I took a break again yesterday to give some healing time to the calf. I felt a little better this morning. So, I decided to do some quick strength training. Here are the exercises that I did in the Gym today:
Workout Date | Workout Name | Body Part | Exercise | Order | Set # | Reps | Weight | Tempo | Notes |
27-Nov-08 | Biceps,Back | Cardio | Elliptical | 1 | 1 | 0 | 0 |
| 85 Calories |
27-Nov-08 | Biceps,Back | Abs | Ball upper abs | 2 | 1 | 20 | 0 |
| Lie on the ball with hands on ears and come up with upper abs |
27-Nov-08 | Biceps,Back | Abs | Machine Leg Pullup | 3 | 1 | 15 | 0 |
| With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down |
27-Nov-08 | Biceps,Back | Abs | Ball Lower Abs | 4 | 1 | 15 | 0.0 |
| Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position |
27-Nov-08 | Biceps,Back | Abs | Ball upper abs | 5 | 2 | 20 | 0 |
| Lie on the ball with hands on ears and come up with upper abs |
27-Nov-08 | Biceps,Back | Abs | Machine Leg Pullup | 6 | 2 | 15 | 0 |
| With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down |
27-Nov-08 | Biceps,Back | Abs | Ball Lower Abs | 7 | 2 | 15 | 0.0 |
| Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position |
27-Nov-08 | Biceps,Back | Abs | Ball upper abs | 8 | 3 | 20 | 0 |
| Lie on the ball with hands on ears and come up with upper abs |
27-Nov-08 | Biceps,Back | Abs | Machine Leg Pullup | 9 | 3 | 15 | 0 |
| With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down |
27-Nov-08 | Biceps,Back | Abs | Ball Lower Abs | 10 | 3 | 15 | 0.0 |
| Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position |
27-Nov-08 | Biceps,Back | Back | Lat Pulldowns | 11 | 1 | 10 | 140 |
| On the lat pulldowns machine, pull down the rod and push it back up, all in one motion. Make sure not to pause at any point and keep the back straight |
27-Nov-08 | Biceps,Back | Back | Cable Rope Pull | 12 | 1 | 12 | 32.5 |
| Sitting on a bench, On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6) |
27-Nov-08 | Biceps,Back | Biceps | Bicep Curls | 13 | 1 | 24 | 25.0 |
| On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps |
27-Nov-08 | Biceps,Back | Biceps | Bicep Hammer Curls | 14 | 1 | 24 | 25.0 |
| On one leg , hold the dumb bells like a hammer and bring it close to the shoulder. Make sure you do it slowly and the tension is maintained on the way down. Alternate legs for every 10 reps |
27-Nov-08 | Biceps,Back | Quadriceps | Squat | 15 | 1 | 12 | 35 |
| Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts |
27-Nov-08 | Biceps,Back | Hamstring | Lunges | 16 | 1 | 24 | 30 |
| Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges |
27-Nov-08 | Biceps,Back | Back | Lat Pulldowns | 17 | 2 | 10 | 140 |
| On the lat pulldowns machine, pull down the rod and push it back up, all in one motion. Make sure not to pause at any point and keep the back straight |
27-Nov-08 | Biceps,Back | Back | Cable Rope Pull | 18 | 2 | 12 | 32.5 |
| Sitting on a bench, On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6) |
27-Nov-08 | Biceps,Back | Biceps | Bicep Curls | 19 | 2 | 24 | 25.0 |
| On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps |
27-Nov-08 | Biceps,Back | Biceps | Bicep Hammer Curls | 20 | 2 | 24 | 25.0 |
| On one leg , hold the dumb bells like a hammer and bring it close to the shoulder. Make sure you do it slowly and the tension is maintained on the way down. Alternate legs for every 10 reps |
27-Nov-08 | Biceps,Back | Quadriceps | Squat | 21 | 2 | 12 | 35 |
| Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts |
27-Nov-08 | Biceps,Back | Hamstring | Lunges | 22 | 2 | 24 | 30 |
| Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges |
27-Nov-08 | Biceps,Back | Back | Lat Pulldowns | 23 | 3 | 10 | 140 |
| On the lat pulldowns machine, pull down the rod and push it back up, all in one motion. Make sure not to pause at any point and keep the back straight |
27-Nov-08 | Biceps,Back | Back | Cable Rope Pull | 24 | 3 | 12 | 32.5 |
| Sitting on a bench, On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6) |
27-Nov-08 | Biceps,Back | Biceps | Bicep Curls | 25 | 3 | 24 | 25.0 |
| On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps |
27-Nov-08 | Biceps,Back | Biceps | Bicep Hammer Curls | 26 | 3 | 24 | 25.0 |
| On one leg , hold the dumb bells like a hammer and bring it close to the shoulder. Make sure you do it slowly and the tension is maintained on the way down. Alternate legs for every 10 reps |
27-Nov-08 | Biceps,Back | Quadriceps | Squat | 27 | 3 | 12 | 35 |
| Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts |
27-Nov-08 | Biceps,Back | Hamstring | Lunges | 28 | 3 | 24 | 30 |
| Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges |
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