Sunday, August 21, 2011

"The Rack" Progress Update

August 21, 2011.

In going through my blog to see how far I've come I realized I overlooked posting my progress on "the rack" program. Perhaps it was because I only did it for 5 sessions from July 5-July 17 before Jodi switched me out to a new program and the fact that she used the same sheet so I didn't bring it home with me. Anyways, here is the progress from that dreaded program...

Elliptical from 22min at level 9 @ 95RPM to treadmill 10min - 3min @3mph with 1% incline, up .2mph every 1 min until 4mph, then 1min @ 4.5mph, 1min @ 3mph

Squat rack from 2/15 with 30lbs to 2/15 with 40lbs
Sumo squat from 2/20 with 10lbs to 2/20 with 17.5lbs
Rack lunges from 2/15 with 30lbs to giving up on this activity

Assited pull-up from 1/10 at 90lbs lifted to stayed the same
Face pull from 2/15 with 30lbs to 2/15 with 42.5lbs

Chest press from 2/15 with 12.5lbs to 2/15 with 17.5lbs
Chest fly from 2/15 with 10lbs to 2/15 with 12.5lbs

Concentration curl from 2/15 with 12.5lbs to stayed the same
Skull crusher from 2/15 with 10lbs to stayed the same
Lateral raise from 2/15 with 7.5lbs to stayed the same

Bosu crunch from 1/15 to Regular crunch on floor 1/20
Bosu twist from 1/12 to Toe touch on floor 1/20
Scissor feet from 1/20 to stayed the same
Double Crunch from 1/15 to omitted from program
Back extension from 1/20 to stayed the same

Stairmill from 1.5min @ 42 steps/min to 1.5min @ 60 steps/min


Part of me is surprised to see progress in only 5 sessions for some excercises, but part of me is disappointed to see I made no progress in other areas or slacked off and eliminated parts of the program. Jodi was right to switch me out of this one and give me something new.

No comments:

Post a Comment