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bartman
Age 43 , BW 192
Join Date: 2015-08-07.
Following: 5.
Insert Post:
Your are on Wednesday 30, Mar 2016
-- Bodyweight: 178
VOLUME REPS SETS BEST EFF BEST INT
11830 73 10 284.75 265
0.2 ~55.95 45 x 15 x 1 EFF 20% INT 17%
0.2 ~118.1 95 x 10 x 1 EFF 41% INT 36%
0.2 ~167.85 135 x 10 x 1 EFF 59% INT 51%
0.3 ~218.2 185 x 8 x 1 EFF 77% INT 70%
0.3 ~246.45 225 x 5 x 1 EFF 87% INT 85%
2+ ~273.8 250 x 5 x 5 EFF 96% INT 94%

VOLUME REPS SETS BEST EFF BEST INT
4400 53 8 128.35 120
0.2 ~55.95 45 x 15 x 1 EFF 44% INT 38%
0.2 ~88.45 75 x 8 x 1 EFF 69% INT 62%
0.2 ~104.05 95 x 5 x 1 EFF 81% INT 79%
2+ ~116.1 106 x 5 x 5 EFF 90% INT 88%

VOLUME REPS SETS BEST EFF BEST INT
11500 50 8 372.4 340
0.2 ~167.85 135 x 10 x 1 EFF 45% INT 40%
0.2 ~230 185 x 10 x 1 EFF 62% INT 54%
0.1 ~246.45 225 x 5 x 1 EFF 66% INT 66%
0.3 ~301.2 275 x 5 x 1 EFF 81% INT 81%
0.7 ~345 315 x 5 x 1 EFF 93% INT 93%
2+ ~377.85 PR 345 x 5 x 1 EFF PR% INT PR%
0.3 ~301.2 275 x 5 x 1 EFF 81% INT 81%
0.1 ~246.45 225 x 5 x 1 EFF 66% INT 66%


--- super set ---

VOLUME REPS SETS BEST EFF BEST INT
3204 18 3 220.05 180
2+ ~204.7 BW x 7 x 1 EFF 93% INT 99%
2+ ~199.7 BW x 6 x 1 EFF 91% INT 99%
2+ ~194.95 BW x 5 x 1 EFF 89% INT 99%

VOLUME REPS SETS BEST EFF BEST INT
3150 30 3 130.55 105
2+ ~130.55 105 x 10 x 3 EFF 100% INT 100%


--- super set ---

DELETE RENAME Records (PRs) # cable-face-pull
VOLUME REPS SETS BEST EFF BEST INT
3300 45 4 111.9 90
0.5 ~74.6 60 x 15 x 1 EFF 67% INT 67%
0.5 ~87.05 70 x 10 x 1 EFF 78% INT 78%
0.9 ~99.45 80 x 10 x 1 EFF 89% INT 89%
2+ ~111.9 90 x 10 x 1 EFF 100% INT 100%

DELETE RENAME Records (PRs) # weight-plate-front-raise
VOLUME REPS SETS BEST EFF BEST INT
1200 40 4 43.5 35
0.7 ~31.1 25 x 10 x 2 EFF 71% INT 71%
2+ ~43.5 35 x 10 x 2 EFF 100% INT 100%


--- super set ---

DELETE RENAME Records (PRs) # incline-bench-reverse-fly
VOLUME REPS SETS BEST EFF BEST INT
175 35 3 6.2 5
2+ ~6.2 PR 5 x 15 x 1 EFF 100% INT 100%
2+ ~6.2 5 x 10 x 2 EFF 100% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
450 30 3 18.65 15
2+ ~18.65 15 x 10 x 3 EFF 100% INT 100%
Posts on March 30th