Weekend Double – Part 2: Strength Training – Nov 1, 2008

After finishing a short cycling routine in the morning, I did a quick 45 minutes of strength training in the evening. I kept it simple so that I could be in good shape for the half marathon tomorrow. Doing a chest training before a long run is counter productive to your run. So, it's better to work the arms and a bit of legs. Here is a list of biceps, triceps and leg exercises that I did.

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
1-Nov-08	Biceps, Legs, Triceps	Cardio	Elliptical	1	1	0	0		50 Calories
1-Nov-08	Biceps, Legs, Triceps	Reactive	Floor Bridge	2	1	20			Lie down on the floor on the back and raise the back like a bridge and hold for 2 seconds and come back down again
1-Nov-08	Biceps, Legs, Triceps	Abs	Upper Abs	3	1	20	0		Lying on the ground, with hands on the back of head, raise the legs up and bring the upper body up to left and right so that it's almost touching the knee
1-Nov-08	Biceps, Legs, Triceps	Abs	Upper Abs	4	2	20	0		Lying on the ground, with hands on the back of head, raise the legs up and bring the upper body up to left and right so that it's almost touching the knee
1-Nov-08	Biceps, Legs, Triceps	Reactive	Back Stretch	5	1	10	15.0		Stand on left leg (one leg) and bend down and touch the shin (of leg) and stand up with right chest slightly twisted to the right (posture should be straight)
1-Nov-08	Biceps, Legs, Triceps	Reactive	Back Stretch	6	2	10	15.0		Stand on left leg (one leg) and bend down and touch the shin (of leg) and stand up with right chest slightly twisted to the right (posture should be straight)
1-Nov-08	Biceps, Legs, Triceps	Reactive	Back Stretch	7	3	10	15.0		Stand on left leg (one leg) and bend down and touch the shin (of leg) and stand up with right chest slightly twisted to the right (posture should be straight)
1-Nov-08	Biceps, Legs, Triceps	Quadriceps	Squat	8	1	8	40		Holding 35lbs weights in both hands, do squats bending down
1-Nov-08	Biceps, Legs, Triceps	Reactive	Step Ups	9	3	12	0		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
1-Nov-08	Biceps, Legs, Triceps	Quadriceps	Squat	10	1	8	40		Holding 35lbs weights in both hands, do squats bending down
1-Nov-08	Biceps, Legs, Triceps	Reactive	Step Ups	11	3	12	0		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
1-Nov-08	Biceps, Legs, Triceps	Quadriceps	Squat	12	1	8	40		Holding 35lbs weights in both hands, do squats bending down
1-Nov-08	Biceps, Legs, Triceps	Reactive	Step Ups	13	3	12	0		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
1-Nov-08	Biceps, Legs, Triceps	Biceps	Bicep Curls	14	1	12	20.0		Sit on a stool with one leg on the ground another hanging in the air, curl the dumb bells all the way up and get it down all in one motion (no pause on the way up or down). Make sure the elbows are tucked to the waist
1-Nov-08	Biceps, Legs, Triceps	Biceps	Bicep Hammer Curls	15	1	12	22.5		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 8 reps
1-Nov-08	Biceps, Legs, Triceps	Reactive	Jumping Jack	16	1	20	0		Jump with legs wide and hands above head
1-Nov-08	Biceps, Legs, Triceps	Biceps	Bicep Curls	17	2	12	20.0		Sit on a stool with one leg on the ground another hanging in the air, curl the dumb bells all the way up and get it down all in one motion (no pause on the way up or down). Make sure the elbows are tucked to the waist
1-Nov-08	Biceps, Legs, Triceps	Biceps	Bicep Hammer Curls	18	2	12	22.5		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 8 reps
1-Nov-08	Biceps, Legs, Triceps	Reactive	Jumping Jack	19	2	20	0		Jump with legs wide and hands above head
1-Nov-08	Biceps, Legs, Triceps	Biceps	Bicep Curls	20	3	12	20.0		Sit on a stool with one leg on the ground another hanging in the air, curl the dumb bells all the way up and get it down all in one motion (no pause on the way up or down). Make sure the elbows are tucked to the waist
1-Nov-08	Biceps, Legs, Triceps	Biceps	Bicep Hammer Curls	21	3	12	22.5		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 8 reps
1-Nov-08	Biceps, Legs, Triceps	Reactive	Jumping Jack	22	3	20	0		Jump with legs wide and hands above head
1-Nov-08	Biceps, Legs, Triceps	Hamstring	Lunges	23	1	20	25		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
1-Nov-08	Biceps, Legs, Triceps	Quadriceps	Squat	24	1	12			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
1-Nov-08	Biceps, Legs, Triceps	Hamstring	Lunges	25	2	20	25		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
1-Nov-08	Biceps, Legs, Triceps	Quadriceps	Squat	26	2	12			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
1-Nov-08	Biceps, Legs, Triceps	Hamstring	Lunges	27	3	20	25		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
1-Nov-08	Biceps, Legs, Triceps	Quadriceps	Squat	28	3	12			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
1-Nov-08	Biceps, Legs, Triceps	Triceps	Rope Pulldowns	29	1	10	15		On the back machine, pull down the rope with elbows locked to the side. Make sure that elbows don't move and the impact is on the triceps
1-Nov-08	Biceps, Legs, Triceps	Triceps	Dumbbell Lying down	30	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
1-Nov-08	Biceps, Legs, Triceps	Triceps	Rope Pulldowns	29	2	10	15		On the back machine, pull down the rope with elbows locked to the side. Make sure that elbows don't move and the impact is on the triceps
1-Nov-08	Biceps, Legs, Triceps	Triceps	Dumbbell Lying down	30	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