Strength Training – Chest,Hips – Nov 20, 2008

Since I had to do a tempo run in the afternoon, I did a short and simple Chest and Hips strength training in the morning. Here is the list:

 

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
20-Nov-08	Chest, Hips	Hips	Ball Twist	1	1	20			Lie on the back on the ball with a medicine ball in the hand pointed up and walk away from the ball until the upper back is on the ball. Make sure the body is completely parallel to the ground, then roll to the left side twisting the hips. Make sure that only the hips are twisted and not the entire body and make sure that the shoulders do not droop. Repeat on the right side
20-Nov-08	Chest, Hips	Hips	Ball Twist	2	2	20			Lie on the back on the ball with a medicine ball in the hand pointed up and walk away from the ball until the upper back is on the ball. Make sure the body is completely parallel to the ground, then roll to the left side twisting the hips. Make sure that only the hips are twisted and not the entire body and make sure that the shoulders do not droop. Repeat on the right side
20-Nov-08	Chest, Hips	Hips	Ball Twist	3	3	20			Lie on the back on the ball with a medicine ball in the hand pointed up and walk away from the ball until the upper back is on the ball. Make sure the body is completely parallel to the ground, then roll to the left side twisting the hips. Make sure that only the hips are twisted and not the entire body and make sure that the shoulders do not droop. Repeat on the right side
20-Nov-08	Chest, Hips	Hips	Ball Twist	4	4	20			Lie on the back on the ball with a medicine ball in the hand pointed up and walk away from the ball until the upper back is on the ball. Make sure the body is completely parallel to the ground, then roll to the left side twisting the hips. Make sure that only the hips are twisted and not the entire body and make sure that the shoulders do not droop. Repeat on the right side
20-Nov-08	Chest, Hips	Hips	Cable Rope Side Twist	5	1	20			On the cable rope, stand with the back facing the rope machine, pull the cable with right hand with left hand on the right and twist to the left until the entire body twists. Repeat the same on the other side
20-Nov-08	Chest, Hips	Hips	Cable Rope Side Twist	6	2	20			On the cable rope, stand with the back facing the rope machine, pull the cable with right hand with left hand on the right and twist to the left until the entire body twists. Repeat the same on the other side
20-Nov-08	Chest, Hips	Hips	Cable Rope Side Twist	7	3	20			On the cable rope, stand with the back facing the rope machine, pull the cable with right hand with left hand on the right and twist to the left until the entire body twists. Repeat the same on the other side
20-Nov-08	Chest, Hips	Hips	Cable Rope Side Twist	8	4	20			On the cable rope, stand with the back facing the rope machine, pull the cable with right hand with left hand on the right and twist to the left until the entire body twists. Repeat the same on the other side
20-Nov-08	Chest, Hips	Chest	Bench Press	9	1	10	95		Regular Bench Press
20-Nov-08	Chest, Hips	Chest	Bench Press	10	2	10	95		Regular Bench Press
20-Nov-08	Chest, Hips	Chest	Bench Press	11	3	10	95		Regular Bench Press
20-Nov-08	Chest, Hips	Chest	Bench Press	12	4	10	95		Regular Bench Press
20-Nov-08	Chest, Hips	Abs	Ball upper abs	13	1	20	0		Lie on the ball with hands on ears and come up with upper abs
20-Nov-08	Chest, Hips	Abs	Ball upper abs	13	1	20	0		Lie on the ball with hands on ears and come up with upper abs
20-Nov-08	Chest, Hips	Chest	Push - Machine Chest Press	13	1	10	90		Machine flies in which you push
20-Nov-08	Chest, Hips	Chest	Push - Machine Chest Press	14	2	10	90		Machine flies in which you push
20-Nov-08	Chest, Hips	Chest	Push - Machine Chest Press	15	3	10	90		Machine flies in which you push
20-Nov-08	Chest, Hips	Chest	Push - Machine Chest Press	16	4	10	90		Machine flies in which you push