Strength Training – Chest, Shoulder and Triceps – Oct 14,2008

I was not so tired after the Tempo run yesterday and so decided to do some strength training in the morning. For those of you (especially women …no I am not a sexist but I have seen more women pay attention to this) have who run to lose weight (Which I am not), I would say it's not a good idea to do strength training simultaneously with the running. In the past two months, although I have I have reduced by 15 lbs, it's more important to note that my body fat has reduced by 5%. If you just run, then probably you can reduce weight by more than 15 lbs. One thing to note here is that, I don't eat a very healthy diet since I eat out most of the time. That might also have played a role J.

So much for my philosophy there ! Here is the list of exercises in the order that I did today. Note that I have done one exercise for multiple sets before going to the next one. This is a change from doing multiple exercises while alternating the sets.

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
14-Oct-08	Chest,Shoulder,Triceps	Cardio	Elliptical	1	1	0	0		130 Calories
14-Oct-08	Chest,Shoulder,Triceps	Hips	Side Bend on Machine	2	1	20	25		On the back machine, with weight in one hand, bend to the left side with the right hand on the other hip. On theo ther side of the machine, do the same on left side with hand on right hip.
14-Oct-08	Chest,Shoulder,Triceps	Back	Back Bend on Machine	3	1	20	25		One the back machine, take the weight and place it close to chest and bend forward and come back up until the body is in one plane
14-Oct-08	Chest,Shoulder,Triceps	Chest	Rope Chest Flies	4	1	6	30		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)
14-Oct-08	Chest,Shoulder,Triceps	Abs	Ball upper abs	5	1	20	0		Lie on the ball with hands on ears and come up with upper abs
14-Oct-08	Chest,Shoulder,Triceps	Chest	Rope Chest Flies	6	2	6	30		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)
14-Oct-08	Chest,Shoulder,Triceps	Abs	Ball upper abs	7	2	15	0		Lie on the ball with hands on ears and come up with upper abs
14-Oct-08	Chest,Shoulder,Triceps	Chest	Rope Chest Flies	8	3	6	35		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)
14-Oct-08	Chest,Shoulder,Triceps	Abs	Ball upper abs	9	3	15	0		Lie on the ball with hands on ears and come up with upper abs
14-Oct-08	Chest,Shoulder,Triceps	Chest	Rope Chest Flies	10	4	6	35		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)
14-Oct-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell horizontal lift	11	1	6	12.5		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
14-Oct-08	Chest,Shoulder,Triceps	Reactive	Step Ups	12	1	12			Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
14-Oct-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell horizontal lift	13	2	6	12.5		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
14-Oct-08	Chest,Shoulder,Triceps	Reactive	Hop Bench Jump	14	2	10			Hop on to a small bench and come back down to the standing position
14-Oct-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell horizontal lift	15	3	6	12.5		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
14-Oct-08	Chest,Shoulder,Triceps	Reactive	Hop Bench Jump	16	3	10			Hop on to a small bench and come back down to the standing position
14-Oct-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell horizontal lift	17	4	6	12.5		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
14-Oct-08	Chest,Shoulder,Triceps	Reactive	Hop Bench Jump	18	4	10			Hop on to a small bench and come back down to the standing position
14-Oct-08	Chest,Shoulder,Triceps	Triceps	Machine Hammer Pushdown	19	1	6	80		On Tripceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
14-Oct-08	Chest,Shoulder,Triceps	Triceps	Machine Hammer Pushdown	20	2	6	80		On Tripceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
14-Oct-08	Chest,Shoulder,Triceps	Triceps	Machine Hammer Pushdown	21	3	6	80		On Tripceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
14-Oct-08	Chest,Shoulder,Triceps	Triceps	Machine Hammer Pushdown	22	4	6	80		On Tripceps machine, place elbows on the support and push down both hands like a hammer, hold and bring it back up
14-Oct-08	Chest,Shoulder,Triceps	Chest	Dumbbell Incline Press	23	1	6	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
14-Oct-08	Chest,Shoulder,Triceps	Chest	Dumbbell Incline Press	24	2	6	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
14-Oct-08	Chest,Shoulder,Triceps	Chest	Dumbbell Incline Press	25	3	6	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
14-Oct-08	Chest,Shoulder,Triceps	Chest	Dumbbell Incline Press	26	4	6	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
14-Oct-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell Hammer Lift	27	1	6	12.5		With dumbbells in both hands, knees slightly bent, hold the dumbbells in a hammer position, lift hands horizontally up and forward (be careful to not lean backward)
14-Oct-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell Hammer Lift	27	2	6	12.5		With dumbbells in both hands, knees slightly bent, hold the dumbbells in a hammer position, lift hands horizontally up and forward (be careful to not lean backward)
14-Oct-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell Hammer Lift	28	3	6	12		With dumbbells in both hands, knees slightly bent, hold the dumbbells in a hammer position, lift hands horizontally up and forward (be careful to not lean backward)
14-Oct-08	Chest,Shoulder,Triceps	Shoulder	Dumbbell Hammer Lift	29	4	6	12		With dumbbells in both hands, knees slightly bent, hold the dumbbells in a hammer position, lift hands horizontally up and forward (be careful to not lean backward)
14-Oct-08	Chest,Shoulder,Triceps	Chest	Bench Press	30	1	6	65		Regular Bench Press
14-Oct-08	Chest,Shoulder,Triceps	Chest	Bench Press	31	2	6	65		Regular Bench Press
14-Oct-08	Chest,Shoulder,Triceps	Chest	Bench Press	32	3	6	65		Regular Bench Press
14-Oct-08	Chest,Shoulder,Triceps	Chest	Bench Press	33	4	6	65		Regular Bench Press
14-Oct-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	34	1	10	85		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up
14-Oct-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	35	2	10	85		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up
14-Oct-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	36	3	10	85		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up
14-Oct-08	Chest,Shoulder,Triceps	Triceps	Rope Pulldowns	37	4	10	85		Using rope, bring down the rope, elbows firmly in place, bring down the rope and lift slowly back up

Tempo Run – Oct 13, 2008

After finishing a hard cycling yesterday, I was too tired to run in the morning. So, I decided to run in the evening. I reached the Chisholm trail at 6:30 pm so that I could finish the run before it gets too dark. Here is the split on how I did the 6.5 miles tempo run:

Easy Pace 1 mile: 9:15 min (Warmup)

Tempo Pace 3 miles: 8:30 min/mile

Tempo Pace 1 mile: 9:00 min/mile

Cool Down, 1.5 miles : 9:30 min/mile

As you can see, my average tempo pace has improved by almost 30 seconds from a month ago. So, practice does maketh a man better ! I usually don't listen to any music instead preferring to spend it more constructively listening to some podcasts. Here is a link to some interesting podcast from Stanford's Entrepreneurial Thought Leaders lecture series which is worth your time. (http://ecorner.stanford.edu/podcasts.html)

Here are the stats from my GPS watch:

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

None

None

Running

Tempo Run: - 6 miles (1mi EP/4mi@MT/1mi@EP)

6.51

0:57:25

8:49

6.8

8.3

836

 

Cycling – Oct 12, 2008

Since I missed the cycling schedule on Friday of last week, I wanted to have a two hour cycling on Sunday morning. Tired from yesterday's gym in the evening, I got up late and it was about 8:30 by the time I got ready to go out to bike. The weather was great for any outdoor activity and I was happy to be out with my Trek (cycle). I usually cycle on the same trail where I run on weekdays. It's a 4.5 miles trail which is not that ideal for biking since it curves a lot and that usually reduces your speed.

I reached the trail at 8:53 am and started the first lap of 9 miles. I wanted to do each lap below 36 minutes i.e. less than 4 min/mile. I finished the first lap in 35.5 minutes. I took a break, wiped off the sweat, had some Gatorade and started the next lap. Finished the second lap in 35 minutes and took a water break for 2 minutes. I finished the third lap in 34.5 minutes.

In running or cycling or any other endurance physical activity, the first mile is always the killer. If you can hold on your nerve for the first one mile, then there is a high chance that you can achieve your goal for the day. I finished about 31 miles in 1 hr 59 minutes. Here are the stats from my Forerunner GPS.

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

Cycling

Cycling

31.06

1:58:38

3:49

15.7

1687

130