ways to build upper-body strength?

I found a great way to use your own strength to train your triceps and biceps. Put your hands together with your right hand on the bottom and your left on the top, then pull towards yourself with your right hand and try to keep your hand back with your left. Do this until your arms feel like they are going to fall off. Repeat with left hand. This doesn't build a LOT of muscle, and you should only do it until you do preacher curls (simply pulling a weight up, isolating the bicep) and then do push-ups along with that.

hey run like 6mph from 630-8am daily/walk the last 20min then shower daily

-breakfast after workout eat cliff smores luna bar or quaker lower sugar maple oatmeal-natural appetite suppressant. 2 cuties clementines from safeway. snack on 12-24 almonds

-lunch 3 slices bread max no crust organic pbj sandwich. i like 1 tbsp 365 organic unsweetened creamy peanut butter n 1 tbsp crofters concord grape jelly on arnolds premium country potato bread

-dinner iceberg lettuce wedge or arugula salad w organicville vegan nondairy ranch. twice a month cook wild caught poached salmon from whole foods. tam 2 cucumber rolls 8 pieces total w steamed rice from japanese sushi. tam innout grilled cheese meal w diet coke

-eat at 8am (snack 11) lunch 2/dinner 5/sleep 8 or 9. take 1adayvitamin. track cals n water at http://livestrong.com./ snack at noon on 12 funyun chips

-this is basically my routine minus gym n swim 4 now. but i eat 800cals n fast sat rest sun. lost 5 pounds so far this month/im 5’6 another 30 til back to 100 gota run daily haha. thats all gluck

optional

-gym 1hr like 4 times a week alternate arms n legs. swim twice a week (like tue n wed) or daily. starting w 55 yards then 1000 then 1500. in a 25 yard pool thats 11 back n forths or 22 laps

-good running shoes reebok easy tone. coffee only sunday get blue bottles metamucil pills. get a jumpsport weighted jumprope at sportchalet. jumprope for 30min nonstop from 1-130. u can fast on sat but then dont exercise sun

-also do these ex daily>20x3 hold each for 30sec. squats>feet shoulderwidth apart arms stretched forward/30min total daily. forward backward n side lunges>10 lunges w each leg for 1 set/keep elbows bent fists up. then bridge x4>palms down feet hipwidth apart. posture 4 ex http://www.webmd.com/fitness-exercise/slideshow-bu...

so basically daily diet run shower

yoga at noon 12 step http://www.rao-yoga.org/index.html

20min yoga sessions free itunes podcast n 200 crunches/pushups 50x4 b4 bed is also a good habit

Well, you could just do push ups and pull ups.