Workout Date: Saturday, March 9, 2013
Time: 4:05pm-6:15pm
Warm Up: Full body stretches, Wrist Stretch
Wow, I actually got off close to my scheduled time
today. Usually, I’m not able to start my
workout until almost 4:30.
Target Areas:
Chest:
Machine Used-Chest Press: I did 1@55
and 2@70. I was feeling my way
towards the eighty five, but didn’t have much progress. I’ll wait a little while longer.
Back:
Machine Used- Lat Pulldown (fixed): I did 1@70
and 2@85.
Side Note: Lately the free weight one has been
occupied but I will attempt to gravitate back towards there in the future.
Shoulders:
Machine Used-Rear Deltoid: I did 1@50, 1@55, and 1@60. I’m not sure whether it’s quite time for the
65, but I may possibly try phasing out the 50 pounds.
In addition, based on an exercise I saw demonstrated
on Tuesday, I decided to give this a try.
It’s like a shoulder shrug, I think.
I can’t think of the proper name but that is what the motion is
like. I used the 10 pound dumbbells and
did 3 sets of 12. This one has a bit of
sneak burn because I did feel it after I worked out—like a neck/shoulder combo.
Hold on…wait—I found the name of the exercise. It is called the “Dumbbell Shoulder Shrug”
and it is designed to work the Trapezius.
I did notice that although I did my shrug straight up
and down, the guys who were doing it in the gym kept rolling the shoulders back
and forth. I was doing my research, and
all places pretty much say the same thing:
Biceps:
Biceps (free weights): I did 1
set on 10 pound dumbbells; 1 set on 12.5 pound dumbbells and 1 set on 20 pound longbar.
Triceps:
Machine Used-Arm Press: I did 2@110 and 1@130.
The phase out went well. I will
stick with this setting for the time being.
Legs:
I opted to use two machines: Leg Curl and the Hip AD-ductor.
Leg Curl (different machine): I did 2@85, and 1@100. The
70 pound phase out is going well at the moment.
Hip Adductor: I did 1@115, 1@130, and 1@150. I’m going to give it another week before
doing a full phase out of the 115.
Abdominals:
Ab Crunch (upright): 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 30lbs. resistance.
Cardio/Cool Down:
Elliptical:
I have wondered for a while what the Fit Test setting
on the Elliptical was for. I decided to
give it a try on Level 2. After the 5
minute workout, testing my heart rate, which got up to about 163 while keeping
my speed between 5.0-6.0 mph, it was concluded that the heart rate was too fast
and in the future, I would need to retake the test…lol; I decided to pass on
the retake and go on to Interval.
2nd set: Interval (L2): 12 minutes + 3 minutes
cool down= 15 minutes
3rd set (after Strength Training): Around
the World (L2): 17 minutes + 3 minutes cool down= 20 minutes
Total
Elliptical Workout: 34 minutes (not
including cool down); 35 minutes (with cool down); Fit Test didn’t include a
cool down.
I increased my time on the Elliptical by one
minute. Previously, I was at 33 minutes.
I do want to put in a special note for the
Elliptical. On my 3rd 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 give the HIIT another
try. I am going to put the before chart
that I was going by, followed by how I adjusted (which I just subtracted 1.0
mph from the original)
Original:
|
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
|
Adjusted:
|
Minutes
|
Speed
|
Incline
|
|
0-3:00
|
2.0
|
1
|
|
3-3:30
|
2.5
|
2
|
|
3:30-4
|
2.5
|
4
|
|
4-4:30
|
2.5
|
6
|
|
4:30-5
|
2.5
|
7
|
|
5-6
|
4.0
|
1
|
|
6-7
|
3.0
|
1
|
|
7-7:30
|
3.5
|
2
|
|
7:30-8
|
3.5
|
4
|
|
8-8:30
|
3.5
|
6
|
|
8:30-9
|
3.5
|
7
|
|
9-10
|
2.5
|
1
|
|
10-11
|
5.0
|
1
|
|
11-12
|
2.5
|
1
|
|
12-12:30
|
4.0
|
2
|
|
12:30-13
|
4.0
|
4
|
|
13-13:30
|
4.0
|
6
|
|
13:30-14
|
4.0
|
7
|
|
14-16
|
2.5
|
1
|
|
16-17
|
5.0
|
1
|
|
17-20
|
2.0
|
1
|
So how did the adjustment pan out?
Well, I feel like I adjusted a bit too low at the
beginning because I know I can handle 2.0-2.5 just fine. 4.0 speed isn’t really comfortable to me at
all, but I plundered my way through it.
On the moments where it called for 5.0 mph, I am not
going to even front with you. I am not
there yet, but I did do 4.0 for 30 seconds and 4.2 for thirty seconds to try
and compensate.
Total Treadmill Workout: 20 minutes (without cool
down); 25 minutes (with cool down)
I did see another variation that’s a little more
flexible/make shift. I will check out
that one, too, just to see if I need to make any further adjustments.
Total
Cardio: 54 minutes (without cool down); 60 minutes (with cool down)
The Hydromassage bed was a blessing.
My legs, definitely cursing me out. I’ll get the hang of it one day.
Peace.
1 comment:
This serves as yet another reminder that I only worked out once this past weekend.
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