Fit On Tracker: Progress Report 54

Workout Date:  Saturday, February 2, 2013

Time: 4:20 pm-6:40 pm

Warm Up: Wrist Stretch, Leg Raises

Target Areas:

Chest:

Machine Used-Fly:  I ended up doing 1@55 and 2@60.  Holding steady with this setting for right now.

Back:

Machine Used-Seated Row:   I ended up doing 2@70, and 1@85.  I am experimenting with taking out the 55 pound weight to see how things go.

Shoulders:

Machine Used-Overhead Press (20 pound increments):   I did 2@30 and 1@35.    I am experimenting with the 25 lb phase out.

Biceps:

Bicep Curl (free weights):   For my first set, I used two 15 pound dumbbells.    For the second set, I used two 17.5lb dumbbells.  For the last set, I used the 30 pound long bar.  The 17.5 lb dumbbells are giving quite a bit of resistance. 

Triceps:

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

Legs:

I opted to do two exercises: the Rotary Calf and the Hip Abductor.

Hip Abductor:  I did 1@130 and 1@150.  I am introducing the 170 pound to the mix as well.

Rotary Calf:  I did 1@90, 1@110, and experimented with 1@130.

Abdominals:

Ab Crunch (levers):  I did 2@60, 1@70, and 1@80.  The eighty pound seems to be going all right.  I was originally going to do the upright, but the upright was being used.  I am also seeing how the 30 pound phase out is going.

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

Additional Machines:

Torso Rotation:  I am playing around with phasing out the 95 pound.  So I decided to try 4@100 and 2@110.  It was a bit challenging.  Maybe I’ll do 2@95, 2@100, and 2@110 for next time.

Ab Coaster: 3 sets (20 reps) with 30lbs. Resistance. 

  

Cardio/Cool Down:

I did the following breakdown for cardio:

Elliptical:

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

2^nd set-Around the World (L2): 15 minutes + 3 cool down= 18 minutes

Elliptical Total:  30 minutes (without cool down); 36 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 29 minutes.

Thirty minute goal on Elliptical has been reached.  I’m very happy with this.

Treadmill:

Quick Start(incline intervals--.5 and .1/ speed 3.2-3.4): 20 minutes + 5 cool down= 25 minutes

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

It was great to indulge in the Hydromassage bed.