Strength Training – Chest, Shoulder and Back – Nov 16,2008

After doing an hour's cycling in the morning, I decided to do some weight training in the afternoon since I had missed the weight training for about a week. I did a low intensity and low weights, weight training. Although I have increased my running speed by more than 20% in the past 3 months, I have seen only about 10% improvement in my weight training. I think this is because I have been doing more of running than weight training. I should try to balance this out once I finish the marathon.

Here is the log of what I did:

 

Workout Date	Workout Name	Body Part	Exercise	Order	Set #	Reps	Weight	Tempo	Notes
16-Nov-08	Chest,Shoulders,Back	Abs	Upper Abs	1	1	20	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
16-Nov-08	Chest,Shoulders,Back	Abs	Leg Raise lying, Lower Abs	2	1	20	50		Lying on back with biceps Straight bar in the hand, lift the leg and bring it down almost close to the ground without touching the ground
16-Nov-08	Chest,Shoulders,Back	Chest	Straight Bar Chest Press	3	1	15	50.0		Lying on back with biceps Straight bar in the hand, push up the weight and bring it close to chest. Make sure that shoulders are not raised
16-Nov-08	Chest,Shoulders,Back	Abs	Upper Abs	4	2	20	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
16-Nov-08	Chest,Shoulders,Back	Abs	Leg Raise lying, Lower Abs	5	2	20	50		Lying on back with biceps Straight bar in the hand, lift the leg and bring it down almost close to the ground without touching the ground
16-Nov-08	Chest,Shoulders,Back	Chest	Straight Bar Chest Press	6	2	15	50.0		Lying on back with biceps Straight bar in the hand, push up the weight and bring it close to chest. Make sure that shoulders are not raised
16-Nov-08	Chest,Shoulders,Back	Abs	Upper Abs	7	3	20	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
16-Nov-08	Chest,Shoulders,Back	Abs	Leg Raise lying, Lower Abs	8	3	20	50		Lying on back with biceps Straight bar in the hand, lift the leg and bring it down almost close to the ground without touching the ground
16-Nov-08	Chest,Shoulders,Back	Chest	Straight Bar Chest Press	9	3	15	50.0		Lying on back with biceps Straight bar in the hand, push up the weight and bring it close to chest. Make sure that shoulders are not raised
16-Nov-08	Chest,Shoulders,Back	Quadriceps	Squat	10	1	20	12.5		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. Alternate legs
16-Nov-08	Chest,Shoulders,Back	Shoulder	Shoulder Press	11	1	10	12.5		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
16-Nov-08	Chest,Shoulders,Back	Chest	Dumbbell Incline Press	12	1	10	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
16-Nov-08	Chest,Shoulders,Back	Chest	Rope Chest Pull	13	1	10	20		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)
16-Nov-08	Chest,Shoulders,Back	Quadriceps	Squat	14	2	20	12.5		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. Alternate legs
16-Nov-08	Chest,Shoulders,Back	Shoulder	Shoulder Press	15	2	10	12.5		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
16-Nov-08	Chest,Shoulders,Back	Chest	Dumbbell Incline Press	16	2	10	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
16-Nov-08	Chest,Shoulders,Back	Chest	Rope Chest Pull	17	2	10	20		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)
16-Nov-08	Chest,Shoulders,Back	Quadriceps	Squat	18	3	20	12.5		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. Alternate legs
16-Nov-08	Chest,Shoulders,Back	Shoulder	Shoulder Press	19	3	10	12.5		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
16-Nov-08	Chest,Shoulders,Back	Chest	Dumbbell Incline Press	20	3	10	20		On a incline bench, with biceps in both hands, bring th dumbbell straight up and take it back down to chest
16-Nov-08	Chest,Shoulders,Back	Chest	Rope Chest Pull	21	3	10	20		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)
16-Nov-08	Chest,Shoulders,Back	Back	Lat Pulldowns	22	1	10	100		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
16-Nov-08	Chest,Shoulders,Back	Back	One Hand Cable Rope Pull	23	1	16	32.5		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
16-Nov-08	Chest,Shoulders,Back	Abs	Ball upper abs	24	1	15	0		Lie on the ball with hands on ears and come up with upper abs
16-Nov-08	Chest,Shoulders,Back	Core	Isoprone	25	1				30 sec hold
16-Nov-08	Chest,Shoulders,Back	Back	Lat Pulldowns	26	2	10	100		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
16-Nov-08	Chest,Shoulders,Back	Back	One Hand Cable Rope Pull	27	2	16	32.5		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
16-Nov-08	Chest,Shoulders,Back	Abs	Ball upper abs	28	2	15	0		Lie on the ball with hands on ears and come up with upper abs
16-Nov-08	Chest,Shoulders,Back	Core	Isoprone	29	2				30 sec hold
16-Nov-08	Chest,Shoulders,Back	Back	Lat Pulldowns	30	3	10	100		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
16-Nov-08	Chest,Shoulders,Back	Back	One Hand Cable Rope Pull	31	3	16	32.5		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
16-Nov-08	Chest,Shoulders,Back	Abs	Ball upper abs	32	3	15	0		Lie on the ball with hands on ears and come up with upper abs
16-Nov-08	Chest,Shoulders,Back	Core	Isoprone	33	3				30 sec hold
16-Nov-08	Chest,Shoulders,Back	Shoulder	Dumbbell side lift	34	1	10	12.5		With dumbbells in both hands, knees slightly bent, lift hands to the side (be careful to not lean backward) and shoulders are not lifted up
16-Nov-08	Chest,Shoulders,Back	Back	Ball Back Stretch	35	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
16-Nov-08	Chest,Shoulders,Back	Shoulder	Dumbbell side lift	36	1	10	12.5		With dumbbells in both hands, knees slightly bent, lift hands to the side (be careful to not lean backward) and shoulders are not lifted up
16-Nov-08	Chest,Shoulders,Back	Back	Ball Back Stretch	37	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