Fit On Tracker: Progress Report 28

The gym had been closed for a bit due to Hurricane Sandy, but it got up and running, which is why there was a little bit of a gap between the last workout and this one. 

Workout Date:  Sunday, November 4, 2012

Time: 4:15-6:00pm

Warm Up: Stocking

Target Areas:

Chest:

Machine Used-Fly:  1@40, 1@50, and 1@60.  I’m not quite ready for the phase out.

Back:

Machine Used-Seated Row:  I kept the 1@55 and 2@70 setting.  I’m experiencing some strain on the last set, so I think I have to build my way back up to handling the 85.

Shoulders:

Machine Used-Overhead Press (20lb. increments):   I did 1@20 and 2@30.  Not quite ready for phase out as of yet.

Biceps:

Bicep Curl (bar):  I did 1@40 and 2@50.

Triceps:

Machine Used-Arm Extension: I was able to do 1@40/1@50/1@65.  No 40 phase out as of yet.  The 65 is becoming less uncomfortable.

Legs:

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

Hip Adductor:  I did 1@110, 1@130 and 1@150.  

Leg Extender:  I did 1@30 and 2@50.

Abdominals:

Ab Crunch (levers): I did 1@40, 1@50, 1@60, and 1@70.  Will experiment with 40 phase out sometime next week.

Additional Machines:

Torso Rotation:  6 sets of 90lbs.

Ab Coaster: 3 sets (20 reps) with 40lbs. Resistance. 

Cardio/Cool Down:

I did the following breakdown for cardio:

Elliptical:

1^st set-Fat Burn (TR=125): 5 minutes + 2 cool down= 7 minutes

2^nd set-Cardio (TR=147; max=160):  5 minutes + 2 cool down= 7 minutes

Bike:

Level 1 Random: 15 minutes +3 cool down= 18 minutes

Treadmill:

Random Level 2 (max. speed 3.2 mph):  15 minutes + 3 cool down= 18 minutes

Total Cardio (including cool down):  50 minutes; 40 without cool down.

I did skip the Hydromassage bed.  I may partake of it or the booth next time around.