Fit On Tracker: Progress Report 38

Workout Date: Saturday, December 8th, 2012
Time: 4:55-7:20 pm

Warm Up: Stocking

Target Areas:

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

Back:
Machine Used-Seated Row: I ended up doing 1@55, 1@70, and 1@85.

Shoulders:
Machine Used-Overhead Press (20lb. increments): I did 1@20, 1@25 and 1@35.

Biceps:
Bicep Curl (free weights): I did 1 set with 15lb. Dumbbells, 1 set with 20lb. Long bar, and 1 set with 30lb. Long bar.

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. I experimented with 170 and could do ½ set.

Leg Curl: I did 1@50 and 2@70. I am debating increasing the 50 to 55 or 60. I will just see what happens.

Abdominals:
Ab Crunch (levers): I did 1@50, 1@60, 1@70, and 1@80.

Lower Back Extension: I did 1@90, 1@110, and 1@130. 70 pound phase out successful thus far.

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:
1st set-Around The World L1: 10 minutes + 3 cool down= 13 minutes
2nd set-Cascade (Level One): 13 minutes + 3 cool down= 16 minutes

Elliptical Total: 23 minutes (without cool down); 29 minutes with.

I did the Elliptical before the full body training and increased my overall time on the Elliptical by 1 minute. Previously, I was at 22 minutes.

Bike:
I decided to Kilmanjaro on Level 2. I set it for 13 minutes. With the 3 minute cool down, I was on there for 16 minutes.

Treadmill:
I decided to do Fat Burn at 3.4mph. Eventually, the machine churned it down to 3.1 once I started going past what I had set as the target HR. I was on there for 14 minutes, with the 3 minute cool down, it totaled 17 minutes.

Total Cardio (including cool down): 62 minutes; 50 without cool down.