Fit On Tracker: Progress Report 20

Workout Date:  Friday, October 5^th, 2012

Time: 5:45-7:30pm

Warm Up: Leg Lunges

Target Areas:

Chest:

Machine Used-Chest Press:  I discovered a sit down machine for the chest press, so I decided to try it to see if I’m able to do the exercise easier.   As it turns out, I am able to do them better on this machine than one which I’m required to do overhead.  On the different machine, I was able to do 2@25 and 1@40.  I even played around and managed ½ set at 55 lbs.  When this machine is available, I will opt to use this one instead of the other one.

Back:

Machine Used-Fixed Pulldown (15lb. Increments):  I did 1@55, 1@70, and 1@85.

Side Note: I noticed I haven’t done the pulley one in a while, but normally it is occupied.  I will try starting the following week to try to incorporate more of the adj. Pulley one.

Shoulders:

Machine Used-Rear Deltoid:  Using the knob adjustment, I was able to do 2@40 and 1@50.  I feel I can comfortably phase out the 30lb increment.

Biceps:

Machine Used-Arm Curl (bar): I ultimately decided to phase out the 30lb. Weights.  On this one, I did 1@40 and 2@50.

Triceps:

Machine Used-Arm Press: I did 3 sets of 12: 1@90, 1@110, and 1@130.  

Legs:

I used two machines: Leg Curl and Hip Adductor

Leg Curl: I did 1@50, 1@70, and 1@90.

Hip Adductor:  I did 1@90, 1@110, and 1@130.  I experimented and was able to pull off one set at 150 lbs.  

Abdominals:

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

Additional Machines:

Torso Rotation: 6 sets of 12: 2@70, 4@90.

Ab Coaster: 3 sets of 20 with 40lbs. resistance.  

Side Note:  I decided, starting this month, to increase the number of reps on the Ab Coaster to 20.

Cardio/Cool Down:

Elliptical:  I increased my time on the machine from 15 minutes to 16 minutes.  Adding in the three minutes for cool down, brings it to a total of 19 minutes.

Treadmill:  Placed it on Random Setting, Level 1 Interval.  I did it for a total of 14 minutes.  Adding in the three minutes for cool down, brought it to a total of 17 minutes.

Total Cardio Workout:  30 minutes (no cool down); 36 minutes (with cool down)