Fit On Tracker: Progress Report 52

Workout Date:  Monday, January 28, 2013

Time: 5:50 pm-7:55 pm

On and off, for the past couple of weeks, I’ve been a bit under the weather, so it affected my being able to do my workouts on this past Thursday and Saturday, so I’m trying to get back in the swing of things.

Warm Up: Hamstring Stretch, Quad Stretch

Target Areas:

Chest:

Machine Used-Fly:  I ended up doing 1@55 and 2@60.  My body is still feeling the strain of the 60, yet it has gotten used to doing the 55 pound with little to no problem.  I will stick with this setting and see how it goes.

Back:

Machine Used-Seated Row:   I ended up doing 1@55, 1@70, and 1@85.  After revisiting, I have determined that it’s not quite time to graduate from the 55 pound.  There isn’t as much strain as before but there is still enough resistance to be effective.

Shoulders:

Machine Used-Overhead Press (20 pound increments):   I did 1@25, 1@30 and 1@35.    I will revisit in about a week to see if it’s time to phase out the 25 pound increment.

Biceps:

Bicep Curl (free weights):   For my first set, I used two 12.5 pound dumbbells.    For the second set, I used two 15lb dumbbells.  For the last set, I used the 30 pound long bar.  I stuck with my same setting as the previous week.  I feel resistance on the last 3 reps on the 12.5 and on the last ½ set of the 15 pound, so it’s not quite time to phase out anything yet.

Triceps:

Machine Used-Arm Extension: I did 2@50/1@65. 

Legs:

I opted to do two exercises: the Leg Press and the Hip Abductor.

Hip Abductor:  I did 2@130 and 1@150.  I am contemplating the 170 pound implementation but haven’t fully decided yet.

Leg Press (different machine):  I did 1@70, 1@90, and 1@110.   I am exploring a phase out of the seventy pound weights.  I will revisit in approximately two weeks.

Abdominals:

Ab Crunch (upright):  I did 1@50, 1@60, 1@70, and 1@80.  I decided to sneak the eighty pound back in to see how things will go.

Lower Back Extension:  I did 1@90, 1@110, and 1@130. 

Additional Machines:

Torso Rotation:  I wasn’t able to access the machine.  Too many people were waiting to use it.

Ab Coaster: 3 sets (20 reps) with 45lbs. Resistance. 

Cardio/Cool Down:

I did the following breakdown for cardio:

Elliptical:

1^st set-Hill (L2): 15 minutes + 3 cool down= 18 minutes

2^nd set-Around the World (L2): 14 minutes + 3 cool down= 17 minutes

Elliptical Total:  29 minutes (without cool down); 35 minutes with. 

I did the 1^st 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 28 minutes.

Hmm…I’ll be at 30 minutes before I know it; to think, a few months back, it was hard for me to even last five minutes on this machine. (pat on the back)

Treadmill:

Random (Fat Burn-TR=119; max=132; speed 3.4): 21 minutes + 5 cool down= 26 minutes

Total Cardio (including cool down):  61 minutes; 50 without cool down.

It was quite crowded in there, so I was content to leave out of there rather than to wait for the Hydromassage bed to become available.