Today was a break from running and to get back to do some upper body strength training. I reached the gym at 7 am to do some strength training on the arms and legs. I have realized that triceps is the weakest link in my upper body and so I have a hard time doing any of the triceps exercises. This may be because I never had to use them naturally or while playing any sports. You tend to use most other body parts either when playing a game or in daily life.
Here are the exercises that I did today at the gym.
Workout Date | Workout Name | Body Part | Exercise | Order | Set # | Reps | Weight | Tempo | Notes |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Machine Leg Pullup | 1 | 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 |
18-Nov-08 | Biceps,Triceps,Legs | Quadriceps | Squat | 2 | 1 | 20 | 12.5 |
| Standing on one leg, bend down with chest still pointing up, with hand on one hip, reach down and touch the knee of the other leg. Alternate legs |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Machine Leg Pullup | 3 | 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 |
18-Nov-08 | Biceps,Triceps,Legs | Quadriceps | Squat | 4 | 2 | 20 | 12.5 |
| Standing on one leg, bend down with chest still pointing up, with hand on one hip, reach down and touch the knee of the other leg. Alternate legs |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Machine Leg Pullup | 5 | 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 |
18-Nov-08 | Biceps,Triceps,Legs | Quadriceps | Squat | 6 | 3 | 20 | 12.5 |
| Standing on one leg, bend down with chest still pointing up, with hand on one hip, reach down and touch the knee of the other leg. Alternate legs |
18-Nov-08 | Biceps,Triceps,Legs | Legs | Leg Press | 7 | 1 | 10 | 150 |
| On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press |
18-Nov-08 | Biceps,Triceps,Legs | Biceps | Bicep Curls | 8 | 1 | 20 | 22.5 |
| On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps |
18-Nov-08 | Biceps,Triceps,Legs | Biceps | Cable Rope Pull | 9 | 1 | 6 | 30.0 |
| On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause. |
18-Nov-08 | Biceps,Triceps,Legs | Reactive | Step Ups | 10 | 1 | 20 | 25 |
| Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance. |
18-Nov-08 | Biceps,Triceps,Legs | Legs | Leg Press | 11 | 2 | 10 | 150 |
| On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press |
18-Nov-08 | Biceps,Triceps,Legs | Biceps | Bicep Curls | 12 | 2 | 20 | 22.5 |
| On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps |
18-Nov-08 | Biceps,Triceps,Legs | Biceps | Cable Rope Pull | 13 | 2 | 6 | 30.0 |
| On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause. |
18-Nov-08 | Biceps,Triceps,Legs | Reactive | Step Ups | 14 | 2 | 20 | 25 |
| Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance. |
18-Nov-08 | Biceps,Triceps,Legs | Legs | Leg Press | 16 | 3 | 10 | 150 |
| On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press |
18-Nov-08 | Biceps,Triceps,Legs | Biceps | Bicep Curls | 17 | 3 | 20 | 22.5 |
| On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps |
18-Nov-08 | Biceps,Triceps,Legs | Biceps | Cable Rope Pull | 18 | 3 | 6 | 30.0 |
| On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause. |
18-Nov-08 | Biceps,Triceps,Legs | Reactive | Step Ups | 19 | 3 | 20 | 25 |
| Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance. |
18-Nov-08 | Biceps,Triceps,Legs | Triceps | Machine Hammer Pushdown | 20 | 1 | 10 | 90 |
| On Triceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up |
18-Nov-08 | Biceps,Triceps,Legs | Triceps | Rope Pull Ups | 21 | 1 | 10 | 30 |
| On the rope machine, where you do usually do back, face away from the machine, lock the elbow joints to the side and pull the rope up with palms facing down (opposite of doing biceps). This is like throwing a dart from the side of the head to a board. Just the arm should move, the elbows and above should stay firmly in place |
18-Nov-08 | Biceps,Triceps,Legs | Hamstring | Lunges | 22 | 1 | 20 | 50 |
| Hold a horizontal bar bell on the back. (make sure that you lift the bar bell with feet one in front of the other and when you put it down, lift it up with a jerk and put it down) Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges |
18-Nov-08 | Biceps,Triceps,Legs | Triceps | Machine Hammer Pushdown | 23 | 2 | 10 | 90 |
| On Triceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up |
18-Nov-08 | Biceps,Triceps,Legs | Triceps | Rope Pull Ups | 24 | 2 | 10 | 30 |
| On the rope machine, where you do usually do back, face away from the machine, lock the elbow joints to the side and pull the rope up with palms facing down (opposite of doing biceps). This is like throwing a dart from the side of the head to a board. Just the arm should move, the elbows and above should stay firmly in place |
18-Nov-08 | Biceps,Triceps,Legs | Hamstring | Lunges | 25 | 2 | 20 | 50 |
| Hold a horizontal bar bell on the back. (make sure that you lift the bar bell with feet one in front of the other and when you put it down, lift it up with a jerk and put it down) Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges |
18-Nov-08 | Biceps,Triceps,Legs | Triceps | Machine Hammer Pushdown | 26 | 3 | 10 | 90 |
| On Triceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up |
18-Nov-08 | Biceps,Triceps,Legs | Triceps | Rope Pull Ups | 27 | 3 | 10 | 30 |
| On the rope machine, where you do usually do back, face away from the machine, lock the elbow joints to the side and pull the rope up with palms facing down (opposite of doing biceps). This is like throwing a dart from the side of the head to a board. Just the arm should move, the elbows and above should stay firmly in place |
18-Nov-08 | Biceps,Triceps,Legs | Hamstring | Lunges | 28 | 3 | 20 | 50 |
| Hold a horizontal bar bell on the back. (make sure that you lift the bar bell with feet one in front of the other and when you put it down, lift it up with a jerk and put it down) Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Ball upper abs | 29 | 1 | 20 | 0 |
| Lie on the ball with hands on ears and come up with upper abs |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Floor Lower Abs | 30 | 1 | 20 | 0 |
| Lie on the floor and bring the legs to cycling position and push the legs alternatively like cycling. Make sure that you push the leg back enough and the legs are raised enough |
18-Nov-08 | Biceps,Triceps,Legs | Hips | Side Bend on Machine | 31 | 1 | 40 | 25 |
| On the back machine, with weight in one hand, bend to the left side with the right hand on the other hip. On theo ther side of the machine, do the same on left side with hand on right hip. |
18-Nov-08 | Biceps,Triceps,Legs | Chest | PushUps | 32 | 1 | 15 | 0 |
| Facing down on the ground, with hands on the side right by the chest, do pushups. Make sure that hands are as close as possible to the chest |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Ball upper abs | 33 | 2 | 20 | 0 |
| Lie on the ball with hands on ears and come up with upper abs |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Floor Lower Abs | 34 | 2 | 20 | 0 |
| Lie on the floor and bring the legs to cycling position and push the legs alternatively like cycling. Make sure that you push the leg back enough and the legs are raised enough |
18-Nov-08 | Biceps,Triceps,Legs | Hips | Side Bend on Machine | 35 | 2 | 40 | 25 |
| On the back machine, with weight in one hand, bend to the left side with the right hand on the other hip. On theo ther side of the machine, do the same on left side with hand on right hip. |
18-Nov-08 | Biceps,Triceps,Legs | Chest | PushUps | 36 | 2 | 15 | 0 |
| Facing down on the ground, with hands on the side right by the chest, do pushups. Make sure that hands are as close as possible to the chest |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Ball upper abs | 37 | 3 | 20 | 0 |
| Lie on the ball with hands on ears and come up with upper abs |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Floor Lower Abs | 38 | 3 | 20 | 0 |
| Lie on the floor and bring the legs to cycling position and push the legs alternatively like cycling. Make sure that you push the leg back enough and the legs are raised enough |
18-Nov-08 | Biceps,Triceps,Legs | Hips | Side Bend on Machine | 39 | 3 | 40 | 25 |
| On the back machine, with weight in one hand, bend to the left side with the right hand on the other hip. On theo ther side of the machine, do the same on left side with hand on right hip. |
18-Nov-08 | Biceps,Triceps,Legs | Chest | PushUps | 40 | 3 | 15 | 0 |
| Facing down on the ground, with hands on the side right by the chest, do pushups. Make sure that hands are as close as possible to the chest |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Ball upper abs | 41 | 4 | 20 | 0 |
| Lie on the ball with hands on ears and come up with upper abs |
18-Nov-08 | Biceps,Triceps,Legs | Abs | Floor Lower Abs | 42 | 4 | 20 | 0 |
| Lie on the floor and bring the legs to cycling position and push the legs alternatively like cycling. Make sure that you push the leg back enough and the legs are raised enough |
18-Nov-08 | Biceps,Triceps,Legs | Hips | Side Bend on Machine | 43 | 4 | 40 | 25 |
| On the back machine, with weight in one hand, bend to the left side with the right hand on the other hip. On theo ther side of the machine, do the same on left side with hand on right hip. |
18-Nov-08 | Biceps,Triceps,Legs | Chest | PushUps | 44 | 4 | 15 | 0 |
| Facing down on the ground, with hands on the side right by the chest, do pushups. Make sure that hands are as close as possible to the chest |
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