wait...
Marco1999
Age 19 , BW 50.1
Join Date: 2018-03-26.
Insert Post:
Your are on Monday 16, Jul 2018
-- Bodyweight: 51.6
Phrak's Greyskull 26th workout + hypertrophy training

DELETE RENAME Records (PRs) # weighted pullups
VOLUME REPS SETS BEST EFF BEST INT
1508.2 27 6 65.6 59.35
0.4 ~56.5 BW x 5 x 1 EFF 86% INT 87%
0.6 ~59.25 BW + 2.5 x 5 x 1 EFF 90% INT 91%
1 ~62 BW + 5 x 5 x 1 EFF 95% INT 95%
2+ ~63.2 BW + 7.5 x 4 x 1 EFF 96% INT 100%
2+ ~61.8 BW + 7.5 x 3 x 1 EFF 94% INT 100%
1 ~62 BW + 5 x 5 x 1 EFF 95% INT 95%


VOLUME REPS SETS BEST EFF BEST INT
805 32 6 32.85 30
0.2 ~21.9 20 x 5 x 1 EFF 67% INT 67%
0.2 ~24.65 22.5 x 5 x 1 EFF 75% INT 75%
0.3 ~27.4 25 x 5 x 1 EFF 83% INT 83%
0.6 ~30.1 27.5 x 5 x 1 EFF 92% INT 92%
0.6 ~30.1 27.5 x 5 x 1 EFF 92% INT 92%
0.9 ~31.65 27.5 x 7 x 1 EFF 96% INT 92%


DELETE RENAME Records (PRs) # high-bar squats
VOLUME REPS SETS BEST EFF BEST INT
1320 32 6 65.7 62.5
0.1 ~24.85 20 x 10 x 1 EFF 38% INT 32%
0.1 ~43.8 40 x 5 x 1 EFF 67% INT 64%
0.3 ~54.75 50 x 5 x 1 EFF 83% INT 80%
0.5 ~61.35 60 x 2 x 1 EFF 93% INT 96%
0.4 ~60.25 55 x 5 x 1 EFF 92% INT 88%
0.4 ~60.25 55 x 5 x 1 EFF 92% INT 88%


DELETE RENAME Records (PRs) # biceps dumbbell curl
VOLUME REPS SETS BEST EFF BEST INT
600 48 4 --- ---
~12.45 10 x 12 x 1 EFF --- INT ---
~19.9 PR 16 x 12 x 1 EFF --- INT ---
~14.9 12 x 12 x 1 EFF --- INT ---
~14.9 12 x 12 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # rope face pulls
VOLUME REPS SETS BEST EFF BEST INT
435 51 4 10.95 10
0.3 ~6.2 5 x 15 x 1 EFF 57% INT 50%
2+ ~12.45 10 x 12 x 1 EFF PR% INT 100%
2+ ~12.45 10 x 12 x 1 EFF PR% INT 100%
2+ ~12.45 10 x 12 x 1 EFF PR% INT 100%
Posts on July 16th