Fit On Tracker: Progress Report 61

Workout Date:  Tuesday, March 5, 2013

Time: 5:45 pm-7:55 pm

Warm Up: Upper Trapezius Stretch, Wrist Stretch

Target Areas:

Chest:

Machine Used-Fly:  I ended up doing 1@55 and 2@60.  I will give it another week before attempting an increase.

Back:

Machine Used-Seated Row:   I ended up doing 2@70, and 1@85. 

Shoulders:

Machine Used-Overhead Press (20 pound increments):   I did 2@30 and 1@35.    I may switch up to see how I feel doing 2 reps @35 before incorporating the increase to 40lbs.

Biceps:

Bicep Curl (bar):   I did 1@40, 2@55.  I’m going to hold off on trying to put the 65 pound back in for the time being.

Triceps:

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

Legs:

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

Hip Abductor:  I did 1@130, 1@150, and 1@170.  Going so far, so good with the adjustment.

Leg Extension:  I did 1@45, 1@50, and 1@55.  Contemplating doing 2@50 and 1@55 for next time.

Abdominals:

Ab Crunch (levers):  I did 1@60, 2@70, and 1@80.  I have gotten adjusted to the 60, so I’m trying to tackle on more reps with the seventy.

Lower Back Extension:  I did 1@95, 1@110, and 1@120.  I am experimenting with something, just toning down the weight slightly to see if what I was feeling on the 130 was actually burn or strain.  I’ll keep you posted on my findings.

Additional Machines:

Torso Rotation:  Machine occupied, so I skipped.

Ab Coaster: Machine occupied, so I skipped. 

Cardio/Cool Down:

Elliptical:

Around The World (L2)= 15 minutes + 3 minutes cool down= 18 minutes

Bike:

1^st attempt—I decided to play around with the Cardio setting but realized it was too challenging for me to have my RPM’s match what was needed to get my heart rate up to par.  I end it up pausing after about 3 minutes.

2^nd attempt—Random (Level 2)= 12 minutes + 3 cool down= 15 minutes

Bike= 15 minutes + 3 minutes cool down= 18 minutes

Treadmill: I decided to try something a little bit different for Treadmill.  I have been reading up on High Intensity Interval Training (HIIT) and figured I would give it a try.

Minutes	Speed	Incline
0-3:00	3.0	1
3-3:30	3.5	2
3:30-4	3.5	4
4-4:30	3.5	6
4:30-5	3.5	7
5-6	5.0	1
6-7	4.0	1
7-7:30	4.5	2
7:30-8	4.5	4
8-8:30	4.5	6
8:30-9	4.5	7
9-10	3.5	1
10-11	6.0	1
11-12	3.5	1
12-12:30	5.0	2
12:30-13	5.0	4
13-13:30	5.0	6
13:30-14	5.0	7
14-16	3.5	1
16-17	6.0	1
17-20	3.0	1

Source: Fitness Magazine, Year 2005

I was doing all right until I got to the five minute mark.  I was able to run at the speed for almost 20 seconds, but not the full minute like the chart indicated. 

I didn’t complete the part of the chart past the five minute mark but I did do a repetition of the steps in the 3 minute-5 minute mark all up until minute seventeen, and then I followed the 3.0 speed at an incline of 1.  With the five minutes for cool down, I did 25 minutes (and 20 seconds)on the treadmill.

Total Cardio:  50 minutes, 20 seconds; 61 minutes, 20 seconds without cool down.

Things I’ve learned from the HIIT exercise:

1.        I must be a Beginner’s Beginner because my legs can’t quite handle the impact of going 5.0 and definitely not able to handle 6.0 as of yet.

2.       I will be making a slight adjustment to the chart for next time—yes, despite the challenges I’m willing to give this another go.  Mainly because for 1—I’d rather not stay very long periods of time on the treadmill, if I don’t have to.  2—I did notice the time went by faster while doing these manual intervals as opposed to some of the other programs I normally use.

I have a feeling my legs are definitely going to be cursing me out for this one, but in the long run, I think it will make for an even more satisfying cardio experience. 

Will keep you posted.

Peace.