Fit On Tracker: Progress Report 60

Workout Date:  Saturday, March 2, 2013

Time: 4:20pm-6:35pm

Warm Up: Leg Raises, Wrist Stretch

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.

Side Note: I originally tried this on the one near the free weights.  Discovered I could do the seventy but the eighty five pound was giving me grief.  But on the fixed one, I was okay.  I still have yet to figure out why on some machines I have less struggle than other machines, although both do the same thing, just the way of the weights is different.

Shoulders:

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

Biceps:

Biceps (free weights):   I did 1 set on 10 pound dumbbells; 1 set on 12.5 pound dumbbells and 1 set on 15 pound dumbbells.

Triceps:

Machine Used-Arm Press: I did 1@100, 1@110, and 1@130.  I am wondering if it’s about time to phase out the 100 and just start doing two sets at 110, followed by one set at 130.

Legs:

I opted to use two machines:  Leg Curl and the Hip AD-ductor.

Leg Curl (different machine): I did 1@70, 1@85, and 1@100.  I am contemplating the 70 pound phase out since it seems I am able to do that one pretty easily.

Hip Adductor:  I did 1@115, 1@130, and 1@150.  I’m getting back in the swing of things; the 150 isn’t kicking my butt as much.  I am seriously thinking of phasing out the 115 and just going with 2@130 and 1@150. 

Abdominals:

Ab Crunch (upright):   I finally got to the upright this time.  I did 1@60, 2@70, and 1@80. 

Additional Machines:

Torso Rotation:  I did 2@95, 2@100, and 2@110.

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

Cardio/Cool Down:

Elliptical:  

1^st set: Cardio (Target HR=147; max HR=167): 17 minutes + 3 minutes cool down= 20 minutes

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

Total Elliptical Workout:  33 minutes (not including cool down); 39 minutes (with cool down)

I increased my time on the Elliptical by one minute.  Previously, I was at 32 minutes.

I do want to put in a special note for the Elliptical.  On my 2^nd workout, I did a variation by going forward for two minutes on the machine and then going backwards on the machine for one minute.  I noticed that my legs got an interesting shock with the variation.

Treadmill:  I decided to experiment with one setting on the treadmill entitled the Army FT (2.0 miles).  I wasn’t quite sure what to expect.  I put in my speed on 3.0.  I didn’t quite get to 2.0 miles, but I was able to do 1.12 mile (including cool down), which was equivalent to 20 minutes—with the 5 minutes added for cool down, it was a total of 25 minutes.  I may try this one for next time—maybe increase the speed and stay on it the whole time to see how I fare.

Total Treadmill Workout: 20 minutes (without cool down); 25 minutes (with cool down)

Total Cardio: 53minutes (without cool down); 64 minutes (with cool down)

I did go a little bit over on my normal time with cardio, but I did want to see if I could go a mile on the Army thing.  Perhaps in April I will contemplate adding five minutes to my cardio to see how it goes.

Peace.