Workout Log 28

General Stuff

Workout ID: 28
Set by: Personal trainer
Date: 24/02/10

Pre-workout motivation level: 6.5/10
Pre-workout supplement: SuperPump250 (1.5 scoops)

Workout rating: 6.5/10
Daily protein intake met: YES

Weight: 85kg
Bodyfat: 18.6%* (my scale is inaccurate, as this was around 7% when a professional calculated it)
Muscle: 47.2%

Data & Results for “Workout set #2 – Back & Biceps”

• [Personal mix-in]: 25 pushups
• Barbell (ezi-curl bar) upright row #1 (30kg @ 10 – 12 reps max): 10x
• Barbell (ezi-curl bar) upright row #2 (30kg @ 10 – 12 reps max): 12x
• DB alt. hammer curls #1 (20kg/db @ 10 reps max): 11x/arm
• Seated row #1 (45kg @ 10 – 12 reps max): 12x
• DB alt. hammer curls #2 (20kg/db @ 10 reps max): 12x/arm
• Barbell (ezi-curl bar) upright row #3 (30kg @ 10 – 12 reps max): 12x
• DB alt. hammer curls #3 (20kg/db @ 10 reps max): 12x/arm
• Seated row #2 (45kg @ 10 – 12 reps max): 12x
• DB rows #1 (20kg/db @ 10 reps max): 12x/arm
• DB rows #2 (20kg/db @ 10 reps max): 12x/arm
• Lat pulldowns 1 / 2 / 3: Did not do, due to lower-back pain
• Reverse-grip pulldowns 1 / 2 / 3: Did not do, due to lower-back pain
• DB rows #3 (20kg/db @ 10 reps max): 12x/arm
• Seated row #3 (45kg @ 10 – 12 reps max): Did not do, due to lower-back pain
• Barbell (ezi-curl bar) bicep curl #1 (30kg @ 8 – 10 reps max): 30kg x 10
• Barbell (ezi-curl bar) bicep curl #2 (30kg @ 8 – 10 reps max): 30kg x 5 (actually did 10, but that was with spotter helping)
  
• Barbell (ezi-curl bar) bicep curl #3 (30kg @ 8 – 10 reps max): 30kg x 4 (actually did 10, but that was with spotter helping)