Workout Log 236

 

General Stuff

Workout ID: 236
Set by: Me
Date: 24/08/11

Pre-workout motivation level: 6/10
Pre-workout supplement: Freak3D (1.25 heaped scoops with juice)

Workout rating: 8/10
Approx duration: 1h

Post-workout Stats (from my Tanita)

Weight (kg): 80.4
Body fat (%): 5.9
Body water (%): 65.8
Bone weight (kg): 3.7
Muscle (kg): 71.9
Physique rating: 9

Data & Results for “Biceps”

  • Alt. incline dumbbell curls: 20x 5kg plate/arm
  • Concentration curls: 10x 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): 7x 30kg
  • Crunches on exercise ball: 25x
  • Preacher curls w/ez-curl bar (outer grip): 9x 30kg!
  • Alt. incline dumbbell curls: 5x 12.5kg/db
  • Concentration curls: 8x 12.5kg/arm
  • Crunches on exercise ball: 30x
  • Preacher curls w/ez-curl bar (inner grip): 9.5x 30kg
  • Alt. hammer-curls: 12x 12.5kg/db
  • Same-time incline dumbbell curls: 15x 5kg plate/arm
  • Concentration curls: 5x 12.5kg/arm
  • Crunches on exercise ball: 30x
  • Preacher curls w/ez-curl bar (outer grip): 6x 30kg
  • Alt. hammer-curls: 12x 12.5kg/db!
  • Preacher curls w/ez-curl bar (inner grip): 3x 30kg …then 45 seconds rest
  • Preacher curls w/ez-curl bar (inner grip): 6x 25kg
  • Same-time incline dumbbell curls: 15x 5kg plate/arm
  • Alt. hammer-curls: 12x 12.5kg/db!
  • Standing bicep curls w/ez-curl bar: 9x 25kg!
  • Alt. decline dumbbell curls: 20x 5kg plate/arm
  • Preacher curls w/ez-curl bar (inner grip): 7x 20kg!
  • Bicep curls w/hammer-curl bar over preacher-curl bench: 10x 15kg
  • Standing bicep curls w/ez-curl bar: 10x 20kg!
  • Standing bicep curls w/hammer-curl bar (to failure): 20x 15kg!
  • Reverse preacher curls w/ez-curl bar (outer grip; to failure): 10x 10kg!
  • Reverse preacher curls w/ez-curl bar (inner grip; to failure): 10x 10kg!

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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