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Table of Machines & Exercises

Do strength exercises 3-5 times a week. We want to feel a little fatigue but not pain. Make all movements careful & controlled, especially lowering movements. Do not let anything fall down. Do them by muscle groups, then rest that group for 6 days before doing it again.
Current focus & priorities (updated 2/ 7/19 11:17) :

... 1ExerciseSts×RpsUPCEA(Usefulness,PushingLimit,Convenience,Enjoyment,AllCriteriaMerged) 
602LF abdominalA 4
603LF abdominalA 4
615HS lower chest decl pressC 4
616HS upper chest incl pressC 4
620RC center chest pressC 4
621LF chest pressC 4
607ROC-IT prone leg curlH 4
608LF leg curlH 4
609ROC-IT leg curlH 4
610LF seated leg curlH 4
BKE 18Back Extension3×10M180066J(85×3×10) Low Back Ext. MachineK 4
580RC midrowK 4
581LF rowK 4
582HS MTS highrowK 4
BKE 583LF Back Extension3×10M180066J(85×3×10) Low Back Ext. MachineK 4
584RC low backK 4
591Mx diverging lat pulldownK 4
592LF pulldownK 4
585Mx arm curlP 4
586HS biceps curlP 4
587LF biceps curlP 4
588RC biceps curlP 4
QDS 17Quad Set2×5×15s5Q 4
593LF GluteQ 4
594LF seated leg pressQ 4
611RC leg extensionQ 4
612LF leg extensionQ 4
604LF shoulder pressS 4
605ROC-IT shoulder pressS 4
622LF lateral raiseS 4
623Mx lateral raiseS 4
597RC seated dipT 4
598LF triceps pressT 4
599Mt triceps extensionT 4
600HS triceps extensionT 4
606LF calf extensionV 4
595LF hip abductionZ 3
596LF hip adductionZ 3
RBK 2Recumbent Bike1×10mM5060O10 mins casual pace ~50rpm,Z 4
WLK 85Walk15mn0080HWalking is good for balance, strength & muscle.Z 4
SWM 86Swim 1000 yards or meters27mn0010Hgood for breathing & well being for the day & sleepZ 4
HST 3Hamstring Stretch3×30s530 seconds lying supine (on back face&torso facing up) WHAT ABOUT 99?? 9
PRS 4Piriformis Stretch3×30s530 seconds lying supine (on back face&torso facing up)? 9
CSR 5Calf Stretch3×30s5---K30 seconds standing (1 LEG AT A TIME OR BOTH LEGS IN SYNC )?? 9
LCR 6Seated Leg Curls3×15M025Toes pulled back? 9
LXT 7Leg Extension3×155Single leg toes pulled back? 9
LPR 8Hoist Leg Press3×155Toes pointed out? 9
STS 9Sit To Stand3×15M255---KSmall push off, sit on foam cushion to make it easier, slowly (legs together)? 9
WSL 10Wall Slides3×105Feet out in front? 9
STU 11Step Ups2×3×105---Oup & down on same 1 leg, hi or lo step, 2 lb wt each ankle, (ST=P Reebok)? 9
HRS 12Heel Raises1×3×155no momentum, legs in sync, legs together? 9
LLR 13Straight Leg Raise2×3×105---KSupine knee straight (on back face&torso facing up), 1 leg at a time? 9
SLR 14Sidelying Leg Raise3×105Knee straight? 9
GBR 15Glute Bridge1×3×15s5feet on large swiss ball, hold 2 seconds while butt is up? 9
SLB 16Single Leg Balance2×3×30s5---K30 seconds as little help as possible, stand on one leg and maintain your balance? 9
NSC 24Normal Stair Climb0000H(change my habit back to normal)? 9
HBD 92HipAbduction× ×M07----Kpush apart?? 9
HDD 94HipAdduction× ×M06----Kpull together?? 9
MWK 98MonsterWalk(Sidewalking)1×4×20ft----Ostretch band across ankles, sidestep back & forth 20 feet, repeat 4 times?? 9
589LF torso rotation? 9
590LF torso rotation? 9
601Hs alternate execises? 9
613LF assist dip & chin? 9
614LF assist dip & chin? 9
617HS pectoral fly? 9
618LF pectoral fly & deltoid? 9
619LF pectoral fly & deltoid? 9
Location of the 68 machines at LAFitness we use per the above table. Top of the table is north.
613 614 615 616 617 618 619 620 621 622 623
  612 611 610 609 608 607 606 605 604 603
  593 594 595 596 597 598 599 600 601 602
  592 591 590 589 588 587 586   
  580 581  582 583 584 585   
For our initial list of 93 exercises, go here: http://www.aceso.org/pt2go/hep2go.htm
Click here to see when we have done our strength exercise routines.



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