Workout Date: Sunday, January 6, 2013
Time: 4:15-6:25 pm
Warm Up: Stocking, Quad Stretch
Target Areas:
Chest:
Machine Used-Fly:
I ended up doing 1@50, 1@55 and 1@60. I am attempting to wean myself away from the
fifty pound increment. I will play
around with this setting for one more week.
If the 55 feels comfortable enough, I will proceed completely phasing
out the 50 pound. As for the 60, the
last three movements are still a bit strenuous, so I will refrain from raising
it at this point.
Back:
Machine Used-Seated Row: I ended up doing 1@55, 1@70, and 1@85.
In the next week, two weeks top, I will experiment with whether to
completely phase out the 55 pound or not.
Shoulders:
Machine Used-Overhead Press (20lb. increments):
I did 1@25, 1@30 and 1@35. The 25 pound is getting a bit easier. The 35 is still providing the right amount of
resistance. I will revisit in about a
month to determine any adjustments.
Biceps:
Bicep Curl (free weights): I was able to take advantage of the free
weights. For my first set, I used a 20 pound long bar. For the second set, I used a 30 pound long
bar. For the last set, I used 2
dumbbells which weighed 12.5 pounds each.
It gives you a better feel of what pounds you can really handle more
so than the machines, yet that area is usually pretty crowded or a lot of the
weights are getting used.
I did put out in the universe, at least on my Amazon
Fitness wish list, for a dumbbell set so I can do some free weights at home
without rush and without wait. We will
see how that goes.
Triceps:
Machine Used-Arm Extension: I did 1@40/1@50/1@65. I may
play around with phasing out the 40 pound within two weeks.
Legs:
I opted to do two exercises: the Leg Extension and the
Hip Adductor.
Hip Adductor: I did 1@110, 1@130 and 1@150. It may
be time to graduate out of the 110. I
was able to do it relatively easy for the Abductor, but I did realize I couldn’t
do it as swiftly for this one. Perhaps,
next go around, I’ll do an increase from 110 to 120 to prepare for the
transition.
Leg Extension: I did 1@45, 1@50, and 1@55.
Abdominals:
Ab Crunch (levers):
I did 1@50, 1@60, and 2@70. I was very tempted to reattempt the
eighty but I did refrain. I’ll revisit
how my body feels come next week. My
conclusion is that it’s better for me to not try and do the heavier pound
weights on the recline, but I’ll see if my conclusion holds water after I
perform the exercises on the upright. I
wanted to do upright this time, but the machine was occupied.
Lower Back Extension:
I did 1@90, 1@110, and 1@130.
Additional Machines:
Torso Rotation: I
skipped this time around due to people waiting on the machine.
Ab Coaster: 3
sets (20 reps) with 30lbs. Resistance. The
other 10 pound weights were being used.
Cardio/Cool Down:
I did the following breakdown for cardio:
Elliptical:
1st set-Around The World (L2): 15 minutes + 3 cool down= 18 minutes
2nd set-Random (L1): 11 minutes + 3 cool down= 14 minutes
Elliptical
Total: 26minutes (without cool down); 32
minutes with.
I did the 1st set of the Elliptical before
the full body training and the last set after it. I increased my overall time on the Elliptical
by 1 minute. Previously, I was at 25minutes.
Treadmill:
I decided to do Random Level 1. I wanted to see how well I would be able to
do on speeds of 3.6 and 3.8 mph, so I decided to break down the Interval speeds
in the following way:
0-4 minutes @ 3.2
4-8 minutes @3.4
8-12 minutes @3.6
12-14 minutes @3.8 (experiment)
14-16 minutes @3.6
16-20 minutes @3.4
20-24 minutes @3.2
I was able to maintain 3.6 for the 4 minutes, which I
was impressed with. I did begin to get a
bit winded with the 3.8, so perhaps I will introduce it in small burst. I have done well with my pace on the 3.2, so
perhaps for next time, I will start off at 3.3, possibly 3.4, and interval from
there.
Total
Treadmill: 24 minutes + 5 cool down= 29 minutes
Total Cardio
(including cool down): 61 minutes; 50 without
cool down.
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