Strength Training – Back, Biceps – Nov 25, 2008

I took a break again yesterday to give some healing time to the calf. I felt a little better this morning. So, I decided to do some quick strength training. Here are the exercises that I did in the Gym today:

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
27-Nov-08	Biceps,Back	Cardio	Elliptical	1	1	0	0		85 Calories
27-Nov-08	Biceps,Back	Abs	Ball upper abs	2	1	20	0		Lie on the ball with hands on ears and come up with upper abs
27-Nov-08	Biceps,Back	Abs	Machine Leg Pullup	3	1	15	0		With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
27-Nov-08	Biceps,Back	Abs	Ball Lower Abs	4	1	15	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
27-Nov-08	Biceps,Back	Abs	Ball upper abs	5	2	20	0		Lie on the ball with hands on ears and come up with upper abs
27-Nov-08	Biceps,Back	Abs	Machine Leg Pullup	6	2	15	0		With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
27-Nov-08	Biceps,Back	Abs	Ball Lower Abs	7	2	15	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
27-Nov-08	Biceps,Back	Abs	Ball upper abs	8	3	20	0		Lie on the ball with hands on ears and come up with upper abs
27-Nov-08	Biceps,Back	Abs	Machine Leg Pullup	9	3	15	0		With both hands on the side of the machine, bring both legs slowly up so that you are hanging in the air and bring it back down
27-Nov-08	Biceps,Back	Abs	Ball Lower Abs	10	3	15	0.0		Lie on the ball on the stomach and roll up in front so that the knees are on the ball (in a push up position), then roll with the leg until the ball is on the feet. Roll it back and forthwith palms on the ground in a push up position
27-Nov-08	Biceps,Back	Back	Lat Pulldowns	11	1	10	140		On the lat pulldowns machine, pull down the rod and push it back up, all in one motion. Make sure not to pause at any point and keep the back straight
27-Nov-08	Biceps,Back	Back	Cable Rope Pull	12	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. (setting of rotator=6)
27-Nov-08	Biceps,Back	Biceps	Bicep Curls	13	1	24	25.0		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps
27-Nov-08	Biceps,Back	Biceps	Bicep Hammer Curls	14	1	24	25.0		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 10 reps
27-Nov-08	Biceps,Back	Quadriceps	Squat	15	1	12	35		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
27-Nov-08	Biceps,Back	Hamstring	Lunges	16	1	24	30		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
27-Nov-08	Biceps,Back	Back	Lat Pulldowns	17	2	10	140		On the lat pulldowns machine, pull down the rod and push it back up, all in one motion. Make sure not to pause at any point and keep the back straight
27-Nov-08	Biceps,Back	Back	Cable Rope Pull	18	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. (setting of rotator=6)
27-Nov-08	Biceps,Back	Biceps	Bicep Curls	19	2	24	25.0		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps
27-Nov-08	Biceps,Back	Biceps	Bicep Hammer Curls	20	2	24	25.0		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 10 reps
27-Nov-08	Biceps,Back	Quadriceps	Squat	21	2	12	35		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
27-Nov-08	Biceps,Back	Hamstring	Lunges	22	2	24	30		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges
27-Nov-08	Biceps,Back	Back	Lat Pulldowns	23	3	10	140		On the lat pulldowns machine, pull down the rod and push it back up, all in one motion. Make sure not to pause at any point and keep the back straight
27-Nov-08	Biceps,Back	Back	Cable Rope Pull	24	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. (setting of rotator=6)
27-Nov-08	Biceps,Back	Biceps	Bicep Curls	25	3	24	25.0		On one leg and do Bicep Curls. Stand on opposite leg to the hand holding the dumb bell . Alternate legs for every 10 reps
27-Nov-08	Biceps,Back	Biceps	Bicep Hammer Curls	26	3	24	25.0		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 10 reps
27-Nov-08	Biceps,Back	Quadriceps	Squat	27	3	12	35		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
27-Nov-08	Biceps,Back	Hamstring	Lunges	28	3	24	30		Keep both feet wide apart and take one foot forward and bend down to squat position. Alternate the legs doing these lunges