Workout Log 234

 

General Stuff

Workout ID: 234
Set by: Grant & Me
Date: 22/08/2011

Pre-workout motivation level: 7/10
Pre-workout supplement: Freak3d (1 scoop with juice)

Workout rating: 7.5/10 (am weighting this number a little more these days)
Approx duration: 1h 15m

Post-workout Stats (from my Tanita)

Weight (kg): 79.1
Body fat (%): 5.4
Body water (%): 66.3
Bone weight (kg): 3.7
Muscle (kg): 71.2
Physique rating: 8

Data & Results for “Legs”

  • Squats: 12x 20kg plate/arm
  • Lunges: 10x (per leg) 10kg plate/arm
  • Squats:12x 20kg plate/arm
  • Lunges: 12x (per leg) 10kg plate/arm
  • Squats: 15x 20kg plate/arm
  • Lunges: 12x (per leg) 10kg plate/arm
  • Squats: 15x 20kg plate/arm
  • Leg extensions: 9x 4 blocks!
  • Crunches on exercise ball: 30x
  • Leg extensions: 12x 4 blocks
  • Crunches on floor (while holding 7kg medicine ball): 50x
  • Leg extensions: 9x 5 blocks!
  • Ab leg raises: 20x!
  • Leg extensions: 8x 5 blocks!
  • Hamstring curls: 10x 40kg
  • Bench kick-outs: 25x!
  • Hamstring curls: 8x 40kg
  • Crunches on exercise ball: 40x
  • Weighted standing calf raise: 30x w/20kg plate attached to body!
  • Hamstring curls: 7x 40kg
  • Crunches on floor (while holding 7kg medicine ball): 50x
  • Bent-over forward-facing floor crunches w/rope: 35x 5 blocks
  • Weighted standing calf raise: 30x w/20kg plate attached to body
  • Bent-over forward-facing floor crunches w/rope: 15x 5 blocks
  • Weighted standing calf raise: 25x w/20kg plate attached to body
  • Crunches on exercise ball: 40x
  • Bench kick-outs: 25x!
  • Weighted standing calf raise: 25x (no additional weight)
  • Bench kick-outs: 20x
  • Bent-over forward-facing floor crunches w/rope: 10x 6 blocks (5 second hold at end)

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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