Fit On Tracker: Progress Report 34

Workout Date:  Wednesday, November 28, 2012

Time: 5:35-7:55 pm

Warm Up: Leg Stretches

Target Areas:

Chest:

Machine Used-Fly:  I ended up doing 2@50 and 1@60. 

Back:

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, 1@30, and 1@35. 

Biceps:

Bicep Curl (no bar):  I did 1@40, 1@50, and 1@65.

Triceps:

Machine Used-Arm Extension: I was able to do 1@40/1@50/1@65. 

Legs:

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

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

Leg Curl:  I did 1@50 and 2@70.

Abdominals:

Ab Crunch (upright):  I did 1@50, 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 it went fairly well, so I may start phasing out the 70 lbs.

Additional Machines:

Torso Rotation:  I did 4@90 and 2@110.

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

Cardio/Cool Down:

I did the following breakdown for cardio:

Elliptical:

1^st set-Cardio (TR=150; max HR=163): 10 minutes + 3 cool down= 13 minutes

2^nd set-Quick Start (Level One):  10 minutes + 3 cool down= 13 minutes

Elliptical Total:  20 minutes (without cool down); 26 minutes with. 

I did the Elliptical before the full body training.

Bike:

I decided to challenge myself by doing the Around the World setting on Level 2.  I set it for 20 minutes.  With the 5 minute cool down, I was on there for 25 minutes.

Treadmill:

I decided to challenge myself in 2 ways.  The first way was in doing a setting on Level 2.  The second way involved a method I read about online.  It is about incorporating running into a workout if you are someone who isn’t used to doing a lot of running. 

I put the Hill setting on Level 2.  I know that around 3.4mph and up (for me), it starts feeling less like a brisk walk and closer to where it’s running.  I started off at 3.2 mph for two minutes, then placed it at 3.4 for one minute where I was running.  I repeated this until the last minute, where I increased the speed to 3.6 and did a run before starting the cool down.

Total Treadmill:  10 minutes + 3 minutes cool down= 13 minutes

Total Cardio (including cool down):  64 minutes; 50 without cool down.

I didn’t realize I had increased my cardio by 5 minutes until afterwards.  Originally, I was going to break it down into 15 minute intervals, but I ended up doing 5 more minutes than anticipated on the Elliptical and the Bike.