Strength Training – Shoulder, Chest – Dec 2,2008

After a couple of days of break, the calf was doing better. I woke up late and so decided to do some strength training in the morning before doing the running. The only interesting thing in the gym was trying to learn the skipping with the ropes which I have never been good at. Here are the other exercises that I did:

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
2-Dec-08	Chest, Shoulder	Cardio	Elliptical	1	1	0	0		85 Calories
2-Dec-08	Chest, Shoulder	Abs	Floor Lower Abs	2	1	15	0		Lie on the floor, hold a bar behind the back with both hands and bend the legs so that the legs are perpendicualr to the groupd and bring it back to a parallel position to the ground.
2-Dec-08	Chest, Shoulder	Reactive	Step Ups	3	1	16	25		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
2-Dec-08	Chest, Shoulder	Reactive	Skipping	4	1	10			Skipping using a rope
2-Dec-08	Chest, Shoulder	Chest	Rope Chest Pull	5	1	10	35		On rope machine , facing the back towards the machine, stand with one leg forward and another back, pull the rope straight forward with arms as straight as possible. Make sure that the shoulders don't raise and the impact is on the chest (setting: 5 on the height of the machine)
2-Dec-08	Chest, Shoulder	Abs	Lower Abs	6	2	15			Lie on the floor, hold a bar behind the back with both hands and bend the legs so that the legs are perpendicualr to the groupd and bring it back to a parallel position to the ground.
2-Dec-08	Chest, Shoulder	Reactive	Step Ups	7	2	16	25		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
2-Dec-08	Chest, Shoulder	Reactive	Skipping	8	2	10			Skipping using a rope
2-Dec-08	Chest, Shoulder	Chest	Rope Chest Pull	9	2	12	35		On rope machine , facing the back towards the machine, stand with one leg forward and another back, pull the rope straight forward with arms as straight as possible. Make sure that the shoulders don't raise and the impact is on the chest (setting: 5 on the height of the machine)
2-Dec-08	Chest, Shoulder	Abs	Lower Abs	10	3	15			Lie on the floor, hold a bar behind the back with both hands and bend the legs so that the legs are perpendicualr to the groupd and bring it back to a parallel position to the ground.
2-Dec-08	Chest, Shoulder	Reactive	Step Ups	11	3	16	25		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
2-Dec-08	Chest, Shoulder	Reactive	Skipping	12	3	10			Skipping using a rope
2-Dec-08	Chest, Shoulder	Chest	Rope Chest Pull	13	3	12	35		On rope machine , facing the back towards the machine, stand with one leg forward and another back, pull the rope straight forward with arms as straight as possible. Make sure that the shoulders don't raise and the impact is on the chest (setting: 5 on the height of the machine)
2-Dec-08	Chest, Shoulder	Reactive	Skipping	14	1	10			Skipping using a rope
2-Dec-08	Chest, Shoulder	Shoulder	Machine Shoulder Press	15	1	10	40.0		On the shoulder press machine, push it up and bring it down again.
2-Dec-08	Chest, Shoulder	Reactive	Skipping	16	2	10			Skipping using a rope
2-Dec-08	Chest, Shoulder	Shoulder	Machine Shoulder Press	17	2	10	40.0		On the shoulder press machine, push it up and bring it down again.
2-Dec-08	Chest, Shoulder	Reactive	Skipping	18	3	10			Skipping using a rope
2-Dec-08	Chest, Shoulder	Shoulder	Machine Shoulder Press	19	3	10	40.0		On the shoulder press machine, push it up and bring it down again.
2-Dec-08	Chest, Shoulder	Reactive	Skipping	20	4	10			Skipping using a rope
2-Dec-08	Chest, Shoulder	Shoulder	Machine Shoulder Press	21	4	10	40.0		On the shoulder press machine, push it up and bring it down again.