Workout Log 233

General Stuff

Workout ID: 233
Set by: Me
Date: 21/08/11

Pre-workout motivation level: 7/10
Pre-workout supplement: Jack3d (2 heaped scoops with juice)

Workout rating: 8.25/10
Approx duration: 1h 10m

Post-workout Stats (from my Tanita)

Weight (kg): 78.6
Body fat (%): 7.7
Body water (%): 63.4
Bone weight (kg): 3.6
Muscle (kg): 68.9
Physique rating: 8

Data & Results for “Chest & Triceps”

  • Pushups: 25x
  • Chest press [back 4, handles 2, seat 9]: 8x 8 blocks …then 45s rest
  • Chest press [back 4, handles 2, seat 9]: 8x 11 blocks
  • Pec-fly [arms 4, back 4, seat 7]: 8x 8 blocks
  • Crunches on exercise ball: 30x
  • Incline-bench dumbbell press: 12x 22.5kg/db!
  • Pec-fly [arms 4, back 4, seat 7]: 9x 8 blocks
  • Chest press [back 4, handles 2, seat 9]: 7x 12 blocks!
  • Ab leg-raises: 20x
  • Chest press [back 4, handles 2, seat 9]: 10x 11 blocks!
  • Crunches on exercise ball: 30x
  • Pec-fly [arms 4, back 4, seat 7]: 9x 8 blocks (with hold @ end)
  • Crunches on floor (while holding 7kg medicine ball): 50x
  • Incline-bench dumbbell press: 12x 25kg/db!!
  • Crunches on exercise ball: 40x
  • V-bar tricep pushdowns: 17x 5 blocks!
  • Pec-fly [arms 4, back 4, seat 7]: 8x 8 blocks! (with hold @ end)
  • Pushups: 16x!
  • Tricep kick-back: 12x 10kg db /arm
  • Crunches on exercise ball: 40x
  • Chest press (drop set; to failure) [back 4, handles 2, seat 8]: 14x 8 blocks, 6x 7 blocks, 7x 6 blocks!
  • V-bar tricep pushdowns (drop set; to failure): 15x 4 blocks, 14x 3 blocks!, 20x 2 blocks
  • Crunches on exercise ball: 30x
  • Pec-fly (drop set; to failure) [arms 4, back 4, seat 7]: 6x 7 blocks, then 7x 6 blocks, then 7x 5 blocks (with hold @ end)
  • Tricep kick-back: 8x 10kg db /arm
  • Incline pec-fly: 30x w/5kg 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.

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