Workout Log 232

 

General Stuff

Workout ID: 232
Set by: Me
Date: 20/08/11

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

Workout rating: 8/10
Approx duration: 1h 10m

Post-workout Stats (from my Tanita)

Weight (kg): 79
Body fat (%): 7.9
Body water (%): 63.3
Bone weight (kg): 3.6
Muscle (kg): 69.7
Physique rating: 8

Data & Results for “Biceps”

  • Alt. incline dumbbell curls: 25x 5kg plate/arm
  • Concentration curls: 8x 12.5kg/arm
  • Preacher curls w/ez-curl bar (inner grip): 10x 30kg! …then 45 seconds rest
  • Preacher curls w/ez-curl bar (inner grip): 8x 30kg
  • Concentration curls: 8x 12.5kg/arm
  • Crunches on exercise ball: 25x
  • Preacher curls w/ez-curl bar (outer grip): 9x 30kg! (just)
  • Alt. incline dumbbell curls: 15x 5kg plate/arm
  • Crunches on floor (while holding 7kg medicine ball): 50x
  • Preacher curls w/ez-curl bar (inner grip): 8x 30kg!
  • Concentration curls: 10x 10kg/arm
  • Crunches on exercise ball: 30x
  • Preacher curls w/ez-curl bar (outer grip): 7x 30kg!
  • Alt. hammer-curls: 10x 10kg/db
  • Preacher curls w/ez-curl bar (inner grip): 7x 25kg
  • Alt. decline dumbbell curls: 8x10kg db/arm
  • Standing bicep curls w/ez-curl bar: 12x 25kg!
  • Hammer-curls: 12x 10kg/db
  • Preacher curls w/ez-curl bar (outer grip): 3x 25kg
  • Alt. decline dumbbell curls: 15x 5kg plate/arm
  • Crunches on floor (while holding 7kg medicine ball): 50x
  • Alt. decline dumbbell curls: 25x 5kg plate/arm!
  • Standing bicep curls w/ez-curl bar: 9x 25kg
  • Hammer-curls: 12x 10kg/db
  • Dual-grip single-dumbbell hammer curl over preacher-curl bench: 20x 10kg db
  • Bicep curls w/hammer-curl bar over preacher-curl bench: 10x 15kg
  • Standing bicep curls w/hammer-curl bar: 20x 15kg
  • Alt. incline dumbbell curls (to failure): 15x 5kg plate/arm
  • Standing bicep curls w/hammer-curl bar (to failure): 15x 15kg

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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