Workout Log 210

General Stuff

Workout ID: 210
Set by: Me
Date: 25/06/11

Pre-workout motivation level: 8/10
Pre-workout supplement: Freak3D (1.75 scoops with juice)

Workout rating: 8.25/10 (am weighting this number a little more these days)
Approx duration: 1h 15m

Post-workout Stats (from my Tanita)

Weight (kg): 80.8
Body fat (%): 8.5
Body water (%): 62.8
Bone weight (kg): 3.6
Muscle (kg): 70.2
Physique rating: 6

Data & Results for “Chest & Triceps”

  • Pushups: 25x
  • Chest press [back 4, handles 2, seat 9]: 10x 8 blocks
  • Chest press [back 4, handles 2, seat 9]: 10x 10 blocks
  • Pec-fly [arms 3, back 4, seat 7]: 10x 7 blocks
  • Incline-bench dumbbell press: 12x 20kg/db!
  • Chest press [back 4, handles 2, seat 9]: 7x 12 blocks!
  • Crunches on exercise ball: 25x
  • Pec-fly [arms 3, back 4, seat 7]: 10x 7 blocks (+10 little ones at the top)
  • Leg ab-raises: 25x
  • Chest press [back 4, handles 2, seat 9]: 11x 11 blocks!
  • Crunches on exercise ball: 25x
  • Incline press [back 3, handles 2, seat 8]: 8x 9 blocks!
  • Pec-fly [arms 3, back 4, seat 7]: 10x 7 blocks, then 9x 6 blocks
  • Incline-bench dumbbell press: 10x 20kg/db!
  • Crunches on exercise ball: 25x
  • Pec-fly [arms 3, back 4, seat 7]: 12x 6 blocks
  • Skull crushers: 12x 20kg
  • Close-grip chest press w/inner-handles [back 4, handles 3, seat 6]: 12x 7 blocks!
  • V-bar tricep pushdowns: 12x 5 blocks
  • Leg ab-raises: 30x
  • Close-grip chest press w/inner-handles [back 4, handles 3, seat 6]: 15x 7 blocks!
  • Incline press [back 3, handles 2, seat 8]: 4x 9 blocks
  • Crunches on exercise ball: 25x
  • Skull crushers: 9x 20kg
  • Pushups: 11x
  • Incline press [back 3, handles 2, seat 8]: 5x 8 blocks! (just…)
  • V-bar tricep pushdowns: 12x 4 blocks
  • Incline-bench dumbbell fly’s: 15x 10kg/db
  • Chest press [back 4, handles 2, seat 8]: 7x 8 blocks!
  • V-bar tricep pushdowns: 20x 3 blocks
  • Close-grip chest press w/inner-handles …drop-set [back 4, handles 3, seat 6]: 10x 7 blocks, then 7x 6 blocks, then 12x 5 blocks!
  • Pec-fly …drop-set [arms 3, back 4, seat 7]: 10x 5 blocks, then 15x 4 blocks, then 20x 3 blocks

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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