Strength Training - Complete Upper Body – Oct 28, 2008

After taking a day off yesterday, I felt good in the morning and woke up early at 5:30 am. I reached the gym and decided to a complete upper body work out. It is always motivating to see a bunch o people pumping iron early in the morning. I got more things done today in a short period of time. May be it was the day off that did wonders. Here is a list of the upper body exercises that I did today:

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
28-Oct-08	Back,Chest, Shoulder, Biceps	Cardio	Elliptical	1	1	0	0		50 Calories
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Step Ups	2	1	16	0		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Hop Bench Jump	3	1	10			Hop on to a small bench and come back down to the standing position
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Floor Cobra	4	1	15	0.0		Lying on the ground on the belly, stretch both hands to the side and raise the chest up (body should be in a flight shape position)
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Cable Rope Pull	5	1	10	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)
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Back Stretch	6	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)
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Step Ups	7	2	16	0		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Hop Bench Jump	8	2	10			Hop on to a small bench and come back down to the standing position
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Floor Cobra	9	2	15	0.0		Lying on the ground on the belly, stretch both hands to the side and raise the chest up (body should be in a flight shape position)
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Cable Rope Pull	10	2	10	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)
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Back Stretch	11	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)
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Step Ups	12	3	16	0		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Hop Bench Jump	13	3	10			Hop on to a small bench and come back down to the standing position
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Floor Cobra	14	3	15	0.0		Lying on the ground on the belly, stretch both hands to the side and raise the chest up (body should be in a flight shape position)
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Cable Rope Pull	15	3	10	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)
28-Oct-08	Back,Chest, Shoulder, Biceps	Reactive	Back Stretch	16	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)
28-Oct-08	Back,Chest, Shoulder, Biceps	Biceps	Bicep Hammer Curls	17	1	16	20.0		On one leg , hold the dumb bells like a hammer and bring it close to the shoulder. Make sure you do it slowly and the tension is maintained on the way down. Alternate legs for every 8 reps
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	Dumbbell Chest Press	18	1	10	25		On a bench, with dumbbells in both hands, bring the dumbbell straight up and take it back down to chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	PushUps	19	1	15	0		Facing down on the ground, with hands on the side right by the chest, do pushups. Make sure that hands are as close as possible to the chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Row Pull	20	1	10	85		Machine row pull with outer grip
28-Oct-08	Back,Chest, Shoulder, Biceps	Biceps	Bicep Hammer Curls	21	2	16	20.0		On one leg , hold the dumb bells like a hammer and bring it close to the shoulder. Make sure you do it slowly and the tension is maintained on the way down. Alternate legs for every 8 reps
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	Dumbbell Chest Press	22	2	10	25		On a bench, with dumbbells in both hands, bring the dumbbell straight up and take it back down to chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	PushUps	23	2	15	0		Facing down on the ground, with hands on the side right by the chest, do pushups. Make sure that hands are as close as possible to the chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Row Pull	24	2	10	85		Machine row pull with outer grip
28-Oct-08	Back,Chest, Shoulder, Biceps	Biceps	Bicep Hammer Curls	25	3	16	20.0		On one leg , hold the dumb bells like a hammer and bring it close to the shoulder. Make sure you do it slowly and the tension is maintained on the way down. Alternate legs for every 8 reps
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	Dumbbell Chest Press	26	3	10	25		On a bench, with dumbbells in both hands, bring the dumbbell straight up and take it back down to chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Chest	PushUps	27	3	15	0		Facing down on the ground, with hands on the side right by the chest, do pushups. Make sure that hands are as close as possible to the chest
28-Oct-08	Back,Chest, Shoulder, Biceps	Back	Row Pull	28	3	10	85		Machine row pull with outer grip
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Shoulder Press	29	1	10	15.0		Sitting on a bench, raise dumbbells in both hands overhead and bring it back to the shoulder
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Dumbbell horizontal lift	30	1	10	10.0		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Shoulder Press	31	2	10	15.0		Sitting on a bench, raise dumbbells in both hands overhead and bring it back to the shoulder
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Dumbbell horizontal lift	32	2	10	10.0		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Shoulder Press	33	3	10	15.0		Sitting on a bench, raise dumbbells in both hands overhead and bring it back to the shoulder
28-Oct-08	Back,Chest, Shoulder, Biceps	Shoulder	Dumbbell horizontal lift	34	3	10	10.0		With dumbbells in both hands, knees slightly bent, lift hands horizontally up and forward (be careful to not lean backward)
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Medicine Ball, Leg Raise lying, Lower Abs	35	1	20	20		Lying on back, hold a medicine ball right above the head, lift the leg and bring it towards the chest and take it back to horizontal position
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Full Crunches	36	1	15	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Medicine Ball, Leg Raise lying, Lower Abs	37	2	20	20		Lying on back, hold a medicine ball right above the head, lift the leg and bring it towards the chest and take it back to horizontal position
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Full Crunches	38	2	15	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Medicine Ball, Leg Raise lying, Lower Abs	39	3	20	20		Lying on back, hold a medicine ball right above the head, lift the leg and bring it towards the chest and take it back to horizontal position
28-Oct-08	Back,Chest, Shoulder, Biceps	Abs	Full Crunches	40	3	15	0.0		With feel firmly locked to the ground (someone holding it or locked agaist a support), lie on the ground and get up all the wat to sitting position and slowly go back down to sleeping position