Strength Training – Chest, Triceps – Dec 11,2008

After two days of interval and tempo running, I took a break from running today and did a bit of strength training for the upper body. Here is a list of sets that I did:

 

Workout Date	Workout Name	Body Part	Exercise	Set	Reps	Wt	Tempo	Notes
11-Dec-08	Chest,Triceps	Cardio	Elliptical	1	0	0		75 calories
11-Dec-08	Chest,Triceps	Abs	Bench Upper Abs	1	20	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
11-Dec-08	Chest,Triceps	Abs	Bench Leg Raise lying, Lower Abs	1	20	0		Sit on a bench, while holding the bench behind the back on both sides, lift the entire lower body up and down again to the ground. Look up all the time
11-Dec-08	Chest,Triceps	Abs	Machine Leg Pullup - Lower Abs	1	20			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
11-Dec-08	Chest,Triceps	Chest	Ball Dumbbell Press	1	15	20		Lie on the back on a ball and hold dumbbells in both hands, push it down to the chest with pelvis down and push the pelvis and dumbbells straight back up
11-Dec-08	Chest,Triceps	Reactive	Hop Bench Jump	1	20			Hop on to a small bench and come back down to the standing position
11-Dec-08	Chest,Triceps	Quadriceps	Squat	1	20			With hands on the hip, one Leg Squat with no weight.
11-Dec-08	Chest,Triceps	Chest	Ball Dumbbell Press	2	15	20		Lie on the back on a ball and hold dumbbells in both hands, push it down to the chest with pelvis down and push the pelvis and dumbbells straight back up
11-Dec-08	Chest,Triceps	Reactive	Hop Bench Jump	2	20			Hop on to a small bench and come back down to the standing position
11-Dec-08	Chest,Triceps	Quadriceps	Squat	2	20			With hands on the hip, one Leg Squat with no weight.
11-Dec-08	Chest,Triceps	Chest	Ball Dumbbell Press	3	15	20		Lie on the back on a ball and hold dumbbells in both hands, push it down to the chest with pelvis down and push the pelvis and dumbbells straight back up
11-Dec-08	Chest,Triceps	Reactive	Hop Bench Jump	3	20			Hop on to a small bench and come back down to the standing position
11-Dec-08	Chest,Triceps	Quadriceps	Squat	3	20			With hands on the hip, one Leg Squat with no weight.
11-Dec-08	Chest,Triceps	Chest	Ball Dumbbell Press	4	15	20		Lie on the back on a ball and hold dumbbells in both hands, push it down to the chest with pelvis down and push the pelvis and dumbbells straight back up
11-Dec-08	Chest,Triceps	Chest	Rope Chest Flies	1	15	20		On rope machine ( wide rope and weights) , facing away from the machine, hold rope wide and pull the rope straight forward with arms as straight as possible (setting: 7 on the height of the machine)
11-Dec-08	Chest,Triceps	Chest	Rope Chest Flies	2	15	20		On rope machine ( wide rope and weights) , facing away from the machine, hold rope wide and pull the rope straight forward with arms as straight as possible (setting: 7 on the height of the machine)
11-Dec-08	Chest,Triceps	Chest	Rope Chest Flies	3	15	20		On rope machine ( wide rope and weights) , facing away from the machine, hold rope wide and pull the rope straight forward with arms as straight as possible (setting: 7 on the height of the machine)
11-Dec-08	Chest,Triceps	Chest	Rope Chest Flies	4	15	20		On rope machine ( wide rope and weights) , facing away from the machine, hold rope wide and pull the rope straight forward with arms as straight as possible (setting: 7 on the height of the machine)
11-Dec-08	Chest,Triceps	Triceps	Machine Hammer Pushdown	1	15	80		On Triceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
11-Dec-08	Chest,Triceps	Reactive	Hops	1	20			Standing at one place, put hands down and hop and come back to same position.
11-Dec-08	Chest,Triceps	Triceps	Machine Hammer Pushdown	2	15	80		On Triceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
11-Dec-08	Chest,Triceps	Reactive	Hops	2	20			Standing at one place, put hands down and hop and come back to same position.
11-Dec-08	Chest,Triceps	Triceps	Machine Hammer Pushdown	3	15	80		On Triceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
11-Dec-08	Chest,Triceps	Reactive	Hops	3	20			Standing at one place, put hands down and hop and come back to same position.
11-Dec-08	Chest,Triceps	Triceps	Machine Hammer Pushdown	4	15	80		On Triceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
11-Dec-08	Chest,Triceps	Chest	Dumbbell Incline Press	1	15	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
11-Dec-08	Chest,Triceps	Abs	Machine Pull Ups - Lower Abs	1	20	0		On the Abs Pull machine, lie down on the back and pull your weight up
11-Dec-08	Chest,Triceps	Chest	Dumbbell Incline Press	2	15	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
11-Dec-08	Chest,Triceps	Abs	Machine Pull Ups - Lower Abs	2	20	0		On the Abs Pull machine, lie down on the back and pull your weight up
11-Dec-08	Chest,Triceps	Chest	Dumbbell Incline Press	3	15	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
11-Dec-08	Chest,Triceps	Abs	Machine Pull Ups - Lower Abs	3	20	0		On the Abs Pull machine, lie down on the back and pull your weight up
11-Dec-08	Chest,Triceps	Chest	Dumbbell Incline Press	4	15	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest