Strength Training – Back and Biceps – Oct 2,2008

After a late evening run yesterday, I reached gym reluctantly at 6:30 am to start my strength training. Here is a log of the exercises that I did today.

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
2-Oct-08	Back & Biceps	Back	Cable Rope Pull	1	1	12	30		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.
2-Oct-08	Back & Biceps	Biceps	Straight Bar lift	2	1	12	40		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
2-Oct-08	Back & Biceps	Quadriceps	Machine Squat	3	1	12	90		With feet shoulder width, place the weight support on the shoulder and lift it up by pushing the legs with the heels and bring it back down.
2-Oct-08	Back & Biceps	Quadriceps	Machine Squat	4	2	10	135		With feet shoulder width, place the weight support on the shoulder and lift it up by pushing the legs with the heels and bring it back down.
2-Oct-08	Back & Biceps	Biceps	Machine Pull Ups	5	1	10	95		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.
2-Oct-08	Back & Biceps	Back	Cable Rope Pull	6	2	12	35		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.
2-Oct-08	Back & Biceps	Biceps	Bicep Curls	7	1	16	20		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 8 reps
2-Oct-08	Back & Biceps	Biceps	Straight Bar lift	8	2	10	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
2-Oct-08	Back & Biceps	Reactive	Step Ups	9	1	12			Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
2-Oct-08	Back & Biceps	Quadriceps	Machine Squat	10	3	12	135		With feet shoulder width, place the weight support on the shoulder and lift it up by pushing the legs with the heels and bring it back down.
2-Oct-08	Back & Biceps	Biceps	Machine Pull Ups	11	2	10	95		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.
2-Oct-08	Back & Biceps	Back	Cable Rope Pull	12	3	8	35		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.
2-Oct-08	Back & Biceps	Biceps	Bicep Curls	13	2	16	20		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 8 reps
2-Oct-08	Back & Biceps	Biceps	Straight Bar lift	14	3	8	45		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
2-Oct-08	Back & Biceps	Reactive	Step Ups	15	2	12			Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
2-Oct-08	Back & Biceps	Quadriceps	Machine Squat	16	4	8	180		With feet shoulder width, place the weight support on the shoulder and lift it up by pushing the legs with the heels and bring it back down.
2-Oct-08	Back & Biceps	Biceps	Machine Pull Ups	17	3	8	95		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.
2-Oct-08	Back & Biceps	Abs	Ball upper abs	18	1	20	0		Lie on the ball with hands on ears and come up with upper abs
2-Oct-08	Back & Biceps	Abs	Floor Lower Abs	19	1	40	0		Lie on the floor and bring the legs to cycling position and push the legs alternatively like cycling. Make sure that you push the leg back enough and the legs are raised enough
2-Oct-08	Back & Biceps	Abs	Ball upper abs	20	2	20	0		Lie on the ball with hands on ears and come up with upper abs
2-Oct-08	Back & Biceps	Abs	Floor Lower Abs	21	2	40	0		Lie on the floor and bring the legs to cycling position and push the legs alternatively like cycling. Make sure that you push the leg back enough and the legs are raised enough
2-Oct-08	Back & Biceps	Core	Isoprone-Ball	22	1		0		20 seconds hold for each rep
2-Oct-08	Back & Biceps	Reactive	Jumping Jack	23	1	20			Jump with legs wide and hands above head
2-Oct-08	Back & Biceps	Core	Isoprone-Ball	24	2		0		20 seconds hold for each rep
2-Oct-08	Back & Biceps	Reactive	Jumping Jack	25	2	20			Jump with legs wide and hands above head
2-Oct-08	Back & Biceps	Core	Isoprone-Ball	26	3		0		20 seconds hold for each rep
2-Oct-08	Back & Biceps	Reactive	Jumping Jack	27	3	20			Jump with legs wide and hands above head