wait...
Feon2
Age 25 , BW 69.4
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Wednesday 16, May 2018
-- Bodyweight: 70
don't know bw

VOLUME REPS SETS BEST EFF BEST INT
3850 55 10 103.95 94
0.4 ~87.05 BW x 10 x 1 EFF 84% INT 74%
0.3 ~84.75 BW x 9 x 1 EFF 82% INT 74%
0.3 ~82.55 BW x 8 x 1 EFF 79% INT 74%
0.3 ~80.5 BW x 7 x 1 EFF 77% INT 74%
0.2 ~78.55 BW x 6 x 1 EFF 76% INT 74%
0.2 ~76.65 BW x 5 x 1 EFF 74% INT 74%
0.2 ~74.9 BW x 4 x 1 EFF 72% INT 74%
0.1 ~73.2 BW x 3 x 1 EFF 70% INT 74%
0.1 ~71.55 BW x 2 x 1 EFF 69% INT 74%
BW x 1 x 1 EFF 67% INT 74%


VOLUME REPS SETS BEST EFF BEST INT
2730 39 3 113 108.1
0.7 ~87.05 BW x 25 x 1 EFF 77% INT 65%
0.4 ~80.5 BW x 7 x 2 EFF 71% INT 65%

rest pause scheme, interval = 15 deep breaths

superset:
DELETE RENAME Records (PRs) # Australian Biceps Curl
VOLUME REPS SETS BEST EFF BEST INT
2450 35 3 95.1 76.5
1.9 ~87.05 BW x 15 x 1 EFF 92% INT 92%
2+ ~87.05 BW x 10 x 2 EFF 92% INT 92%


DELETE RENAME Records (PRs) # Bw incline triceps extensions
VOLUME REPS SETS BEST EFF BEST INT
2450 35 3 90.9 73.1
2+ ~87.05 BW x 15 x 1 EFF 96% INT 96%
2+ ~87.05 BW x 10 x 2 EFF 96% INT 96%


and jogged
Posts on May 16th