Fit On Tracker: Progress Report 17

Workout Date:  Saturday, September 22nd

Time: 5:15-7:45pm

Warm Up: Leg Raises and Full Body Stretches

Special Guest: SOS

Target Areas:

Chest:

Machine Used-Fly:  I did 1@30 and 2@50.  The recent implementation is going well so far. 

Back:

Machine Used-Seated Row:  I originally was going to implement 3@55, but decided to experiment and do 2@55 and 1@70.  70 was slightly strenuous but not overly taxing.  I may stick with this set up for next time.

Shoulders:

Machine Used-Overhead Press (different machine-10lb increments):   I did 1@20 and 2@30.  There is significant strain as I attempt to do the last set on 30lbs; however, I will not scale down.

Biceps:

Machine Used-Arm Curl (no bar):  I performed 1@30 and 2@50.  This machine still feels a bit awkward to me, even after doing adjustments.

Triceps:

Free Weight: Tricep Overhead—30lb. (1 and a half sets) Weight; then 20lb. Weight (1 set)

Since SOS was with me, he wanted to show me some ways to work the bicep, tricep, and shoulder areas using free weights.  He demonstrated how to do the tricep overhead, which could serve as another way to do the tricep extension.

More Free Weight Action:

Shoulder Press (free weight version):    He gave me two 25lb. Weights to work with at first, but I was only able to do half a set (6) without losing my form.  Then, he downgraded it to 20lb.; I did one set with those.

Bicep Curls:  With two free weights (20lb), I did 2 sets of 12.  With the bar, I did 2 sets of 20lb and 1 set of 30lb.

Legs:

I opted to do two exercises: the Leg Extension and the Hip Adductor.

Hip Adductor:  I did 3 sets of 12: 2@110 and 1@130.  

Leg Extension:  I did 3 sets of 12: 1@30, 2@50.

Abdominals:

Ab Crunch (upright): I did 1@40, 1@50, and 1@60.  

SOS showed me what the knob was for on the machine.  It was to add additional pounds.  So, for example, if the machine was on 30, but I really wanted to do 40 pounds, then to turn the knob to 10 pounds.  That way, I would still have 40 pounds without having to switch the machine. 

Additional Machines:

Torso Rotation: I did 2 sets of 70 and 4 sets of 90. 

Ab Coaster: 3 sets (15 reps) with 40lbs. Resistance. 

Cardio/Cool Down:

Elliptical:  I am now at 13 minutes on this machine.  This is an increase from 12 minutes from last time.  Adding in the two minutes for cool down, brings it to a total of 15 minutes.

Treadmill:  I branched away from the Quick Start to perform the following two things:

Personal Trainer:  My original aim was to work out for 18 minutes on this setting.  I targeted my Heart Rate for 150.  I started my speed out slow, but set it to 3.0mph.  As the machine began adjusting to accommodate, I noticed at its’ highest point, the incline was 14.6.  It got to be a bit trying, so I worked out at this setting for 8.5 minutes before cooling down, which was 5 minutes, bringing time to 13.5  minutes.

Cardio:  This time, I aimed for Target Heart Rate of 142 while maintaining a speed of 2.8.  The highest the incline got was 8.1.  I set the workout time for 10 minutes and was successful.  Adding in 3 minutes for cool down, total was 13 minutes.

Total Cardio (including cooldown):  41.5 minutes; 31.5 without cooldown.

Followed up with the Hydromassage bed.