Workout Log 235

General Stuff

Workout ID: 235
Set by: Me
Date: 23/08/11

Pre-workout motivation level: 7.5/10
Pre-workout supplement: Freak3D (1.5 scoops with juice)

Workout rating: 8.5/10 (am weighting this number a little more these days)
Approx duration: 1h 20m

Post-workout Stats (from my Tanita)

Weight (kg): 80.2
Body fat (%): 5.7
Body water (%): 66.0
Bone weight (kg): 3.7
Muscle (kg): 71.9
Physique rating: 9

Data & Results for “Shoulders & Abs”

  • Dumbbell lateral raises: 20x 5kg plate/arm (warm up)
  • Front plate raise: 15x 10kg plate (warm up)
  • Converging shoulder press (back-tilt: 2, back-depth: 8, bars: 1, seat: low): 10x 8 blocks
  • Front plate raise: 15x 10kg plate
  • Bent-over forward-facing floor crunches w/rope: 12x 6 blocks (5 second hold at end)!
  • Converging shoulder press (back-tilt: 2, back-depth: 8, bars: 1, seat: low): 8x 10 blocks!
  • Decline crunches (foot-hold 1 from bottom): 30x
  • Front plate raise: 20x 10kg plate
  • Converging shoulder press (back-tilt: 2, back-depth: 8, bars: 1, seat: low): 8x 10 blocks!
  • Decline crunches (foot-hold 1 from bottom): 30x
  • Front plate raise: 20x 10kg plate
  • Converging shoulder press (back-tilt: 2, back-depth: 8, bars: 1, seat: low): 8x 10 blocks!
  • Decline crunches (foot-hold 1 from bottom – did from almost-decline to level; hands on chest!): 30x
  • Front plate raise: 20x 10kg plate
  • Bent-over forward-facing floor crunches w/rope: 10x 6 blocks (5 second hold at end)
  • Converging shoulder press (back-tilt: 2, back-depth: 8, bars: 1, seat: low): 9x 9 blocks!
  • Plate shrugs: 30x 20kg plate/arm
  • Front plate raise: 20x 10kg plate
  • Decline crunches (foot-hold 1 from bottom – did from almost-decline to level; hands on chest!): 25x
  • Plate shrugs: 30x 20kg plate/arm
  • Crunches on exercise ball: 50x!
  • Dumbbell lateral raises: 20x 5kg plate/arm
  • Plate shrugs: 40x 20kg plate/arm!
  • Dumbbell lateral raises: 25x 5kg plate/arm!
  • Crunches on exercise ball: 40x!
  • Converging shoulder press (back-tilt: 2, back-depth: 8, bars: 1, seat: low) – drop set, to failure: 10x 8 blocks!, then 4x 7 blocks, then 4x 6 blocks, then 6x 5 blocks (w/5x little-ones at the top)
  • Decline crunches (foot-hold 1 from bottom): 20x
  • Dumbbell lateral raises – to failure: 15x 5kg plate/arm
  • Front plate raise – to failure: 20x 10kg plate!
  • Plate shrugs – to failure: 25x 20kg plate/arm (hold for up to 5 seconds each)
  • 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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