General Stuff
Workout ID: 237
Set by: Me
Date: 26/08/11
Pre-workout motivation level: 8/10
Pre-workout supplement: Jack3d (2 scoops with juice)
Workout rating: 8.55/10
Approx duration: 1h 10m
Post-workout Stats (from my Tanita)
Weight (kg): 81.5
Body fat (%): 7.1
Body water (%): 64.5
Bone weight (kg): 3.7
Muscle (kg): 72.0
Physique rating: 9
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]: 9x 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]: 11x 11 blocks!
- Crunches on exercise ball: 30x
- Pec-fly [arms 4, back 4, seat 7]: 9x 8 blocks (with hold @ end)
- Decline crunches (foot-hold 1 from bottom – did from almost-decline to level; hands on chest!): 25x
- Incline-bench dumbbell press: 15x 25kg/db!!
- Decline crunches (foot-hold 1 from bottom – did from almost-decline to level; hands on chest!): 12x
- V-bar tricep pushdowns: 14x 5 blocks
- Tricep kick-back: 12x 10kg db /arm!
- Crunches on floor (while holding 7kg medicine ball): 50x
- Pec-fly [arms 4, back 4, seat 7]: 10x 8 blocks! (with hold @ end)
- Pushups: 17x!
- Tricep kick-back: 12x 10kg db /arm!
- Crunches on exercise ball: 50x
- Chest press (drop set; to failure) [back 4, handles 2, seat 8]: 12x 10 blocks!, 7x 9 blocks, 4x 8 blocks, 7x 7 blocks!
- V-bar tricep pushdowns (drop set; to failure): 15x 4 blocks, 15x 3 blocks
- Pec-fly (drop set; to failure) [arms 4, back 4, seat 7]: 7x 7 blocks, then 7x 6 blocks, then 7x 5 blocks
- 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.
