Workout Log 1

General Stuff

Workout ID: 1
Set by: Personal Trainer
Date: 16/12/09

Motivation level: 9/10
Workout rating: 9/10
Daily protein intake met: YES

Weight: 77.1kg
Bodyfat: 15.3%* (my scale is inaccurate, as this was around 7% when a professional calculated it)
Muscle: 49.5%

Data & Results

• Pushup (15x, 20x) & Bench Dip (20x, 20x) superset; results are within requested levels
• Incline Bench Press (30kg x 12, 40kg x 11, 40kg x 10); results are within requested levels
• Incline DB flys (10kg x 10, 10kg x 12); results are within requested levels
• Flat Bench Press (40kg x 10, 50kg x 4, 45kg x 7); results are under requested levels
• EZ Curl Upright Rows (20kg x 12, 25kg x 11, 25kg x 10); results are within requested levels
• DB Side Lateral Raises (7.5kg x 12, 7.5kg x 12); results are within requested levels
• EZ Curl Preacher Curls (20kg x 8, 25kg x 5, 25kg x 1); results are under requested levels
• DB Hammer Curls (15kg x 10, 15kg x 10); results are within requested levels
• Flat Bar Cable Bicep Curls – drop set, to failure (25kg x 5, 20kg x 10, 15kg x 15, 10kg x 20); results are under requested levels, but trainer acknowledges that my gym has less pully’s and weights will need to be reduced.