Strength Training: Back, Biceps – Dec 31, 2008

After running a quick one mile in 7 min 30 seconds, I did a low rep, high weight , 5 sets of strength training for the back and biceps. Here is a list of the strength training exercises.

Workout Date	Workout Name	Body Part	Exercise	Set	Reps	Wt	Tempo	Notes
31-Dec-08	Back,Biceps	Cardio	Running	1	1	0	0	Running for 1 mile burning 130 calories
31-Dec-08	Back,Biceps	Abs	Ball Lower Abs	1	12	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
31-Dec-08	Back,Biceps	Abs	Full Crunches	1	20	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
31-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
31-Dec-08	Back,Biceps	Abs	Ball Lower Abs	2	12	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
31-Dec-08	Back,Biceps	Abs	Full Crunches	2	20	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
31-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
31-Dec-08	Back,Biceps	Back	Cable Rope Pull	1	8	40		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)
31-Dec-08	Back,Biceps	Back	Cable Rope Pull	2	8	40		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)
31-Dec-08	Back,Biceps	Back	Cable Rope Pull	3	8	40		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)
31-Dec-08	Back,Biceps	Back	Cable Rope Pull	4	8	40		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)
31-Dec-08	Back,Biceps	Back	Cable Rope Pull	5	8	40		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)
31-Dec-08	Back,Biceps	Biceps	Straight Bar Bell Curls	1	6	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
31-Dec-08	Back,Biceps	Biceps	Straight Bar Bell Curls	2	6	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
31-Dec-08	Back,Biceps	Biceps	Straight Bar Bell Curls	3	6	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
31-Dec-08	Back,Biceps	Biceps	Straight Bar Bell Curls	4	6	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
31-Dec-08	Back,Biceps	Biceps	Straight Bar Bell Curls	5	6	50		With feet sholulder widh, hold the straight bar at shoulder width and bring it up to chest and take it down again. Make sure that the rod is not in a resting position at any point
31-Dec-08	Back,Biceps	Legs	Leg Press	1	8	210		On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press
31-Dec-08	Back,Biceps	Legs	Leg Press	2	8	210		On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press
31-Dec-08	Back,Biceps	Legs	Leg Press	3	8	210		On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press
31-Dec-08	Back,Biceps	Legs	Leg Press	4	8	210		On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press
31-Dec-08	Back,Biceps	Legs	Leg Press	5	8	210		On Leg Press Machine, Lie down, with legs at the bottom of the plank and push the Leg Press
31-Dec-08	Back,Biceps	Biceps	Machine Pull Ups	1	10	80		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
31-Dec-08	Back,Biceps	Biceps	Machine Pull Ups	2	10	80		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
31-Dec-08	Back,Biceps	Biceps	Machine Pull Ups	3	10	80		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
31-Dec-08	Back,Biceps	Biceps	Machine Pull Ups	4	10	80		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
31-Dec-08	Back,Biceps	Biceps	Machine Pull Ups	5	10	80		On the supported pull up machine, place the legs on the leg rest and the hands on the top (wide grip) and bring the body up and back down until arm is extended.
31-Dec-08	Back,Biceps	Biceps	Cable Rope Pull	1	12	40.0		On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause.
31-Dec-08	Back,Biceps	Biceps	Cable Rope Pull	2	12	40.0		On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause.
31-Dec-08	Back,Biceps	Biceps	Cable Rope Pull	3	12	40.0		On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause.
31-Dec-08	Back,Biceps	Biceps	Cable Rope Pull	4	12	40.0		On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause.
31-Dec-08	Back,Biceps	Biceps	Cable Rope Pull	5	12	40.0		On the Biceps Rope Machine (it's a separate machine), face away from the machine and pull the rope up while keeping the elbows fixed and as close t othe body as possible. Do not pause.