wait...
Feon2
Age 25 , BW 69.7
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Friday 19, Oct 2018
-- Bodyweight: 69.7
don't know bw

VOLUME REPS SETS BEST EFF BEST INT
2427.9 27 6 113 108.1
0.2 ~78.2 BW x 6 x 1 EFF 69% INT 64%
1.1 ~100.05 BW + 26 x 3 x 4 EFF 89% INT 89%
0.8 ~115.85 PR BW + 26 x 9 x 1 EFF PR% INT 89%


DELETE RENAME Records (PRs) # Full Chins (chest to the bar, full range)
VOLUME REPS SETS BEST EFF BEST INT
287.1 3 1 99 96
2+ ~100.05 PR BW + 26 x 3 x 1 EFF PR% INT 100%


DELETE RENAME Records (PRs) # Double Pause 2 count Neutral Grip Pull-Up
VOLUME REPS SETS BEST EFF BEST INT
836.4 12 2 --- ---
~78.2 PR BW x 6 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # Double Pause Chin-Ups
VOLUME REPS SETS BEST EFF BEST INT
418.2 6 1 83.1 77.7
0.6 ~78.2 PR BW x 6 x 1 EFF 94% INT 90%


DELETE RENAME Records (PRs) # Barbell Floor Triceps Extensions
VOLUME REPS SETS BEST EFF BEST INT
990 24 4 44.75 36
2+ ~47.2 PR 40 x 8 x 1 EFF PR% INT PR%
2+ ~52.25 PR 50 x 3 x 1 EFF PR% INT PR%
2+ ~43.8 40 x 5 x 1 EFF 98% INT PR%
2+ ~47.2 PR 40 x 8 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Biceps Barbell Curls
VOLUME REPS SETS BEST EFF BEST INT
480 12 2 53.65 50
0.6 ~44.9 40 x 6 x 2 EFF 84% INT 80%


DELETE RENAME Records (PRs) # Double Pause Biceps Barbell Curls
VOLUME REPS SETS BEST EFF BEST INT
180 6 1 --- ---
~33.65 PR 30 x 6 x 1 EFF --- INT ---


triceps pushdowns

DELETE RENAME Records (PRs) # Incline Dumbbel Curls (rotating wrist)
VOLUME REPS SETS BEST EFF BEST INT
256 24 3 14.15 12
2+ ~14.15 12 x 8 x 2 EFF 100% INT 100%
0.2 ~9.45 8 x 8 x 1 EFF 67% INT 67%

last set, double pause

DELETE RENAME Records (PRs) # One-Arm Barbell Preacher Curl
VOLUME REPS SETS BEST EFF BEST INT
270 20 4 19.7 18
0.1 ~6.55 6 x 5 x 1 EFF 33% INT 33%
0.2 ~13.15 12 x 5 x 1 EFF 67% INT 67%
0.5 ~17.5 16 x 5 x 1 EFF 89% INT 89%
2+ ~21.9 PR 20 x 5 x 1 EFF PR% INT PR%
↑ only right hand, for left hand i've done 16x5 again


and some armwrestling cable exercises
Posts on October 19th