Strength Training – Back, Biceps & Chest – Oct 25, 2008

After the 19 mile run in the morning, I was not so tired and so decided to do some upper body training in the evening. As I have said earlier, doing upper body training is perfectly fine after a long run since it's going to act on different muscles. A stronger upper body is also good for the running. One thing to note is that you should not be doing too heavy weights for upper body especially when you are doing long distance running since you run the risk of hurting your back or ankle. Use the weights that you are comfortable with. It helps you to reduce the body fat percentage and have a stronger entire upper body. Here is a list of exercises that I did:

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
25-Oct-08	Back,Biceps & Chest	Abs	Ball upper abs	1	1	15	0		Lie on the ball with hands on ears and come up with upper abs
25-Oct-08	Back,Biceps & Chest	Back	Ball Back Stretch	2	1	15	0		Lie on the ball facing down with chest facing out, keep both hands stretched out and bend down and up to a horizontal position
25-Oct-08	Back,Biceps & Chest	Reactive	Step Ups	3	1	8	30		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
25-Oct-08	Back,Biceps & Chest	Abs	Ball upper abs	4	2	15	0		Lie on the ball with hands on ears and come up with upper abs
25-Oct-08	Back,Biceps & Chest	Back	Ball Back Stretch	5	2	15	0		Lie on the ball facing down with chest facing out, keep both hands stretched out and bend down and up to a horizontal position
25-Oct-08	Back,Biceps & Chest	Reactive	Step Ups	6	2	8	30		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
25-Oct-08	Back,Biceps & Chest	Abs	Ball upper abs	7	3	15	0		Lie on the ball with hands on ears and come up with upper abs
25-Oct-08	Back,Biceps & Chest	Back	Ball Back Stretch	8	3	15	0		Lie on the ball facing down with chest facing out, keep both hands stretched out and bend down and up to a horizontal position
25-Oct-08	Back,Biceps & Chest	Reactive	Step Ups	9	3	8	30		With dumbbells in both hands, stand up on a Bench with one leg and balance. Alternate legs, push with heel, make sure you balance.
25-Oct-08	Back,Biceps & Chest	Biceps	Bicep Curls	10	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
25-Oct-08	Back,Biceps & Chest	Chest	Dumbbell Chest Press	11	1	10	25		On a bench, with dumbbells in both hands, bring the dumbbell straight up and take it back down to chest
25-Oct-08	Back,Biceps & Chest	Reactive	Quick Sprint Bench Run	12	1	20	0		Holding a bench, stand in sprinting position and sprint with alternating legs while holding the back straight
25-Oct-08	Back,Biceps & Chest	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
25-Oct-08	Back,Biceps & Chest	Chest	Dumbbell Chest Press	14	2	10	25		On a bench, with dumbbells in both hands, bring the dumbbell straight up and take it back down to chest
25-Oct-08	Back,Biceps & Chest	Reactive	Quick Sprint Bench Run	15	2	20	0		Holding a bench, stand in sprinting position and sprint with alternating legs while holding the back straight
25-Oct-08	Back,Biceps & Chest	Biceps	Bicep Curls	16	3	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
25-Oct-08	Back,Biceps & Chest	Chest	Dumbbell Chest Press	17	3	10	25		On a bench, with dumbbells in both hands, bring the dumbbell straight up and take it back down to chest
25-Oct-08	Back,Biceps & Chest	Reactive	Quick Sprint Bench Run	18	3	20	0		Holding a bench, stand in sprinting position and sprint with alternating legs while holding the back straight
25-Oct-08	Back,Biceps & Chest	Reactive	Back Stretch	19	1	10	15.0		Stand on a soft plank, 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)
25-Oct-08	Back,Biceps & Chest	Back	Cable Rope Pull	20	1	12	32.5		Sitting on a bench, 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.
25-Oct-08	Back,Biceps & Chest	Chest	Chest Stretch	21	1	10	5.0		Lie down on a ball, with dumbbells in both hands and stretch the chest outside and bring the dumbbells back to the ground
25-Oct-08	Back,Biceps & Chest	Reactive	Back Stretch	22	2	10	15.0		Stand on a soft plank, 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)
25-Oct-08		Back	Cable Rope Pull	23	2	12	32.5		Sitting on a bench, 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.
25-Oct-08	Back,Biceps & Chest	Chest	Chest Stretch	24	2	10	5.0		Lie down on a ball, with dumbbells in both hands and stretch the chest outside and bring the dumbbells back to the ground
25-Oct-08	Back,Biceps & Chest	Reactive	Back Stretch	25	3	10	15.0		Stand on a soft plank, 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)
25-Oct-08	Back,Biceps & Chest	Back	Cable Rope Pull	26	3	12	32.5		Sitting on a bench, 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.
25-Oct-08	Back,Biceps & Chest	Chest	Chest Stretch	27	3	10	5.0		Lie down on a ball, with dumbbells in both hands and stretch the chest outside and bring the dumbbells back to the ground