Workout Date: Saturday, November 17th, 2012
Time: 5:05-7:25pm
Time: 5:05-7:25pm
Warm Up: stocking
Target Areas:
Chest:
Machine Used-Chest Press: I did 2@40, and 1@55. The 25 pound phase out is going well.
Machine Used-Chest Press: I did 2@40, and 1@55. The 25 pound phase out is going well.
Back:
Machine Used-Fixed Pulldown : I did 1@55, 1@70, and 1@85.
Machine Used-Fixed Pulldown : I did 1@55, 1@70, and 1@85.
Shoulders:
Machine Used-Rear Deltoid: Using the knob adjustment, I was able to do 1@40 and 2@50.
Machine Used-Rear Deltoid: Using the knob adjustment, I was able to do 1@40 and 2@50.
Biceps:
Biceps (no bar and f.w.): I used two 10lb dumbbells and did 1 set. Then I did 1@40 and 1@50 on the machine with no bar.
Biceps (no bar and f.w.): I used two 10lb dumbbells and did 1 set. Then I did 1@40 and 1@50 on the machine with no bar.
Triceps:
Machine Used-Arm Press: I did 1@90, 1@110, and 1@130.
Machine Used-Arm Press: I did 1@90, 1@110, and 1@130.
Legs:
I used two machines: Leg Curl and Hip Abductor
I used two machines: Leg Curl and Hip Abductor
Leg Curl: I did 1@50 and 2@70.
Hip Abductor: I did 1@110, 1@130, and 1@150.
Abdominals:
Ab Crunch (levers): I did 1@50, 1@60, 1@70 and 1@80
Ab Crunch (levers): I did 1@50, 1@60, 1@70 and 1@80
Additional Machines:
Torso Rotation: I did 4@90 and 2@110.
Torso Rotation: I did 4@90 and 2@110.
Ab Coaster: 3sets of 20 with 40lbs. resistance.
Cardio/Cool Down:
Bike: I did a setting on the Bike, entitled Around The World. I decided to play with it for about 15 minutes. Including the 3 for cool down, it totaled 18 minutes.
Bike: I did a setting on the Bike, entitled Around The World. I decided to play with it for about 15 minutes. Including the 3 for cool down, it totaled 18 minutes.
Elliptical: I opted to do some different programs on the elliptical:
1st one: Cardio (THR: 147)—5 minutes + 2 for cool down= 7 minutes
2nd one: Random (Level 1)—5 minutes + 2 for cool down= 7 minutes
2nd one: Random (Level 1)—5 minutes + 2 for cool down= 7 minutes
Total on elliptical: 10 minutes (no cool down); 14 minutes (inc. cool down)
I did the Bike in the beginning and saved the Elliptical for just before the treadmill.
Treadmill: I did the Hill Setting—Level 1 for 20 minutes. I decided to do variable speeds; starting at 2.9, going up to 3.1 and having it trail back to 2.9 towards the end. With the 5 minutes for cool down, my total was 25 minutes.
Treadmill Total: 20 minutes (not including cool down); 25 minutes (including cool down)
Total Cardio Workout: 45 minutes (not including cool down); 53 minutes (with cool down)
I finally slowed down enough to enjoy the Hydromassage bed. It had been a while, and it felt good. I may do a workout on Monday, since it looks like I’m working the 2nd job Tuesday and Wednesday, but we will see what happens. Perhaps I’ll use it as a day to do Zumba.
1 comment:
Sounds like a good workout.
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