Woohoo, another personal best for the one-mile run!
I doubt later today I'll walk the one hour I usually do to the library and back considering the weather forecast is stormy/rainy and the road near the library is under construction anyway. Wouldn't want to slog through mud, nope.
I also got curious and wanted to record down the muscles the machines and free weights target. I'm not doing a lot of exercises targeting my calves... Mmm... There are other machines in the weight room, but they have the type of weights you need to manually put on and off the machine, instead of just moving a pin. It's more than I can do/carry, even a short distance.
I got a newer personal best on the one-mile track run! 8 minutes and 12 seconds! Woohoo! Shaved 10 seconds off! I'm sure, though, if I had tried for two miles, my average pace would have dropped a lot.
July 22, 2010, Thursday
One mile - normal track field terrain on the elliptical - 8:12
3 minute cool-down
Burned 46 calories with a weight of 97 lbs with shoes and all
Free Weights
6x10 - Alternating Bicep Curls - 5lbs [biceps]
3x10 - 8lbs
1x10 - Dumbbell Rows (each arm) - 5lbs [latissimus dorsi , back, deltoids]
3x10 - Dumbbell Triceps Extensions - 5lbs [triceps, deltoids]
2x10 - 8lbs
1x10 - Shoulder Shrugs - 10 lbs [trapezius muscles, deltoids]
2x10 - Alternating Front Raise - 5lbs [deltoids]
1x10 - 8lbs
2x10 - Calf raise -10lbs [calves]
2x10 - Alternating lunges - 10lbs [quadriceps, glutes, hamstrings]
Machines
Seated leg curls - 3x10 - 15lbs [glutes, hamstrings]
Leg extension - 3x10 - 10lbs [quadriceps]
1x10 - 15lbs
Triceps Press - 3x10 - 20lbs [triceps]
1x10 - 30lbs
Back extension - 2x15 - 30lbs [erector spinae, glutes]
2x15 - 35lbs
Abdominal crunch - 3x10 - 15lbs [abdominal]
Torso rotation - 8x10 (4x10 each side) - 30lbs [abdominal, obliques]
Fly - 2x10 - 20lbs [pectoralis major, anterior deltoids, triceps]
Pulldown - 3x10 - 15lbs [biceps, latissimus dorsi]
Chest press - 3x8 - 10lbs [pectoralis major, anterior deltoids, triceps] (This one is one of the hardest machines for me, at the lowest weight it'll go, too...)
Shoulder press - 3x8 - 10lbs [anterior deltoids, triceps] (And this is the other machine I find extremely hard)
Leg press - 3x10 - 20lbs [quadriceps, glutes, hamstrings]
1x10 - 25lbs
1x10 - 30lbs
I also got curious and wanted to record down the muscles the machines and free weights target. I'm not doing a lot of exercises targeting my calves... Mmm... There are other machines in the weight room, but they have the type of weights you need to manually put on and off the machine, instead of just moving a pin. It's more than I can do/carry, even a short distance.
I got a newer personal best on the one-mile track run! 8 minutes and 12 seconds! Woohoo! Shaved 10 seconds off! I'm sure, though, if I had tried for two miles, my average pace would have dropped a lot.
July 22, 2010, Thursday
One mile - normal track field terrain on the elliptical - 8:12
3 minute cool-down
Burned 46 calories with a weight of 97 lbs with shoes and all
Free Weights
6x10 - Alternating Bicep Curls - 5lbs [biceps]
3x10 - 8lbs
1x10 - Dumbbell Rows (each arm) - 5lbs [latissimus dorsi , back, deltoids]
3x10 - Dumbbell Triceps Extensions - 5lbs [triceps, deltoids]
2x10 - 8lbs
1x10 - Shoulder Shrugs - 10 lbs [trapezius muscles, deltoids]
2x10 - Alternating Front Raise - 5lbs [deltoids]
1x10 - 8lbs
2x10 - Calf raise -10lbs [calves]
2x10 - Alternating lunges - 10lbs [quadriceps, glutes, hamstrings]
Machines
Seated leg curls - 3x10 - 15lbs [glutes, hamstrings]
Leg extension - 3x10 - 10lbs [quadriceps]
1x10 - 15lbs
Triceps Press - 3x10 - 20lbs [triceps]
1x10 - 30lbs
Back extension - 2x15 - 30lbs [erector spinae, glutes]
2x15 - 35lbs
Abdominal crunch - 3x10 - 15lbs [abdominal]
Torso rotation - 8x10 (4x10 each side) - 30lbs [abdominal, obliques]
Fly - 2x10 - 20lbs [pectoralis major, anterior deltoids, triceps]
Pulldown - 3x10 - 15lbs [biceps, latissimus dorsi]
Chest press - 3x8 - 10lbs [pectoralis major, anterior deltoids, triceps] (This one is one of the hardest machines for me, at the lowest weight it'll go, too...)
Shoulder press - 3x8 - 10lbs [anterior deltoids, triceps] (And this is the other machine I find extremely hard)
Leg press - 3x10 - 20lbs [quadriceps, glutes, hamstrings]
1x10 - 25lbs
1x10 - 30lbs