Workout Date: Thursday, November 22, 2012
Time: 7:45-9:55 am
Time: 7:45-9:55 am
Warm Up: Lunges, Leg Raises
Target Areas:
Chest:
Machine Used-Fly: The 40 pound phase out continues. I ended up doing 2@50 and 1@60. The last six on the 60 provided slight strain, which tells me I need to stay put on that weight for right now.
Machine Used-Fly: The 40 pound phase out continues. I ended up doing 2@50 and 1@60. The last six on the 60 provided slight strain, which tells me I need to stay put on that weight for right now.
Back:
Machine Used-Seated Row: I reincorporated the 85lb. Weights. I ended up doing 1@55, 1@70, and 1@85.
Machine Used-Seated Row: I reincorporated the 85lb. Weights. I ended up doing 1@55, 1@70, and 1@85.
Shoulders:
Machine Used-Overhead Press (20lb. increments): I did 1@25 and 2@30.
Machine Used-Overhead Press (20lb. increments): I did 1@25 and 2@30.
Biceps:
Bicep Curl (bar): I experimented with the 65 pound weight and it proved to be somewhat successful. I did 1@40, 1@50, and 1@65.
Bicep Curl (bar): I experimented with the 65 pound weight and it proved to be somewhat successful. I did 1@40, 1@50, and 1@65.
Triceps:
Machine Used-Arm Extension: I was able to do 1@45/1@50/1@65. I did go ahead and phase out the 40 pound weights.
Machine Used-Arm Extension: I was able to do 1@45/1@50/1@65. I did go ahead and phase out the 40 pound weights.
Legs:
I opted to do two exercises: the Leg Extension and the Hip Adductor.
I opted to do two exercises: the Leg Extension and the Hip Adductor.
Hip Adductor: I did 1@110, 1@130 and 1@150.
Leg Extension: I decided to phase out the 30 pound, and I did 1@40 and 2@50.
Abdominals:
Ab Crunch (levers/upright): I was waiting on the upright but for a few minutes, it was occupied. While I was waiting I did 1@50 on the levers. Once the upright was free, I did 1@60, 1@70, and 1@80.
Ab Crunch (levers/upright): I was waiting on the upright but for a few minutes, it was occupied. While I was waiting I did 1@50 on the levers. Once the upright was free, I did 1@60, 1@70, and 1@80.
Lower Back Extension: I did 1@70, 1@90, and 1@110. I experimented with 1@130 and debating whether I should begin incorporating it.
Additional Machines:
Torso Rotation: There were other people waiting on the machine so I decided to skip it and save it for the next time I worked out.
Torso Rotation: There were other people waiting on the machine so I decided to skip it and save it for the next time I worked out.
Ab Coaster: 3 sets (20 reps) with 40lbs. Resistance.
Cardio/Cool Down:
I did the following breakdown for cardio:
I did the following breakdown for cardio:
Elliptical:
1st set-Fat Burn (TR=130; max HR=140): 8 minutes + 2 cool down= 10 minutes
1st set-Fat Burn (TR=130; max HR=140): 8 minutes + 2 cool down= 10 minutes
2nd set-Hill (Level One): 7 minutes + 2 cool down= 9 minutes
Elliptical Total: 15 minutes (without cool down); 29minutes with.
I did the Elliptical before the full body training.
Bike:
I played with the Kilmanjaro (Level 1) setting on the Bike. I set it for 15 minutes. With the 3 minute cool down, I was on there for 18 minutes.
I played with the Kilmanjaro (Level 1) setting on the Bike. I set it for 15 minutes. With the 3 minute cool down, I was on there for 18 minutes.
Treadmill:
Random (L1): 15 minutes + 3 cool down= 18 minutes
Random (L1): 15 minutes + 3 cool down= 18 minutes
Total Cardio (including cool down): 62 minutes; 45 without cool down.
I was a bit amazed at the number of people who were in the gym. Perhaps they were trying to get their work out in before they stuffed themselves full of turkey. Maybe they were just trying to get out of other’s way who were preparing Thanksgiving dinner.
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