Workout Log 247

General Stuff

Workout ID: 247
Set by: Me
Date: 19/09/2011

Pre-workout motivation level: 7/10
Pre-workout supplement: Jack3d (1.5 scoops with juice)

Workout rating: 8.1/10
Approx duration: 1h 5m

Post-workout Stats (from my Tanita)

Weight (kg): 79.7
Body fat (%): 6.2
Body water (%): 65.4
Bone weight (kg): 3.7
Muscle (kg): 71.1
Physique rating: 8

Data & Results for “Back”

  • Dumbbell lateral raises: 15x 7.5kg/db (warm up)
  • Seated rows: 12x 12 blocks
  • Deadlifts: 10x 70kg
  • Seated rows: 10x 12 blocks
  • Deadlifts: 9x 80kg
  • Dumbbell lateral raises: 12x 7.5kg/db
  • Seated rows: 9x 12 blocks
  • Deadlifts: 6x 90kg!
  • Dumbbell lateral raises: 12x 7.5kg/db
  • Crunches on exercise ball: 30x
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 12x 11 blocks
  • Reverse DB fly’s: 12x 7.5kg/db
  • One-arm bent-over rows: 20x 20kg plate (per arm)
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 9x 12 blocks
  • Reverse DB fly’s: 15x 7.5kg/db
  • Crunches on floor (while holding 7kg medicine ball): 50x
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 10x 12 blocks!
  • Reverse DB fly’s: 15x 7.5kg/db
  • Undergrip pulldowns [back 10, height 1hs, tilt: 2]: 12x 11 blocks
  • Dumbbell lateral raises: 15x 7.5kg/db
  • Undergrip pulldowns [back 10, height 1hs, tilt: 2]: 10x 11 blocks
  • Decline situps: 30x
  • Wide-grip lat pulldowns (drop set; to failure) [back 10, height 1hs, tilt: 2]: 9x 11 blocks, then 9x 10 blocks, then 10x 9 blocks!
  • Dumbbell lateral raises (to failure): 15x 7.5kg/db
  • Decline situps: 30x

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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