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)
Then,
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)
Then,
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
set.

Lateral pulldowns on a machine, 8 reps (back)
Seated rows on a machine, 8 reps (back)
Then,
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).

11 comments:

  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?

    ;-)

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

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  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

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

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  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

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

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

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  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

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