Workout Log 228

General Stuff

Workout ID: 228
Set by: Me
Date: 08/08/11

Pre-workout motivation level: 7/10
Pre-workout supplement: Freak3D (1 heaped scoop with juice)

Workout rating: 8.2/10
Approx duration: 1h 5m

Post-workout Stats (from my Tanita)

Weight (kg): 81.1
Body fat (%): 6.4
Body water (%): 65.3
Bone weight (kg): 3.7
Muscle (kg): 72.2
Physique rating: 9

Data & Results for “Chest & Triceps”

  • Pushups: 25x
  • Chest press [back 4, handles 2, seat 9]: 10x 8 blocks
  • Pec-fly [arms 4, back 4, seat 7]: 9x 7 blocks
  • Chest press [back 4, handles 2, seat 9]: 8x 11 blocks
  • Crunches on exercise ball: 30x
  • Incline-bench dumbbell press: 12x 20kg/db
  • Chest press [back 4, handles 2, seat 9]: 7x 12 blocks
  • Pec-fly [arms 4, back 4, seat 7]: 10x 8 blocks
  • Crunches on floor (while holding 7kg medicine ball): 50x
  • Chest press [back 4, handles 2, seat 9]: 10x 11 blocks
  • Pec-fly [arms 4, back 4, seat 7]: 10x 8 blocks
  • V-bar tricep pushdowns: 15x 5 blocks!
  • Crunches on exercise ball: 25x
  • Incline press [back 3, handles 2, seat 8]: 10x 10 blocks
  • Incline-bench dumbbell press: 12x 20kg/db
  • Pec-fly [arms 4, back 4, seat 7]: 8x 8 blocks!
  • Crunches on exercise ball: 30x
  • Pushups: 17x
  • Single-arm tricep extensions: 8x 2 blocks (per arm)
  • Crunches on exercise ball: 25x
  • Incline press [back 3, handles 2, seat 8]: 8x 9 blocks!
  • V-bar tricep pushdowns (drop set; to failure): 16x 4 blocks!, 15x 3 blocks!, 27x 2 blocks!
  • Chest press (drop set; to failure) [back 4, handles 2, seat 8]: 9x 8 blocks, 5x 7 blocks, 5x 6 blocks
  • Pec-fly (drop set; to failure) [arms 4, back 4, seat 7]: 7x 6 blocks, then 12x 5 blocks
  • Crunches on exercise ball: 25x

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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