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bk201
Age 26 , BW 76
Join Date: 2016-11-02.
Following: 11.
Insert Post:
Your are on Wednesday 11, Jul 2018
-- Bodyweight: 76.5
VOLUME REPS SETS BEST EFF BEST INT
3752 59 7 136 136
0.2 ~24.85 20 x 20 x 1 EFF 18% INT 15%
0.2 ~74.6 60 x 10 x 1 EFF 55% INT 44%
0.1 ~87.6 80 x 5 x 1 EFF 64% INT 59%
0.9 ~109.95 98 x 6 x 4 EFF 81% INT 72%


DELETE RENAME Records (PRs) # neutral grip seated rows
VOLUME REPS SETS BEST EFF BEST INT
3911 53 6 114.4 97
0.2 ~70.85 57 x 10 x 1 EFF 62% INT 59%
2+ ~108.15 87 x 10 x 3 EFF 95% INT 90%
↑ dropset
0.2 ~75.15 67 x 6 x 1 EFF 66% INT 69%
0.1 ~54.05 47 x 7 x 1 EFF 47% INT 48%


DELETE RENAME Records (PRs) # Slightly incline benchpress
VOLUME REPS SETS BEST EFF BEST INT
2640 44 5 121.55 111
0.2 ~24.85 20 x 15 x 1 EFF 20% INT 18%
0.1 ~65.7 60 x 5 x 1 EFF 54% INT 54%
1 ~100.25 85 x 8 x 3 EFF 82% INT 77%


VOLUME REPS SETS BEST EFF BEST INT
1608 46 4 53.1 45
0.2 ~29.85 24 x 10 x 1 EFF 56% INT 53%
2+ ~47.25 38 x 12 x 3 EFF 89% INT 84%


VOLUME REPS SETS BEST EFF BEST INT
4283 47 4 119.35 96
0.6 ~95.1 BW x 12 x 1 EFF 80% INT 80%
0.5 ~94.75 BW + 10 x 5 x 1 EFF 79% INT 90%
2+ ~121.55 BW + 21.25 x 15 x 2 EFF PR% INT PR%


DELETE RENAME Records (PRs) # hammer high row
VOLUME REPS SETS BEST EFF BEST INT
1350 30 2 55.95 45
2+ ~55.95 PR 45 x 15 x 2 EFF 100% INT 100%


Bi's and tri's

30 min Steady state cardio 135
Posts on July 11th