Fit On Tracker: Progress Report 58

Workout Date:  Monday, February 25, 2013

Time: 5:50pm-7:55pm

Warm Up: Upper Trapezius Stretch, Calf Stretch

It has been a while since I’ve embarked on a full body workout.  On certain exercises, like the Chest Press and the bicep machine (no bar), I noticed that my endurance had decreased in the amount of weight I can handle.  I think I will have to rebuild that and will get back to normal once I’m fully at one hundred percent.  I was just happy to be able to do a full one after about two weeks or so without being able to.

Target Areas:

Chest:

Machine Used-Chest Press:  I did 1@55 and 2@70.  I will work on building back up to the eighty five pound weights on a gradual basis.

Back:

Machine Used- Lat Pulldown (fixed):  I did 1@70 and 2@85.

Shoulders:

Machine Used-Rear Deltoid:   I did 1@50, 1@55, and 1@60. 

Biceps:

Biceps (no bar):   I did 1@30, 1@35, and 1@40.  It’s been a while since I have been on the machines.  I had mainly been doing free weights, but that area was occupied.  I found on the no bar, it was a major struggle to attempt 45, and I could no longer do even a ½ set at the fifty pounds.  I will have to work my way back up.

Triceps:

Machine Used-Arm Press: I did 1@100, 1@110, and 1@130.  

Legs:

I opted to use two machines:  Rotary Calf and the Hip AD-ductor.

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

Hip Adductor:  I did 1@115, 1@130, and 1@150.  The 150 was kicking my butt a little bit this time; I guess I have to get back used to this machine.

Abdominals:

Ab Crunch (levers):   I did 1@60, 2@70, and 1@80. 

I could definitely feel the burn on the last set of 70 and the set of 80.  I felt the effects once my adrenalin wore off.

Additional Machines:

Torso Rotation:  The machine was occupied so I skipped it for this time. 

Ab Coaster: 3 sets of 20 with 40lbs. resistance.  

Cardio/Cool Down:

Elliptical:  

1^st set: Around The World (L2): 16 minutes + 3 minutes cool down= 19 minutes

2^nd set: Hill (L2): 16 minutes + 3 minutes cool down= 19 minutes

Total Elliptical Workout:  32 minutes (not including cool down); 38 minutes (with cool down)

I increased my time on the Elliptical by one minute.  Previously, I was at 31 minutes.

Treadmill:  I decided to do three different settings for treadmill. 

1^st I started with Fat Burn, but the treadmill was doing a poor job at properly reading my heart rate, so after about five minutes or so @ 3.2 mph, I decided to hit the cool down button.  With the 3 minutes for cool down, total is eight minutes.

2^nd was the Fit Test.  I hadn’t done the Fit Test since back in August.  I scored below average the first time.  I figured I would give it another go this time.  The Fit Test was for 5 minutes; I set my speed at 3.0 mph.  I was tested on a 5.0 incline at that speed.  This time, it came back Average, so it is definitely an improvement.  The Fit Test had no cool down time.

3^rd was just putting it on Random at 3.2mph for about 8 minutes.  With three minutes for cool down, my total was brought to 11 minutes.

Total Treadmill Workout: 18 minutes (without cool down); 24 minutes (with cool down)

Total Cardio: 50 minutes (without cool down); 55 minutes (with cool down)

I really enjoyed my time on the Hydromassage Bed.  I did start feeling a bit more energetic, so I know I’m on the right track as far as feeling better.  We will see what happens.