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 |
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