Strength Training – Chest, Shoulders – Nov 25, 2008

Since I developed a blister on the right calf from the weekend run, I took a break yesterday. I decided to do some quick strength training for an hour in the morning since I was going to run with my colleague in the noon. Here are the strength training exercises that I did:

 

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
25-Nov-08	Chest,Shoulder	Cardio	Elliptical	1	1	0	0		85 Calories
25-Nov-08	Chest,Shoulder	Abs	Ball upper abs	2	1	20	0		Lie on the ball with hands on ears and come up with upper abs
25-Nov-08	Chest,Shoulder	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
25-Nov-08	Chest,Shoulder	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
25-Nov-08		Abs	Ball upper abs	5	2	20	0		Lie on the ball with hands on ears and come up with upper abs
25-Nov-08		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
25-Nov-08	Chest,Shoulder	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
25-Nov-08	Chest,Shoulder	Abs	Ball upper abs	8	3	20	0		Lie on the ball with hands on ears and come up with upper abs
25-Nov-08	Chest,Shoulder	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
25-Nov-08	Chest,Shoulder	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
25-Nov-08	Chest,Shoulder	Chest	Bench Press	11	1	10	95		Regular Bench Press
25-Nov-08	Chest,Shoulder	Chest	Bench Press	12	2	10	95		Regular Bench Press
25-Nov-08	Chest,Shoulder	Chest	Bench Press	13	3	10	95		Regular Bench Press
25-Nov-08	Chest,Shoulder	Chest	Bench Press	14	4	10	95		Regular Bench Press
25-Nov-08	Chest,Shoulder	Chest	Push - Machine Chest Press	15	1	10	90		Machine flies in which you push
25-Nov-08	Chest,Shoulder	Chest	Push - Machine Chest Press	16	2	10	90		Machine flies in which you push
25-Nov-08	Chest,Shoulder	Chest	Push - Machine Chest Press	17	3	10	90		Machine flies in which you push
25-Nov-08	Chest,Shoulder	Chest	Push - Machine Chest Press	18	4	10	90		Machine flies in which you push
25-Nov-08	Chest,Shoulder	Shoulder	Machine Shoulder Press	19	1	10	40.0		On the shoulder press machine, push it up and bring it down again.
25-Nov-08	Chest,Shoulder	Shoulder	Machine Shoulder Press	20	2	10	40.0		On the shoulder press machine, push it up and bring it down again.
25-Nov-08	Chest,Shoulder	Shoulder	Machine Shoulder Press	21	3	10	40.0		On the shoulder press machine, push it up and bring it down again.
25-Nov-08	Chest,Shoulder	Shoulder	Machine Shoulder Press	22	4	10	40.0		On the shoulder press machine, push it up and bring it down again.
25-Nov-08	Chest,Shoulder	Triceps	Dumbbell Lying down	23	1	10	10		Lie down on the floor, hold dumbbells in both hands like a hamer and bring one dumbbell down all the way to the ground and take it up again. Make sure the elbows are locked and impact is on the triceps
25-Nov-08	Chest,Shoulder	Triceps	Dumbbell Lying down	24	2	10	10		Lie down on the floor, hold dumbbells in both hands like a hamer and bring one dumbbell down all the way to the ground and take it up again. Make sure the elbows are locked and impact is on the triceps
25-Nov-08	Chest,Shoulder	Triceps	Dumbbell Lying down	25	3	10	10		Lie down on the floor, hold dumbbells in both hands like a hamer and bring one dumbbell down all the way to the ground and take it up again. Make sure the elbows are locked and impact is on the triceps