Strength Training – Chest,Shoulders and Triceps

After a easy run yesterday evening, I went to the gym at 8 in the morning to do some strength training. This was again low reps (6) and higher weight. Here are the list of exercises that I did:

Workout Date	Workout Name	Body Part	Exercise	Set	Reps	Wt	Tempo	Notes
2-Jan-09	Chest,Shoulder, Triceps	Cardio	Elliptical	1	0	0		30 calories
2-Jan-09	Chest,Shoulder, Triceps	Abs	Ball Lower Abs	1	20	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
2-Jan-09	Chest,Shoulder, Triceps	Hamstring	Ball Roll Hamstring	1	15	0		Lie on the back on the floor and place the legs on the exercise ball. Raise the back (pelvis) off the ground and roll the ball out until the legs are stretched and bring it back in close to the gluts
2-Jan-09	Chest,Shoulder, Triceps	Abs	Full Crunches	1	20	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support such as dumbbells), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position
2-Jan-09	Chest,Shoulder, Triceps	Abs	Ball Lower Abs	2	20	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
2-Jan-09	Chest,Shoulder, Triceps	Hamstring	Ball Roll Hamstring	2	15	0		Lie on the back on the floor and place the legs on the exercise ball. Raise the back (pelvis) off the ground and roll the ball out until the legs are stretched and bring it back in close to the gluts
2-Jan-09	Chest,Shoulder, Triceps	Abs	Full Crunches	2	20	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support such as dumbbells), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position
2-Jan-09	Chest,Shoulder, Triceps	Abs	Full Crunches	3	20	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support such as dumbbells), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position
2-Jan-09	Chest,Shoulder, Triceps	Abs	Full Crunches	4	20	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support such as dumbbells), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position
2-Jan-09	Chest,Shoulder, Triceps	Chest	Rope Chest Flies	1	15	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: 9 on the height of the machine)
2-Jan-09	Chest,Shoulder, Triceps	Chest	Rope Chest Flies	2	15	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: 9 on the height of the machine)
2-Jan-09	Chest,Shoulder, Triceps	Chest	Rope Chest Flies	3	15	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: 9 on the height of the machine)
2-Jan-09	Chest,Shoulder, Triceps	Chest	Rope Chest Flies	4	15	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: 9 on the height of the machine)
2-Jan-09	Chest,Shoulder, Triceps	Chest	Rope Chest Flies	5	15	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: 9 on the height of the machine)
2-Jan-09	Chest,Shoulder, Triceps	Shoulder	Machine Deltiod Lift	1	6	45.0		On the deltiod machine, life the weight up and bring it back down. Make sure the shoulders weights are down and bring it down slowly.
2-Jan-09	Chest,Shoulder, Triceps	Cardio	Skipping	1	15	0.0	0	Skipping using a rope
2-Jan-09	Chest,Shoulder, Triceps	Shoulder	Machine Deltiod Lift	2	6	45.0		On the deltiod machine, life the weight up and bring it back down. Make sure the shoulders weights are down and bring it down slowly.
2-Jan-09	Chest,Shoulder, Triceps	Cardio	Skipping	2	15	0.0	0	Skipping using a rope
2-Jan-09	Chest,Shoulder, Triceps	Shoulder	Machine Deltiod Lift	3	6	45.0		On the deltiod machine, life the weight up and bring it back down. Make sure the shoulders weights are down and bring it down slowly.
2-Jan-09	Chest,Shoulder, Triceps	Cardio	Skipping	3	15	0.0	0	Skipping using a rope
2-Jan-09	Chest,Shoulder, Triceps	Shoulder	Machine Deltiod Lift	4	6	45.0		On the deltiod machine, life the weight up and bring it back down. Make sure the shoulders weights are down and bring it down slowly.
2-Jan-09	Chest,Shoulder, Triceps	Cardio	Skipping	4	15	0.0	0	Skipping using a rope
2-Jan-09	Chest,Shoulder, Triceps	Shoulder	Machine Deltiod Lift	5	6	45.0		On the deltiod machine, life the weight up and bring it back down. Make sure the shoulders weights are down and bring it down slowly.
2-Jan-09	Chest,Shoulder, Triceps	Triceps	Bar Bell triceps Lying down	1	8	40		Lie down on the floor, hold bar bell weight in both hands with a closer grip and bring the weight down all the way behind the weight and take it up again. Make sure the elbows are locked and impact is on the triceps
2-Jan-09	Chest,Shoulder, Triceps	Triceps	Bar Bell triceps Lying down	2	8	40		Lie down on the floor, hold bar bell weight in both hands with a closer grip and bring the weight down all the way behind the weight and take it up again. Make sure the elbows are locked and impact is on the triceps
2-Jan-09	Chest,Shoulder, Triceps	Triceps	Bar Bell triceps Lying down	3	8	40		Lie down on the floor, hold bar bell weight in both hands with a closer grip and bring the weight down all the way behind the weight and take it up again. Make sure the elbows are locked and impact is on the triceps
2-Jan-09	Chest,Shoulder, Triceps	Triceps	Bar Bell triceps Lying down	4	8	40		Lie down on the floor, hold bar bell weight in both hands with a closer grip and bring the weight down all the way behind the weight and take it up again. Make sure the elbows are locked and impact is on the triceps
2-Jan-09	Chest,Shoulder, Triceps	Triceps	Bar Bell triceps Lying down	5	8	40		Lie down on the floor, hold bar bell weight in both hands with a closer grip and bring the weight down all the way behind the weight and take it up again. Make sure the elbows are locked and impact is on the triceps
2-Jan-09	Chest,Shoulder, 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
2-Jan-09	Chest,Shoulder, Triceps	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
2-Jan-09	Chest,Shoulder, Triceps	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

Easy Run – Jan 1,2009

After a long night yesterday, I woke up late in the morning and so decided to do a easy run in the evening. One of my friend's who is going to run the Austin half marathon joined me for the run. But this guy hadn't run for a long time which resulted in his pace being down. So, I did a easy run with him running at his pace and taking a break after every mile. We run a total of 4 miles and walked about 1.5 miles. Here are the stats from the GPS for the running. Note that low average heart rate indicating that I didn't push myself a lot.

Activity	Type	Activity	Type	Miles	Time (HH:MM:SS)		Avg. Pace (min/Mile)		Avg. Speed	Calories Burnt	Avg. Heart Rate
Morning	Morning	Evening	Evening
Running	Easy Pace	None	None	4.01	0:47:06		11:45		5.1	500	138

    

Happy Healthier New Year

A very happy New Year to all of you!

Although I don't like making any resolutions for the New Year, one of my goals this year is to continue to maintain my active lifestyle going and eat healthy. Here is a list of things that I am planning to follow this year and post on this blog.

Diet

I didn't follow any diet program during my marathon training (Sep-Dec 08) but I intend to be more disciplined this year on this critical aspect. I am a vegetarian and so this will be more helpful to the vegetarians out there. Contrary to popular myth, you can get as much proteins from a vegetarian diet as you can from a meat diet with much less cholesterol. I take a protein drink twice a day (Zero Carb-Isopure), which provides about 50% of my protein requirement for the day. In addition, I take the Casein Protein drink in the evening on the days that I do weight training. I will post more about my diet in the future. I also take some vitamin supplements. In the future, I will post in detail about my diet program, nutrition, supplements.

Measurements

For those of you who have followed my earlier blog (http://stridesofhope.blogspot.com) will know that I reduced 25 pounds and 7% body fat in the course of my marathon training program from Sep-Dec 08.

Here is my current and goal for this year by Aug-09 Note that I am giving myself eight months to achieve this. Give yourself enough time to realize your goals and never try to lose more than 5 pounds in a month by going for any of the fad diets. These are not sustainable in the long run. Along with losing weight or reducing body fat, you are trying to make a change to your lifestyle which you should enjoy so that it can be sustained for long periods of time.

Current:

Weight: 155 pounds

Body fat : 17%

Fat Mass: 0.17 * 155 = 26.35 lbs

Lean Body Mass: 155 * 0.83 = 128.65 lbs

BMI: 22.2

 

Goal:

Weight: 140 pounds

Body fat : 9 %

Fat Mass: 0.09 * 140 = 12.6 lbs

Lean Body Mass: 140 * 0.91 = 127.4 lbs

BMI: 20.1

 

I calculated my body fat % from the gym by taking various waist, wrist,hips and forearm measurements. You can also get this from some of the popular weight measurement machines. I have the Tanita machine (http://www.tanita.com/BodyFatOverview.shtml ) which gives the weight, body fat % and water % Note that most of my weight loss is coming from the fat mass loss (14 lbs). Check the chart here for recommended body fat percent for Men and Women (http://www.bmi-calculator.net/body-fat-calculator/body-fat-chart.php)

 

Cardio Training

After debating for about 15 days on whether I should do marathon training or not, I finally decided that I want to go through the marathon training again for the Spring-09. I will be training with the Dallas Running Club starting next Wednesday (7-Jan). I am also planning to do swimming for my cardio training in addition to doing running, biking and elliptical. I am an average swimmer who can swim for about 5 to 7 minutes non-stop. The goal is to take this to at least 20 to 30 minutes in the next six months.

Weight Training

Although I have been doing weight training for the past 4 months when I was training for the marathon, I used to visit gym only twice a week. I am planning to change this to 4 times a week for the weights and do core training for two days. The goal of my weight training is to develop a strong core and lean muscle. I do not intend to get big through weight training. I have not yet decided whether to take one day off in a week or not. I will post more about this in future.

Sports

I have always been into many sports. Some of the sports that I have played in the past included Cricket, Volleyball, Basketball, Tennis and Racquetball. I intend to get back to playing at least two days of any of these sports per week this year.

 

Have a Healthy and Happy New Year!

Strength Training: Back, Biceps – Dec 31, 2008

After running a quick one mile in 7 min 30 seconds, I did a low rep, high weight , 5 sets of strength training for the back and biceps. Here is a list of the strength training exercises.

Workout Date	Workout Name	Body Part	Exercise	Set	Reps	Wt	Tempo	Notes
31-Dec-08	Back,Biceps	Cardio	Running	1	1	0	0	Running for 1 mile burning 130 calories
31-Dec-08	Back,Biceps	Abs	Ball Lower Abs	1	12	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
31-Dec-08	Back,Biceps	Abs	Full Crunches	1	20	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position
31-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
31-Dec-08	Back,Biceps	Abs	Ball Lower Abs	2	12	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
31-Dec-08	Back,Biceps	Abs	Full Crunches	2	20	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position
31-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
31-Dec-08	Back,Biceps	Back	Cable Rope Pull	1	8	40		On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6)
31-Dec-08	Back,Biceps	Back	Cable Rope Pull	2	8	40		On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6)
31-Dec-08	Back,Biceps	Back	Cable Rope Pull	3	8	40		On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6)
31-Dec-08	Back,Biceps	Back	Cable Rope Pull	4	8	40		On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6)
31-Dec-08	Back,Biceps	Back	Cable Rope Pull	5	8	40		On the cable rope machine, facing the machine, feet shoulder width, pull the rope and pull the cable to the side. Make sure you slightly leaning backward. (setting of rotator=6)
31-Dec-08	Back,Biceps	Biceps	Straight Bar Bell Curls	1	6	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
31-Dec-08	Back,Biceps	Biceps	Straight Bar Bell Curls	2	6	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
31-Dec-08	Back,Biceps	Biceps	Straight Bar Bell Curls	3	6	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
31-Dec-08	Back,Biceps	Biceps	Straight Bar Bell Curls	4	6	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
31-Dec-08	Back,Biceps	Biceps	Straight Bar Bell Curls	5	6	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
31-Dec-08	Back,Biceps	Legs	Leg Press	1	8	210		On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press
31-Dec-08	Back,Biceps	Legs	Leg Press	2	8	210		On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press
31-Dec-08	Back,Biceps	Legs	Leg Press	3	8	210		On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press
31-Dec-08	Back,Biceps	Legs	Leg Press	4	8	210		On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press
31-Dec-08	Back,Biceps	Legs	Leg Press	5	8	210		On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press
31-Dec-08	Back,Biceps	Biceps	Machine Pull Ups	1	10	80		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
31-Dec-08	Back,Biceps	Biceps	Machine Pull Ups	2	10	80		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
31-Dec-08	Back,Biceps	Biceps	Machine Pull Ups	3	10	80		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
31-Dec-08	Back,Biceps	Biceps	Machine Pull Ups	4	10	80		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
31-Dec-08	Back,Biceps	Biceps	Machine Pull Ups	5	10	80		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
31-Dec-08	Back,Biceps	Biceps	Cable Rope Pull	1	12	40.0		On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause.
31-Dec-08	Back,Biceps	Biceps	Cable Rope Pull	2	12	40.0		On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause.
31-Dec-08	Back,Biceps	Biceps	Cable Rope Pull	3	12	40.0		On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause.
31-Dec-08	Back,Biceps	Biceps	Cable Rope Pull	4	12	40.0		On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause.
31-Dec-08	Back,Biceps	Biceps	Cable Rope Pull	5	12	40.0		On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause.