Strength Training – Back, Biceps – Dec 9,2008

I spent the weekend sending a personal mail to all my contacts about contributing to the marathon. The response has been good so far. As on today, I am at $837 and the target is to raise $1500. So, if you are reading this blog and believe in the need to do help the children, I urge you to go the webpage below and contribute!

http://www.ashanet.org/dallas/soh/Srinivasan_profile_2008.html

After taking a couple of days off after the long run, I went back to the gym to do some upper body strength training. I will doing the easy run in the evening. Having been away from the Gym for a week, it was little tough to get back to pumping some Iron but I managed to get some basic training done for back and biceps. Here are the set of exercises that I did:

Workout Date	Workout Name	Body Part	Exercise	Set	Reps	Wt	Tempo	Notes
9-Dec-08	Back,Biceps	Cardio	Elliptical	1	0	0		75 calories
9-Dec-08	Back,Biceps	Abs	Bench Leg Raise lying, Lower Abs	1	20	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
9-Dec-08	Back,Biceps	Abs	Bench Upper Abs	1	20	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
9-Dec-08	Back,Biceps	Reactive	Step Ups	1	20	25		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
9-Dec-08	Back,Biceps	Abs	Bench Leg Raise lying, Lower Abs	2	20	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
9-Dec-08	Back,Biceps	Abs	Bench Upper Abs	2	20	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
9-Dec-08	Back,Biceps	Reactive	Step Ups	2	20	25		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
9-Dec-08	Back,Biceps	Abs	Bench Leg Raise lying, Lower Abs	3	20	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
9-Dec-08	Back,Biceps	Abs	Bench Upper Abs	3	20	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
9-Dec-08	Back,Biceps	Reactive	Step Ups	3	20	25		Stand Up on a exercise bench (mushy one) with one leg and balance. Alternate legs, push with heel, make sure you balance.
9-Dec-08	Back,Biceps	Back	Rope Pulldowns	1	15	105		Wide grip rope pull sitting
9-Dec-08	Back,Biceps	Back	Rope Pulldowns	2	15	105		Wide grip rope pull sitting
9-Dec-08	Back,Biceps	Back	Rope Pulldowns	3	15	105		Wide grip rope pull sitting
9-Dec-08	Back,Biceps	Back	Rope Pulldowns	4	15	105		Wide grip rope pull sitting
9-Dec-08	Back,Biceps	Biceps	Cable Rope Curl	1	10	15.0		On the rope machine (where you do lats), lock the elbos and pull the rope up and down with both hands
9-Dec-08	Back,Biceps	Abs	Ball upper abs	1	20	0		Lie on the ball with hands on ears and come up with upper abs
9-Dec-08	Back,Biceps	Biceps	Cable Rope Curl	2	10	15.0		On the rope machine (where you do lats), lock the elbos and pull the rope up and down with both hands
9-Dec-08	Back,Biceps	Abs	Ball upper abs	2	20	0		Lie on the ball with hands on ears and come up with upper abs
9-Dec-08	Back,Biceps	Biceps	Cable Rope Curl	3	10	15.0		On the rope machine (where you do lats), lock the elbos and pull the rope up and down with both hands
9-Dec-08	Back,Biceps	Abs	Ball upper abs	3	20	0		Lie on the ball with hands on ears and come up with upper abs
9-Dec-08	Back,Biceps	Biceps	Cable Rope Curl	3	10	15.0		On the rope machine (where you do lats), lock the elbos and pull the rope up and down with both hands
9-Dec-08	Back,Biceps	Quadriceps	Squat	1	20	40		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Dec-08	Back,Biceps	Abs	Machine Pull Ups - Lower Abs	1	20	0		On the Abs Pull machine, lie down on the back and pull your weight up
9-Dec-08	Back,Biceps	Quadriceps	Squat	2	20	40		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Dec-08	Back,Biceps	Abs	Machine Pull Ups - Lower Abs	2	20	0		On the Abs Pull machine, lie down on the back and pull your weight up
9-Dec-08	Back,Biceps	Quadriceps	Squat	3	20	40		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Dec-08	Back,Biceps	Abs	Machine Pull Ups - Lower Abs	3	20	0		On the Abs Pull machine, lie down on the back and pull your weight up
9-Dec-08	Back,Biceps	Quadriceps	Squat	4	20	40		Holding dumb bells weights in both hands, do squats with chest in straight position and bend down with gluts
9-Dec-08	Back,Biceps	Lats	Seated Row Machine	1	15	70		On the row machine, sit with palms facing up with close grip and pull it all the way back and back to the front
9-Dec-08	Back,Biceps	Lats	Seated Row Machine	2	15	70		On the row machine, sit with palms facing up with close grip and pull it all the way back and back to the front
9-Dec-08	Back,Biceps	Lats	Seated Row Machine	3	15	70		On the row machine, sit with palms facing up with close grip and pull it all the way back and back to the front