Workout Log 239

 

General Stuff

Workout ID: 239
Set by: Me
Date: 29/08/11

Pre-workout motivation level: 7/10
Pre-workout supplement: Freak3D (1.25 scoops with juice)

Workout rating: 7/10
Approx duration: 1h 5m

Post-workout Stats (from my Tanita)

Weight (kg): 80.6
Body fat (%): 6.9
Body water (%): 64.6
Bone weight (kg): 3.7
Muscle (kg): 71.4
Physique rating: 9

Data & Results for “Biceps”

  • Alt. incline dumbbell curls: 20x 5kg plate/arm
  • Concentration curls: 12x 10kg/arm
  • Preacher curls w/ez-curl bar (inner grip): 10x 30kg (just!) …then 45 seconds rest
  • Preacher curls w/ez-curl bar (inner grip): 6x 30kg (just!)
  • Crunches on floor (while holding 7kg medicine ball): 50x
  • Standing curls w/hammer-curl bar: 15x 20kg
  • Preacher curls w/ez-curl bar (outer grip): 6x 30kg
  • Alt. incline dumbbell curls: 20x 5kg plate/arm
  • Concentration curls: 12x 10kg/arm
  • Crunches on exercise ball: 30x
  • Preacher curls w/ez-curl bar (inner grip): 7x 30kg
  • Same-time incline dumbbell curls: 20x 5kg plate/arm
  • Concentration curls: 12x 10kg/arm
  • Preacher curls w/ez-curl bar (outer grip): 8x 25kg
  • Standing curls w/hammer-curl bar: 15x 20kg
  • Preacher curls w/ez-curl bar (inner grip): 6x 25kg
  • Same-time standing dumbbell curls: 20x 5kg plate/arm
  • Reverse preacher curls w/ez-curl bar (outer grip): 4x 20kg
  • Preacher curls w/hammer-curl bar: 8x 20kg!
  • Standing bicep curls w/ez-curl bar: 19x 20kg!
  • Preacher curls w/ez-curl bar (inner grip): 20x 10kg, then (outer grip) 15x 10kg
  • Standing curls w/hammer-curl bar: 20x 10kg
  • Reverse preacher curls w/ez-curl bar (outer grip): 10x 10kg …then 45 seconds rest
  • Reverse preacher curls w/ez-curl bar (inner grip; to failure): 12x 10kg …then 45 seconds rest
  • Reverse preacher curls w/ez-curl bar (outer grip; to failure): 8x 10kg
  • Standing bicep curls w/ez-curl bar (to failure): 20x 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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