Wednesday, July 1, 2009

Back and Chest Poem

After doing a 35-minute cardio session on the StairMaster (which emphasizes a strength move for legs), I did an interesting back/chest workout today. It went like this: (one set each exercise)

Lateral cable pulldowns, 15 reps (back)
Seated cable rows, 15 reps (back)
Bench press, 15 reps (chest)
Flat dumbbell chest press, 15 reps (chest)

Then I increased the weights and dropped my reps down to 10 for each set.

Bent over rows with a barbell, 10 reps (back)
Bent over rows with a dumbbell, 10 reps (back)
Bench press, 10 reps (chest)
Incline dumbbell press, 10 reps (chest)

Then I increased the weights a little more and dropped the reps down to 8 for each

Lateral pulldowns on a machine, 8 reps (back)
Seated rows on a machine, 8 reps (back)
Bench press, 8 reps (chest)
Incline dumbbell press, 8 reps (chest)

Hey, this workout is structured like a poem!

So, you see, the point here was to do 2 exercises for back, then immediately do 2 for chest, back and forth 3 times, increasing the poundage and decreasing the repetitions.
I finished with a bunch of regular old pushups and 4 sets of leg raises for abs (15-20 reps each set).


  1. Hey Julie

    Great stuff! I'll certainly be bookmarking all of these, but for the time being do you have any back and chest Haiku?


  2. Opposing forces;
    Can't live with 'em, can't live without.
    So glad we can breathe!

  3. Thanks Jen! That was a good idea. Anyone else who wants to jump in on the haiku fun, please feel free to do so!

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  5. The canvas is blank
    The sun waits, birds sing, shoes laced
    Can't run from deadline

  6. That's so great! I like that part about "the sun waits" best.

  7. How about one for a workout in the way of the sword:

    finely balanced dance
    strength is found in perfect motion
    the sword cuts but once

  8. Hello Julie, BTW: polarisrg is Howard. I love the workout-haiku and thought I'd add one myself.

  9. That's a good one, Howard! It's nice to hear from you!

  10. Thanks Julie -- I think your fitness Blog is a terrific idea.

    Body and mind honed
    Trained as one with clarity
    The artist sees truth