Sunday Triple Play – Part 2 - Strength Training – Shoulder, Triceps, Quads – Oct 26,2008

After doing some cycling in the morning, I went to the gym at 3:00 pm to do some upper body workout. I am always confused on what activates to do in the gym with all the myriad choices you have. I just decided to do some random upper body exercises since I was really looking forward to play a game of volleyball after finishing gym. Here is a list of exercises from today:

 

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
26-Oct-08	Biceps, Shoulder, Triceps	Cardio	Elliptical	1	1	0	0		50 Calories
26-Oct-08	Biceps, Shoulder, Triceps	Abs	Upper Abs	2	1	15	0		Lying on the ground, with hands on the back of head, raise the legs up and bring the upper body up to left and right so that it's almost touching the knee
26-Oct-08	Biceps, Shoulder, Triceps	Abs	Upper Abs	3	1	15	32.0		On the rope machine (where you do back pulls), face towards the machine, sit down on the knees and hold both ropes at shoulder width, rock forward towards the ground and feel the effect on the upper abs
26-Oct-08	Biceps, Shoulder, Triceps	Reactive	Floor Cobra	4	1	15	0.0		Lying on the ground on the belly, stretch both hands to the side and raise the chest up (body should be in a flight shape position)
26-Oct-08	Biceps, Shoulder, Triceps	Quadriceps	Squat	5	1	12	30		Holding 35lbs weights in both hands, do squats bending down
26-Oct-08	Biceps, Shoulder, Triceps	Reactive	Step Ups	6	1	12	25		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
26-Oct-08	Biceps, Shoulder, Triceps	Abs	Upper Abs	7	2	15	32.0		On the rope machine (where you do back pulls), face towards the machine, sit down on the knees and hold both ropes at shoulder width, rock forward towards the ground and feel the effect on the upper abs
26-Oct-08	Biceps, Shoulder, Triceps	Reactive	Floor Cobra	8	2	15	0.0		Lying on the ground on the belly, stretch both hands to the side and raise the chest up (body should be in a flight shape position)
26-Oct-08	Biceps, Shoulder, Triceps	Quadriceps	Squat	9	2	12	30		Holding 35lbs weights in both hands, do squats bending down
26-Oct-08	Biceps, Shoulder, Triceps	Reactive	Step Ups	10	2	12	25		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
26-Oct-08	Biceps, Shoulder, Triceps	Abs	Upper Abs	11	3	15	32.0		On the rope machine (where you do back pulls), face towards the machine, sit down on the knees and hold both ropes at shoulder width, rock forward towards the ground and feel the effect on the upper abs
26-Oct-08	Biceps, Shoulder, Triceps	Reactive	Floor Cobra	12	3	15	0.0		Lying on the ground on the belly, stretch both hands to the side and raise the chest up (body should be in a flight shape position)
26-Oct-08	Biceps, Shoulder, Triceps	Quadriceps	Squat	13	3	12	30		Holding 35lbs weights in both hands, do squats bending down
26-Oct-08	Biceps, Shoulder, Triceps	Reactive	Step Ups	14	3	12	25		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
26-Oct-08	Biceps, Shoulder, Triceps	Biceps	Seated Bicep Curls	15	1	12	20.0		Sitting on a bench, hold dumb bells in both hands and bring them up at the same time until chest height. At the top and bottom position, make sure that the tension is maintained in the elbows al lthe time
26-Oct-08	Biceps, Shoulder, Triceps	Hamstring	Lunges	16	1	20	25		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
26-Oct-08	Biceps, Shoulder, Triceps	Biceps	Bicep Curls	17	1	16	20.0		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 8 reps
26-Oct-08	Biceps, Shoulder, Triceps	Triceps	Rope Pull Ups	18	1	10	20		On the rope machine, where you do usually do back, lock the elbow joints to the side and pull the rope up with palms facing down (opposite of doing biceps)
26-Oct-08	Biceps, Shoulder, Triceps	Shoulder	Dumbbell Hammer Lift	19	1	12	10		With dumbbells in both hands, knees slightly bent, hold the dumbbells in a hammer position, lift hands horizontally up and forward (be careful to not lean backward)
26-Oct-08	Biceps, Shoulder, Triceps	Biceps	Seated Bicep Curls	20	2	12	20.0		Sitting on a bench, hold dumb bells in both hands and bring them up at the same time until chest height. At the top and bottom position, make sure that the tension is maintained in the elbows al lthe time
26-Oct-08	Biceps, Shoulder, Triceps	Hamstring	Lunges	21	2	20	25		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
26-Oct-08	Biceps, Shoulder, Triceps	Biceps	Bicep Curls	22	2	16	20.0		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 8 reps
26-Oct-08	Biceps, Shoulder, Triceps	Triceps	Rope Pull Ups	23	2	10	20		On the rope machine, where you do usually do back, lock the elbow joints to the side and pull the rope up with palms facing down (opposite of doing biceps)
26-Oct-08	Biceps, Shoulder, Triceps	Shoulder	Dumbbell Hammer Lift	24	2	12	10		With dumbbells in both hands, knees slightly bent, hold the dumbbells in a hammer position, lift hands horizontally up and forward (be careful to not lean backward)
26-Oct-08	Biceps, Shoulder, Triceps	Biceps	Seated Bicep Curls	25	3	12	20.0		Sitting on a bench, hold dumb bells in both hands and bring them up at the same time until chest height. At the top and bottom position, make sure that the tension is maintained in the elbows al lthe time
26-Oct-08	Biceps, Shoulder, Triceps	Hamstring	Lunges	26	3	20	25		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
26-Oct-08	Biceps, Shoulder, Triceps	Biceps	Bicep Curls	27	2	16	20.0		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 8 reps
26-Oct-08	Biceps, Shoulder, Triceps	Triceps	Rope Pull Ups	28	33	10	20		On the rope machine, where you do usually do back, lock the elbow joints to the side and pull the rope up with palms facing down (opposite of doing biceps)
26-Oct-08	Biceps, Shoulder, Triceps	Shoulder	Dumbbell Hammer Lift	29	3	12	10		With dumbbells in both hands, knees slightly bent, hold the dumbbells in a hammer position, lift hands horizontally up and forward (be careful to not lean backward)