Workout Log 271

General Stuff

Workout ID: 271
Set by: Me
Date: 17/12/11

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

Workout rating: 8/10
Approx duration: 1h 20m

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

Weight (kg): 85.5
Body fat (%): 8.5
Body water (%): 63.3
Bone weight (kg): 3.8
Muscle (kg): 74.4
Physique rating: 6

Data & Results for “Chest & Triceps”

  • Pushups: 25x
  • Bench press: 12x 40kg
  • Chest press [back 4, handles 2, seat 9]: 8x 9 blocks
  • Bench press: 10x 50kg
  • Pec-fly [arms 4, back 4, seat 7]: 8x 8 blocks
  • Bench press: 6x 60kg
  • Crunches on exercise ball: 25x
  • Pec-fly [arms 4, back 4, seat 7]: 10x 7 blocks (w/5x pumps at end)
  • Bench press: 12x 50kg
  • Crunches on exercise ball: 25x
  • Chest press [back 4, handles 2, seat 9]: 10x 10 blocks (w/5x pumps at end)
  • Pec-fly [arms 4, back 4, seat 7]: 10x 8 blocks (w/5x pumps at end)
  • Crunches on exercise ball: 30x
  • Bench press: 15x 40kg!
  • Chest press [back 4, handles 2, seat 9]: 6x 11 blocks (w/3x pumps at end)
  • Russian twists w/7kg medicine ball: 235x (full ones)
  • V-bar tricep pushdowns: 20x 4 blocks!
  • Bench press: 14x 40kg
  • V-bar tricep pushdowns: 12x 5 blocks
  • Dumbbell press: 9x 20kg/db
  • Chest press (drop set; to failure) [back 4, handles 2, seat 9]: 6x 9 blocks, 3x 8 blocks, 3x 7 blocks, 5x 6 blocks
  • Crunches on exercise ball: 20x
  • Pushups: 7x
  • Pec-fly (drop set; to failure) [arms 4, back 4, seat 7]: 7x 8 blocks, then 5x 7 blocks, then 7x 6 blocks (w/slow negative reps at the end of each set)
  • V-bar tricep pushdowns (drop set; to failure): 12x 5 blocks, 10x 4 blocks, 15x 3 blocks!

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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