Workout Log 211

General Stuff

Workout ID: 211
Set by: Me
Date: 26/06/2011

Pre-workout motivation level: 6/10
Pre-workout supplement: Jack3d (1 scoop, with juice)

Workout rating: 7.75/10 (am weighting this number a little more these days)
Approx duration: 50m

Post-workout Stats (from my Tanita)

Weight (kg): 81
Body fat (%): 8.1
Body water (%): 63.2
Bone weight (kg): 3.7
Muscle (kg): 70.7
Physique rating: 6

Data & Results for “Abs & Forearms”

  • Forearm at-the-sides wrist curls: 40x 10kg plate/arm
  • Bench kick-outs: 25x
  • Crunches on exercise ball: 20x
  • Wide-grip reverse-grip curls: 15x 3 blocks
  • Ab leg-raises: 20x
  • Forearm at-the-sides wrist curls: 50x 10kg plate/arm
  • Wide-grip reverse-grip curls: 15x 4 blocks
  • Plank: 90s
  • Forearm at-the-sides wrist curls: 40x 10kg plate/arm
  • Crunches on exercise ball: 25x
  • Wide-grip reverse-grip curls: 10x 5 blocks!
  • Ab leg-raises: 20x
  • Forearm at-the-sides wrist curls: 40x 10kg plate/arm
  • Plank: 90s
  • Wide-grip reverse-grip curls: 10x 5 blocks!
  • Crunches on exercise ball: 25x
  • Forearm at-the-sides wrist curls: 40x 10kg plate/arm
  • Wide-grip reverse-grip curls: 10x 5 blocks!
  • Bench kick-outs: 25x
  • Plank: 60s
  • Wide-grip reverse-grip curls: 17x 4 blocks
  • Crunches on exercise ball: 25x
  • Forearm plate raises (dual-hold): 30x 10kg plate/arm
  • Ab leg-raises: 20x
  • Forearm plate raises (dual-hold): 40x 10kg plate/arm
  • Bench kick-outs: 25x
  • Forearm plate raises (dual-hold): 40x 10kg plate/arm
  • Crunches on exercise ball: 30x!
  • Forearm plate raises (dual-hold): 40x 10kg 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.

Leave a reply

Your email address will not be published.

Workout Log 154

General Stuff Workout ID: 154 Set by: Grant Date: 07/03/11 Pre-workout motivation level: 7.5/10 Pre-workout supplement: Jack3d (1 scoop prior) Workout rating: 8.5/10 Approx dura[...]

Workout Log 267

General Stuff Workout ID: 267 Set by: Me Date: 30/11/2011 Pre-workout motivation level: 7/10 Pre-workout supplement: Freak3d (1 scoop with juice) Workout rating: 8/10 Approx dur[...]

Workout Log 87

General Stuff Workout ID: 87 Set by: Personal trainer Date: 25/09/10 Pre-workout motivation level: 6/10 Pre-workout supplement: Expand Energize (1 scoop) Workout rating: 6/10 Ap[...]