Workout Log 214

General Stuff

Workout ID: 214
Set by: Grant & Me
Date: 02/07/2011

Pre-workout motivation level: 7/10
Pre-workout supplement: Freak3d (1.25 scoops with juice)

Workout rating: 7.75/10 (am weighting this number a little more these days)
Approx duration: 1h

Post-workout Stats (from my Tanita)

Weight (kg): 80.5
Body fat (%): 8.5
Body water (%): 62.7
Bone weight (kg): 3.6
Muscle (kg): 70.0
Physique rating: 6

Data & Results for “Back”

  • Seated rows: 12x 9 blocks
  • Deadlifts: 10x 60kg
  • Seated rows: 10x 11 blocks
  • Deadlifts: 10x 70kg
  • Seated rows: 10x 12 blocks
  • Deadlifts: 8x 80kg
  • Seated rows: 8x 13 blocks
  • Deadlifts: 6x 90kg! (just…)
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 12x 8 blocks
  • Reverse DB fly’s: 12x 7.5kg/db
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 11x 11 blocks!
  • Reverse DB fly’s: 13x 7.5kg/db
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 10x 12 blocks
  • Reverse DB fly’s: 12x 7.5kg/db
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 12x 11 blocks
  • Plank: 60s
  • Undergrip pulldowns [back 10, height 1hs, tilt: 2]: 12x 9 blocks
  • Reverse DB fly’s: 15x 7.5kg/db
  • Bent-over rows – underhand grip: 12x 6 blocks
  • Undergrip pulldowns [back 10, height 1hs, tilt: 2]: 12x 10 blocks
  • Bent-over rows – underhand grip: 10x 9 blocks
  • Undergrip pulldowns [back 10, height 1hs, tilt: 2]: 10x 11 blocks
  • Bent-over rows – underhand grip (to failure): 12x 7 blocks
  • Undergrip pulldowns [back 10, height 1hs, tilt: 2] (to failure): 15x 10 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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