Workout Log 209

 

General Stuff

Workout ID: 209
Set by: Me
Date: 23/06/11

Pre-workout motivation level: 7/10
Pre-workout supplement: Jack3d (1.75 scoops with juice)

Workout rating: 8/10 (am weighting this number a little more these days)
Approx duration: 1h

Post-workout Stats (from my Tanita)

Weight (kg): 80.6
Body fat (%): 8.2
Body water (%): 63.1
Bone weight (kg): 3.6
Muscle (kg): 70.4
Physique rating: 6

Data & Results for “Biceps”

  • Concentration curls: 12x 10kg/arm
  • Hammer-curls: 10x 17.5kg/db
  • Seated cable bicep curls (per arm): 10x 2 blocks
  • Crunches on exercise ball: 25x
  • Hammer-curls: 15x 15kg/db
  • Preacher curls w/ez-curl bar (outer-hold): 7x 30kg!
  • Seated cable bicep curls (per arm): 10x 2 blocks (negative reps)
  • Crunches on exercise ball: 30x
  • Preacher curls w/ez-curl bar (inner-hold): 6x 30kg (just :P)
  • Concentration curls: 12x 10kg/arm
  • Hammer-curls: 15x 15kg/db
  • Crunches on exercise ball: 30x
  • Preacher curls w/ez-curl bar (outer-hold): 7.5x 30kg!
  • Crunches (legs on PC bench): 30x, pause for 1 minute, then 30x
  • Preacher curls w/ez-curl bar (inner-hold): 13x 25kg!
  • Seated cable bicep curls (per arm): 12x 2 blocks (negative reps)
  • 21’s w/ez-curl bar: 25kg! (…just)
  • Crunches on exercise ball: 35x
  • 21’s w/ez-curl bar: 20kg
  • Same-time bicep curls (over preacher curl bench): 20x 5kg plate/arm
  • 21’s w/ez-curl bar: 20kg
  • Same-time bicep curls (over preacher curl bench): 20x 5kg plate/arm
  • Preacher curls w/ez-curl bar (inner-hold): 8x 20kg
  • Standing alt. bicep curls: 30x 5kg plate/arm

Nb. The value of a single selectorized weight ‘block’ is equal to 4.75kg. All weights mentioned above do not include the weight of the barbell / dumbbell. Generally taking 45 – 60 seconds rest between non-supersetted exercise.

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