Strength Training – Back,Chest – Nov 8,2008

After finishing a long run, I recovered well after I reached home since I was able to do the post running stretches and had a good meal. So, I decided to do some upper body strength training in the evening. I reached the gym at 3 pm and decided to do the back and chest which are the two most vulnerable parts that take invisible hits during running. As I have blogged earlier as well, right now I am not doing too heavy weights in the gym since this is more of a recovery exercises to the upper body to keep the balance between upper and lower body.

Here are the strength exercises that I did in the gym:

 

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
8-Nov-08	Back,Chest	Abs	Bench Upper Abs	1	1	15	0.0		Sit on a bench, while holding the bench behind the back on both sides, pull the chest back and bend the knees towards the chest and push it back to a 45 degree angle above the ground. Look up all the time
8-Nov-08	Back,Chest	Abs	Bench Leg Raise lying, Lower Abs	2	1	15	0		Sit on a bench, while holding the bench behind the back on both sides, lift the entire lower body up and down again to the ground. Look up all the time
8-Nov-08	Back,Chest	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
8-Nov-08	Back,Chest	Abs	Bench Upper Abs	4	2	15	0.0		Sit on a bench, while holding the bench behind the back on both sides, pull the chest back and bend the knees towards the chest and push it back to a 45 degree angle above the ground. Look up all the time
8-Nov-08	Back,Chest	Abs	Bench Leg Raise lying, Lower Abs	5	2	15	0		Sit on a bench, while holding the bench behind the back on both sides, lift the entire lower body up and down again to the ground. Look up all the time
8-Nov-08	Back,Chest	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
8-Nov-08	Back,Chest	Abs	Bench Upper Abs	7	3	15	0.0		Sit on a bench, while holding the bench behind the back on both sides, pull the chest back and bend the knees towards the chest and push it back to a 45 degree angle above the ground. Look up all the time
8-Nov-08	Back,Chest	Abs	Bench Leg Raise lying, Lower Abs	8	3	15	0		Sit on a bench, while holding the bench behind the back on both sides, lift the entire lower body up and down again to the ground. Look up all the time
8-Nov-08	Back,Chest	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
8-Nov-08	Back,Chest	Chest	Dumbbell Incline Press	10	1	10	25		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
8-Nov-08	Back,Chest	Chest	Rope Chest Pull	11	1	10	17.5		On rope machine , facing the back towards the machine, stand with one leg forward and another back, pull the rope straight forward with arms as straight as possible. Make sure that the shoulders don't raise and the impact is on the chest (setting: 5 on the height of the machine)
8-Nov-08	Back,Chest	Shoulder	Shoulder Press	12	1	10	15.0		Stand on the side of a small bench, step on the bench with one leg balance from the side and lift the dumbbells up without shoulder lift. Bring it down. Alternate the legs
8-Nov-08	Back,Chest	Reactive	Ball Bridge	13	1	10	0.0		Lie on the back on the ball and walk away from the ball until the upper back is on the ball. Make sure the body is completely parallel to the ground, then droop the gluts for 4 inches and bring it back so that it's parallel to the ground
8-Nov-08	Back,Chest	Chest	Dumbbell Incline Press	14	2	10	25		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
8-Nov-08	Back,Chest	Chest	Rope Chest Pull	15	2	10	17.5		On rope machine , facing the back towards the machine, stand with one leg forward and another back, pull the rope straight forward with arms as straight as possible. Make sure that the shoulders don't raise and the impact is on the chest (setting: 5 on the height of the machine)
8-Nov-08	Back,Chest	Shoulder	Shoulder Press	16	2	10	15.0		Stand on the side of a small bench, step on the bench with one leg balance from the side and lift the dumbbells up without shoulder lift. Bring it down. Alternate the legs
8-Nov-08	Back,Chest	Reactive	Ball Bridge	17	2	10	0.0		Lie on the back on the ball and walk away from the ball until the upper back is on the ball. Make sure the body is completely parallel to the ground, then droop the gluts for 4 inches and bring it back so that it's parallel to the ground
8-Nov-08	Back,Chest	Chest	Dumbbell Incline Press	18	3	10	25		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
8-Nov-08	Back,Chest	Chest	Rope Chest Pull	19	3	10	17.5		On rope machine , facing the back towards the machine, stand with one leg forward and another back, pull the rope straight forward with arms as straight as possible. Make sure that the shoulders don't raise and the impact is on the chest (setting: 5 on the height of the machine)
8-Nov-08	Back,Chest	Shoulder	Shoulder Press	20	3	10	15.0		Stand on the side of a small bench, step on the bench with one leg balance from the side and lift the dumbbells up without shoulder lift. Bring it down. Alternate the legs
8-Nov-08	Back,Chest	Reactive	Ball Bridge	21	3	10	0.0		Lie on the back on the ball and walk away from the ball until the upper back is on the ball. Make sure the body is completely parallel to the ground, then droop the gluts for 4 inches and bring it back so that it's parallel to the ground
8-Nov-08	Back,Chest	Back	Cable Rope Pull	22	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)
8-Nov-08	Back,Chest	Back	One Hand Cable Rope Pull	23	1	12	27.5		On the rope machine , facing the machine, pull the rope with right hand and walk back with right foot forward and left foot back, pull the rope to the right side with left hand on the hip. (Setting of rotator=6). Similar with left hand
8-Nov-08	Back,Chest	Quadriceps	Squat	24	1	12			Standing on one leg, bend down with chest still pointing up, with hand on one hip, reach down and touch the knee of the other leg
8-Nov-08	Back,Chest	Back	Cable Rope Pull	24	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)
8-Nov-08	Back,Chest	Back	One Hand Cable Rope Pull	25	2	12	27.5		On the rope machine , facing the machine, pull the rope with right hand and walk back with right foot forward and left foot back, pull the rope to the right side with left hand on the hip. (Setting of rotator=6). Similar with left hand
8-Nov-08	Back,Chest	Quadriceps	Squat	26	2	12			Standing on one leg, bend down with chest still pointing up, with hand on one hip, reach down and touch the knee of the other leg
8-Nov-08	Back,Chest	Back	Cable Rope Pull	27	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)
8-Nov-08	Back,Chest	Back	One Hand Cable Rope Pull	28	3	12	27.5		On the rope machine , facing the machine, pull the rope with right hand and walk back with right foot forward and left foot back, pull the rope to the right side with left hand on the hip. (Setting of rotator=6). Similar with left hand
8-Nov-08	Back,Chest	Quadriceps	Squat	29	3	12			Standing on one leg, bend down with chest still pointing up, with hand on one hip, reach down and touch the knee of the other leg