50 minutes of cardio.  In my zeal to finish the treadmill setting, I went over by about 20 minutes.  My legs did start feeling it a bit later once the adrenalin wore off.  However, this does prove to me that my endurance is getting better and that increasing my cardio by five minutes starting next month will prove to be a great move.

Peace.

1 comment:

Reggie said...

Reading this makes me feel your workout. Yesterday I tore outta my office at 5pm and ended up walking 7 miles before the sun went down. I'm glad that we have another hour of sunlight, now I can get my workout on. Now at least I can walk more than twice a week.

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