Workout Log 264

General Stuff

Workout ID: 264
Set by: Me
Date: 22/11/2011

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

Workout rating: 7/10
Approx duration: 45m

Post-workout Stats (from my Tanita; see chart)

Weight (kg): 82.3
Body fat (%): 5.1
Body water (%): 67.3
Bone weight (kg): 3.8
Muscle (kg): 74.3
Physique rating: 9

Data & Results for “Back”

  • Dumbbell lateral raises: 17x 5kg plate/arm (warm up)
  • Seated rows: 12x 8 blocks
  • Deadlifts: 12x 40kg
  • Seated rows: 12x 8 blocks
  • Deadlifts: 10x 50kg
  • Seated rows: 12x 9 blocks (w/5 pumps at the end)
  • Deadlifts: 12x 50kg
  • Dumbbell lateral raises: 15x 5kg plate/arm
  • Seated rows: 12x 10 blocks
  • Dumbbell lateral raises: 20x 5kg plate/arm
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 12x 9 blocks
  • Undergrip pulldowns [back 10, height 1hs, tilt: 2]: 10x 10 blocks
  • Dumbbell lateral raises: 20x 5kg plate/arm
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 10x 10 blocks
  • Undergrip pulldowns [back 10, height 1hs, tilt: 2]: 10x 10 blocks
  • Dumbbell lateral raises: 15x 5kg plate/arm
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 10x 10 blocks
  • Undergrip pulldowns [back 10, height 1hs, tilt: 2]: 7x 10 blocks
  • Dumbbell lateral raises: 15x 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.

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