Work out

[hani_backup]

I'm still not completely well, but it's been itching at me for a while, and it's a way to empty my mind out. It takes time away from studying, which is a bad point, though... I went with a friend though they went to the treadmill. I really get awed by people who can run on the treadmill without needing to hold onto the bars. I need to and the few times I've tried letting go, I almost fell off.

February 2nd, 2011, Wednesday
Cross Trainer
One mile – normal track field terrain on the cross trainer – 7:50
3 minute cool-down
1.75 miles in 18:04
5 minute cool-down
Burned 86 calories

Free Weights
3x10 – Alternating Bicep Curls – 5lbs [biceps]
2x10 – Dumbbell Rows (1x10 each arm) – 5lbs [latissimus dorsi , back, deltoids]
3x10 – Dumbbell Triceps Extensions – 5lbs [triceps, deltoids]
1x10 – Shoulder Shrugs – 10 lbs [trapezius muscles, deltoids]
2x10 – Alternating Front Raise – 5lbs [deltoids]
2x10 – Calf raise –10lbs [calves]
2x10 – Alternating lunges – 10lbs [quadriceps, glutes, hamstrings]

Machines
Seated leg curls – 2x10 – 10lbs
1x10 - 15lbs [glutes, hamstrings]
Leg extension – 3x10 – 10lbs [quadriceps]
Triceps Press – 3x10 – 15lbs [triceps]
2x10 - 20lbs
Back extension – 3x10 – 10lbs [erector spinae, glutes]
Torso rotation – 6x10 (3x10 each side) – 15lbs [abdominal, obliques]
Abdominal - 2 x10 - 10lbs [abdominal]
2x10 - 15lbs


I was really unfocused on the cross trainer. I went for my usual one mile run, then vascillated between testing my endurance for 3 more miles and trying for another one mile run at the fastest I could. I didn't do either. I don't want to be a time hog on the cross trainer (there are signs around saying to only use the cardio equipment for 30 minutes during peak times) and I know a 3 mile run is likely to take more than 30 minutes. Maybe next time I'll try a 2 mile run for endurance. Pacing is always so hard for me to do.

The machines were good, though. Started them all at the lowest possible weights except for the tricep press and torso rotation and following my log was nice. I'm glad I listened to my body when it was going "Not at your best, Izzy..." and took more time with my sets and bypassed the machines that make my body strain more. I also helped a girl who didn't know how the torso rotation machine worked, and she thanked me after her set. Next time I should be able to bowl better!

It was also peaceful walking back through the snow-filled campus and seeing how high the snow had piled next to the shoveled sidewalks.

Comments

[paulliver.livejournal.com]

When I circuit train, I like to do thus:

15 minutes stair master
one set each of eight weight machines, alternating upper and lower body, 30 seconds rest between
15 minutes tread mill
another round of the same weights
15 minutes of rowing machine
another round of weights

That will solve your 30 minute limit problem, even if you should probably use more time on the cardio, since you run further than I do.

I remember being in awe of a woman at my old gym in Portland, OR. When I would walk in, she'd be there running on the treadmill. I'd wave hello, change, exercise, shower, get dressed, and wave good-bye at her, still on the tread mill, on my way out.

[hani.livejournal.com]

The cardio equipment tends to be booked up during peak times, and I avoid the bike machines. We have a rowing machine but I've never used it and it seems more intimidating!

Yeah, when I see people on the treadmills or other cardio machines for more than 30 minutes, I'm usually in awe.

[paulliver.livejournal.com]

The rowing machine is great. Press off with the legs, follow with the lower back, then finally roll back your shoulders and pull with your arms. Four body parts for the price of one.