Sunday Double: Strength Training – Biceps,Triceps – Nov 9,2008

Since I was up late last night watching a cricket game, I got up late in the morning. I was too lazy to do anything in the morning. So, after a long time, I skipped the Sunday morning cycling routine. I decided to go to the gym in the evening and then do the cycling after that. The more I go to the gym, the more I realize that I have a relatively weaker upper body. After finishing the marathon, I should focus more on the upper body but for now, I am going to try to stick to 2 day week visit to gym. I decided to do the biceps and triceps and do some ab workout in the gym today. Here is a list of exercises that I did:

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
9-Nov-08	Biceps,Triceps	Cardio	Elliptical	1	1	0	0		85 Calories
9-Nov-08	Biceps,Triceps	Abs	Machine Leg Pullup	2	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
9-Nov-08	Biceps,Triceps	Abs	Bench Upper Abs	3	1	15	0.0		Sit on a bench, while holding the bench behind the back on both sides, pull the chest back and bend the knees towards the chest and push it back to a 45 degree angle above the ground. Look up all the time
9-Nov-08	Biceps,Triceps	Abs	Machine Leg Pullup	4	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
9-Nov-08	Biceps,Triceps	Abs	Bench Upper Abs	5	2	15	0.0		Sit on a bench, while holding the bench behind the back on both sides, pull the chest back and bend the knees towards the chest and push it back to a 45 degree angle above the ground. Look up all the time
9-Nov-08	Biceps,Triceps	Abs	Machine Leg Pullup	6	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
9-Nov-08	Biceps,Triceps	Abs	Bench Upper Abs	7	3	15	0.0		Sit on a bench, while holding the bench behind the back on both sides, pull the chest back and bend the knees towards the chest and push it back to a 45 degree angle above the ground. Look up all the time
9-Nov-08	Biceps,Triceps	Reactive	Step Ups	8	1	12	10		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
9-Nov-08	Biceps,Triceps	Quadriceps	Squat	9	1	8	40		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Nov-08	Biceps,Triceps	Biceps	Bicep Curls	10	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
9-Nov-08	Biceps,Triceps	Biceps	Bicep Hammer Curls	11	1	20	20.0		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
9-Nov-08	Biceps,Triceps	Quadriceps	Squat	12	1	12	10.0		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
9-Nov-08	Biceps,Triceps	Hamstring	Lunges	13	1	20	30		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
9-Nov-08	Biceps,Triceps	Triceps	Rope Pull Ups	14	1	10	20		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
9-Nov-08	Biceps,Triceps	Triceps	Machine Hammer Pushdown	15	1	6	80		On Triceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
9-Nov-08	Biceps,Triceps	Reactive	Step Ups	16	2	12	10		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
9-Nov-08	Biceps,Triceps	Quadriceps	Squat	17	2	8	45		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Nov-08	Biceps,Triceps	Biceps	Bicep Curls	18	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
9-Nov-08	Biceps,Triceps	Biceps	Bicep Hammer Curls	19	2	20	20.0		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
9-Nov-08	Biceps,Triceps	Quadriceps	Squat	20	2	12	10.0		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
9-Nov-08	Biceps,Triceps	Hamstring	Lunges	21	2	20	30		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
9-Nov-08	Biceps,Triceps	Triceps	Rope Pull Ups	22	2	10	20		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
9-Nov-08	Biceps,Triceps	Triceps	Machine Hammer Pushdown	23	2	6	80		On Triceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
9-Nov-08	Biceps,Triceps	Quadriceps	Squat	24	3	8	45		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Nov-08	Biceps,Triceps	Quadriceps	Squat	25	3	12	10.0		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
9-Nov-08	Biceps,Triceps	Hamstring	Lunges	26	3	20	30		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
9-Nov-08	Biceps,Triceps	Abs	Leg Raise lying, Lower Abs	27	1	15	0		Lying on back, hands behind the hip , lift the leg and bring it down leg and