Workout Log 272

General Stuff

Workout ID: 272
Set by: Me
Date: 19/12/2011

Pre-workout motivation level: 7/10
Pre-workout supplement: Freak3d (1 scoop with juice)

Workout rating: 7/10
Approx duration: 55m

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

Weight (kg): 85.7
Body fat (%): 6.7
Body water (%): 65.4
Bone weight (kg): 3.9
Muscle (kg): 76
Physique rating: 9

Data & Results for “Back”

  • Dumbbell lateral raises: 20x 5kg plate/arm (warm up)
  • Seated rows: 12x 9 blocks
  • Deadlifts: 10x 50kg
  • Seated rows: 12x 10 blocks (w/3 pumps at the end)
  • Deadlifts: 10x 60kg
  • Dumbbell lateral raises: 10x 10kg db/arm
  • Deadlifts: 9x 80kg!
  • Dumbbell lateral raises: 10x 10kg db/arm
  • Seated rows: 10x 11 blocks (w/5 pumps at the end)
  • Deadlifts: 7x 80kg!
  • Dumbbell lateral raises: 10x 10kg db/arm
  • Seated rows: 10x 12 blocks (w/3 pumps at the end)!
  • Crunches on exercise ball: 20x
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 10x 10 blocks
  • Dumbbell lateral raises: 10x 10kg db/arm
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 10x 11 blocks (w/3 pumps at the end)
  • Front-raise, side-raise (same time): 15x w/5kg plate/arm
  • Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 10x 11 blocks (w/5 pumps at the end)!
  • Undergrip pulldowns [back 10, height 1hs, tilt: 2]: 15x 9 blocks
  • Crunches on exercise ball: 20x
  • DROP SET – Wide-grip lat pulldowns [back 10, height 1hs, tilt: 2]: 10x 11 blocks, then 8x 10 blocks, then 8x 9 blocks, then 12x 8 blocks.
  • Front-raise, side-raise (same time): 10x 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.

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