Strength Training – Shoulder, Chest and Triceps – Sep 30, 2008

I was damn tired after doing the tempo run and had a hard time getting up in the morning. I managed to wake up at 5:45 am, had the protein drink and reached the gym at 6:30. Although I worked out only for 40 minutes, I managed to do some decent enough exercises for Shoulder, Chest and Triceps. Here is a list of the exercises done today.

 

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
29-Sep-08	Chest,Shoulder,Triceps	Cardio	Elliptical	1	1	0	0		50 calories
29-Sep-08	Chest,Shoulder,Triceps	Chest	Rope Chest Flies	2	1	12	12		On rope machine ( wide rope and weights) , facing away from the machine, hold rope wide and pull the rope straight forward with arms as straight as possible
29-Sep-08	Chest,Shoulder,Triceps	Reactive	Jumping Jack	3	1	20			Jump with legs wide and hands above head
29-Sep-08	Chest,Shoulder,Triceps	Chest	Rope Chest Flies	4	2	10	12		On rope machine ( wide rope and weights) , facing away from the machine, hold rope wide and pull the rope straight forward with arms as straight as possible
29-Sep-08	Chest,Shoulder,Triceps	Reactive	Jumping Jack	5	2	20			Jump with legs wide and hands above head
29-Sep-08	Chest,Shoulder,Triceps	Chest	Rope Chest Flies	6	3	10	12		On rope machine ( wide rope and weights) , facing away from the machine, hold rope wide and pull the rope straight forward with arms as straight as possible
29-Sep-08	Chest,Shoulder,Triceps	Reactive	Jumping Jack	7	3	20			Jump with legs wide and hands above head
29-Sep-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell horizontal lift	8	1	12	10		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
29-Sep-08	Chest,Shoulder,Triceps	Reactive	Hop Bench Jump	9	1	10			Hop on to a small bench and come back down to the standing position
29-Sep-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell horizontal lift	10	2	12	10		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
29-Sep-08	Chest,Shoulder,Triceps	Reactive	Hop Bench Jump	11	2	10			Hop on to a small bench and come back down to the standing position
29-Sep-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell horizontal lift	12	3	12	10		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
29-Sep-08	Chest,Shoulder,Triceps	Triceps	Machine Hammer Pushdown	14	1	8	70		On Tripceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
29-Sep-08	Chest,Shoulder,Triceps	Reactive	Wall Jump	15	1	30			Jump and hit the wall with both hands (like a Hi-Fi)
29-Sep-08	Chest,Shoulder,Triceps	Triceps	Machine Hammer Pushdown	16	2	12	80		On Tripceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
29-Sep-08	Chest,Shoulder,Triceps	Reactive	Wall Jump	17	2	30			Jump and hit the wall with both hands (like a Hi-Fi)
29-Sep-08	Chest,Shoulder,Triceps	Triceps	Machine Hammer Pushdown	18	3	12	80		On Tripceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
29-Sep-08	Chest,Shoulder,Triceps	Reactive	Wall Jump	19	3	30			Jump and hit the wall with both hands (like a Hi-Fi)
29-Sep-08	Chest,Shoulder,Triceps	Chest	Dumbbell Incline Press	20	1	10	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
29-Sep-08	Chest,Shoulder,Triceps	Abs	Ball upper abs	21	1	20	0		Lie on the ball with hands on ears and come up with upper abs
29-Sep-08	Chest,Shoulder,Triceps	Chest	Dumbbell Incline Press	22	2	10	25		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
29-Sep-08	Chest,Shoulder,Triceps	Abs	Ball upper abs	23	2	20	0		Lie on the ball with hands on ears and come up with upper abs
29-Sep-08	Chest,Shoulder,Triceps	Chest	Dumbbell Incline Press	24	3	10	22		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
29-Sep-08	Chest,Shoulder,Triceps	Abs	Ball upper abs	25	3	20	0		Lie on the ball with hands on ears and come up with upper abs
29-Sep-08	Chest,Shoulder,Triceps	Chest	Dumbbell Incline Press	26	4	10	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
29-Sep-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	27	1	10	75		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up
29-Sep-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	28	2	10	85		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up
29-Sep-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	29	3	10	85		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up
29-Sep-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	30	4	10	85		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up