Fit On Tracker: Progress Report 65

Workout Date:  Wednesday, March 27, 2013

Time: 5:45 pm-7:55 pm

Warm Up: Leg Stretches, Upper Trapezius Stretch

Target Areas:

Chest:

Machine Used-Fly:  I ended up doing 1@55 and 2@60.  I thought about doing the increase this week, but after playing around, I decided to give it just one more week.  It’ll be a great way to start in April.

Back:

Machine Used-Seated Row:   I ended up doing 2@70, and 1@85.  The 85 pound is still giving me enough of a resistance to where I can just do one set and be all right. 

Shoulders:

Machine Used-Overhead Press (20 pound increments):   I did 2@35 and 1@40.    As much as I want to chicken out and go back to the thirty, I have to try and progress.  The 40 pound will serve as a bit of a challenge for a while.  I know I’m doing the right thing, though.

Biceps:

Bicep Curl (bar):   I did 1@40, 2@50.  Sixty five pound re-incorporation still in limbo.

Triceps:

Machine Used-Arm Extension: I did 2@50 and 1@65.  I am debating increasing the number of 65 pound reps from one to two, but I will wait a week, possibly two, and see what happens.

Legs:

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

Hip Abductor:  I did 1@130, 1@150, and 1@170. 

Leg Curl:  I did 1@70, 1@85, and 1@100.

Abdominals:

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

Additional Machines:

Torso Rotation:  I did 4@100 and 2@110.  So far, so good with the 95 pound phase out. 

Ab Coaster: Machine occupied, so I skipped. 

Cardio/Cool Down:

Elliptical:

1^st: Interval (L3)= 10 minutes + 3 cool down= 13 minutes

2^nd: Fit Test= 5 minutes (no cool down)

Total Elliptical= 18 minutes (with cool down); 15 minutes (without)

I have started the process of doing some of my exercises on Level 3.  I’m starting small but building up my endurance.  I have noticed the workout on the elliptical becoming more intense.  I will keep everyone posted on how I am progressing.

Bike:

Around The World (L2): 20 minutes + 5 cool down= 25 minutes

Total Bike= 25 minutes (with cool down); 20 minutes (without)

Treadmill: Random (Level 2: mph=3.4, decreased to 3.3 at the last 5 minutes)—15 minutes + 3 minutes (cool down)= 18 minutes

Total Treadmill= 18 minutes (with cool down); 15 minutes (without)

Total Cardio= 61 minutes (with cool down); 50 minutes (with)

Upcoming Goals:

1.       Starting in April, I aim to increase my cardio from 50 minutes to 55 minutes.

2.       I will begin incorporating the HIIT method with Treadmill more often.

Additional Note:

I usually do my workouts on Thursdays, but since I won’t have to come into the day job on Friday, I will probably squeeze in an early workout on Friday and not do Saturday.  On Saturday, the gym closes at 9pm and will not be open at all for Easter.  I don’t too much blame them.  Even people who work at the gym need time off.

Peace.