Strength Training – Back, Biceps and Quadriceps – Oct 18, 2008

Since I missed doing the strength training on Thu, I decided to do it today evening. Although I was tired of the long run from the morning, I decided to go for it instead of having to sleep in the afternoon. Turns out it was a good idea to do some strength training on other body parts ! Here is a list of exercises that I did in the gym (low rep, heavier weight) for back, biceps and Quadriceps.

 

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
18-Oct-08	Back, Biceps & Legs	Cardio	Elliptical	1	1	0	0		50 Calories
18-Oct-08	Back, Biceps & Legs	Back	Cable Rope Pull	2	1	6	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. (setting of rotator=6)
18-Oct-08	Back, Biceps & Legs	Biceps	Straight Bar lift	3	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
18-Oct-08	Back, Biceps & Legs	Quadriceps	Squat	4	1	6	35		Holding 35lbs weights in both hands, do squats bending down
18-Oct-08	Back, Biceps & Legs	Back	Cable Rope Pull	5	2	6	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. (setting of rotator=6)
18-Oct-08	Back, Biceps & Legs	Biceps	Straight Bar lift	6	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
18-Oct-08	Back, Biceps & Legs	Quadriceps	Squat	7	2	6	35		Holding 35lbs weights in both hands, do squats bending down
18-Oct-08	Back, Biceps & Legs	Back	Cable Rope Pull	8	3	6	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. (setting of rotator=6)
18-Oct-08	Back, Biceps & Legs	Biceps	Straight Bar lift	9	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
18-Oct-08	Back, Biceps & Legs	Quadriceps	Squat	10	3	6	35		Holding 35lbs weights in both hands, do squats bending down
18-Oct-08	Back, Biceps & Legs	Back	Cable Rope Pull	11	4	6	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. (setting of rotator=6)
18-Oct-08	Back, Biceps & Legs	Biceps	Straight Bar lift	12	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
18-Oct-08	Back, Biceps & Legs	Quadriceps	Squat	13	4	6	35		Holding 35lbs weights in both hands, do squats bending down
18-Oct-08	Back, Biceps & Legs	Back	Cable Rope Pull	14	5	6	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. (setting of rotator=6)
18-Oct-08	Back, Biceps & Legs	Biceps	Straight Bar lift	15	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
18-Oct-08	Back, Biceps & Legs	Quadriceps	Squat	16	5	6	35		Holding 35lbs weights in both hands, do squats bending down
18-Oct-08	Back, Biceps & Legs	Biceps	Machine Pull Ups	17	1	6	110		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.
18-Oct-08	Back, Biceps & Legs	Biceps	One Hand Cable Rope Pull	18	1	6	30.0		On the rope machine (where you do triceps), put in the one hand connection and hold the connector in right arm, stand with left leg forward and right leg back, keep the elbows locked to the side and pull the connector up, hold and get it down.
18-Oct-08	Back, Biceps & Legs	Reactive	Step Ups	19	1	8	35		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
18-Oct-08	Back, Biceps & Legs	Biceps	Machine Pull Ups	20	2	6	110		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.
18-Oct-08	Back, Biceps & Legs	Biceps	One Hand Cable Rope Pull	21	2	6	30.0		On the rope machine (where you do triceps), put in the one hand connection and hold the connector in right arm, stand with left leg forward and right leg back, keep the elbows locked to the side and pull the connector up, hold and get it down.
18-Oct-08	Back, Biceps & Legs	Reactive	Step Ups	22	2	8	35		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
18-Oct-08	Back, Biceps & Legs	Biceps	Machine Pull Ups	23	3	6	110		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.
18-Oct-08	Back, Biceps & Legs	Biceps	One Hand Cable Rope Pull	24	3	6	30.0		On the rope machine (where you do triceps), put in the one hand connection and hold the connector in right arm, stand with left leg forward and right leg back, keep the elbows locked to the side and pull the connector up, hold and get it down.
18-Oct-08	Back, Biceps & Legs	Reactive	Step Ups	25	3	8	35		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
18-Oct-08	Back, Biceps & Legs	Abs	Leg Raise lying, Lower Abs	26	1	15	60		Lying on back with biceps bar in the hand, lift the leg and bring it down almost close to the ground without touching the ground
18-Oct-08	Back, Biceps & Legs	Abs	Upper Abs	27	1	15	0		Lying on the ground, with hands on the back of head, raise the legs up and bring the upper body up to left and right so that it's almost touching the knee
18-Oct-08	Back, Biceps & Legs	Abs	Leg Raise lying, Lower Abs	28	2	15	60		Lying on back with biceps bar in the hand, lift the leg and bring it down almost close to the ground without touching the ground
18-Oct-08	Back, Biceps & Legs	Abs	Upper Abs	29	2	15	0		Lying on the ground, with hands on the back of head, raise the legs up and bring the upper body up to left and right so that it's almost touching the knee
18-Oct-08	Back, Biceps & Legs	Reactive	Back Stretch	30	1	10	15.0		Take one dumbbell in the right hand , stand on left leg (one leg) and bend down and touch the shin (of leg) and stand up with right chest slightly twisted to the right (posture should be straight)