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

Strength Training – Back, Biceps – Dec 9,2008

I spent the weekend sending a personal mail to all my contacts about contributing to the marathon. The response has been good so far. As on today, I am at $837 and the target is to raise $1500. So, if you are reading this blog and believe in the need to do help the children, I urge you to go the webpage below and contribute!

http://www.ashanet.org/dallas/soh/Srinivasan_profile_2008.html

After taking a couple of days off after the long run, I went back to the gym to do some upper body strength training. I will doing the easy run in the evening. Having been away from the Gym for a week, it was little tough to get back to pumping some Iron but I managed to get some basic training done for back and biceps. Here are the set of exercises that I did:

Workout Date	Workout Name	Body Part	Exercise	Set	Reps	Wt	Tempo	Notes
9-Dec-08	Back,Biceps	Cardio	Elliptical	1	0	0		75 calories
9-Dec-08	Back,Biceps	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
9-Dec-08	Back,Biceps	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
9-Dec-08	Back,Biceps	Reactive	Step Ups	1	20	25		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
9-Dec-08	Back,Biceps	Abs	Bench Leg Raise lying, Lower Abs	2	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
9-Dec-08	Back,Biceps	Abs	Bench Upper Abs	2	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
9-Dec-08	Back,Biceps	Reactive	Step Ups	2	20	25		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
9-Dec-08	Back,Biceps	Abs	Bench Leg Raise lying, Lower Abs	3	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
9-Dec-08	Back,Biceps	Abs	Bench Upper Abs	3	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
9-Dec-08	Back,Biceps	Reactive	Step Ups	3	20	25		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
9-Dec-08	Back,Biceps	Back	Rope Pulldowns	1	15	105		Wide grip rope pull sitting
9-Dec-08	Back,Biceps	Back	Rope Pulldowns	2	15	105		Wide grip rope pull sitting
9-Dec-08	Back,Biceps	Back	Rope Pulldowns	3	15	105		Wide grip rope pull sitting
9-Dec-08	Back,Biceps	Back	Rope Pulldowns	4	15	105		Wide grip rope pull sitting
9-Dec-08	Back,Biceps	Biceps	Cable Rope Curl	1	10	15.0		On the rope machine (where you do lats), lock the elbos and pull the rope up and down with both hands
9-Dec-08	Back,Biceps	Abs	Ball upper abs	1	20	0		Lie on the ball with hands on ears and come up with upper abs
9-Dec-08	Back,Biceps	Biceps	Cable Rope Curl	2	10	15.0		On the rope machine (where you do lats), lock the elbos and pull the rope up and down with both hands
9-Dec-08	Back,Biceps	Abs	Ball upper abs	2	20	0		Lie on the ball with hands on ears and come up with upper abs
9-Dec-08	Back,Biceps	Biceps	Cable Rope Curl	3	10	15.0		On the rope machine (where you do lats), lock the elbos and pull the rope up and down with both hands
9-Dec-08	Back,Biceps	Abs	Ball upper abs	3	20	0		Lie on the ball with hands on ears and come up with upper abs
9-Dec-08	Back,Biceps	Biceps	Cable Rope Curl	3	10	15.0		On the rope machine (where you do lats), lock the elbos and pull the rope up and down with both hands
9-Dec-08	Back,Biceps	Quadriceps	Squat	1	20	40		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Dec-08	Back,Biceps	Abs	Machine Pull Ups - Lower Abs	1	20	0		On the Abs Pull machine, lie down on the back and pull your weight up
9-Dec-08	Back,Biceps	Quadriceps	Squat	2	20	40		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Dec-08	Back,Biceps	Abs	Machine Pull Ups - Lower Abs	2	20	0		On the Abs Pull machine, lie down on the back and pull your weight up
9-Dec-08	Back,Biceps	Quadriceps	Squat	3	20	40		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Dec-08	Back,Biceps	Abs	Machine Pull Ups - Lower Abs	3	20	0		On the Abs Pull machine, lie down on the back and pull your weight up
9-Dec-08	Back,Biceps	Quadriceps	Squat	4	20	40		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Dec-08	Back,Biceps	Lats	Seated Row Machine	1	15	70		On the row machine, sit with palms facing up with close grip and pull it all the way back and back to the front
9-Dec-08	Back,Biceps	Lats	Seated Row Machine	2	15	70		On the row machine, sit with palms facing up with close grip and pull it all the way back and back to the front
9-Dec-08	Back,Biceps	Lats	Seated Row Machine	3	15	70		On the row machine, sit with palms facing up with close grip and pull it all the way back and back to the front