wait...
elizl_
Age 23 , BW 54
Join Date: 2016-05-21.
Following: 3.
Insert Post:
Your are on Thursday 01, Jun 2017
-- Bodyweight: 54
DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
972 18 3 71.8 64
1.1 ~60.6 BW x 6 x 3 EFF 84% INT 84%


DELETE RENAME Records (PRs) # Dumbbell overhead press
VOLUME REPS SETS BEST EFF BEST INT
378 23 4 17.95 16
2+ ~17.95 16 x 6 x 2 EFF 100% INT 100%
2+ ~19.7 PR 18 x 5 x 1 EFF PR% INT PR%
2+ ~17.95 16 x 6 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
480 24 3 28.05 25
1.2 ~23.6 20 x 8 x 3 EFF 84% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
2125 45 9 65.7 60
0.1 ~21.9 20 x 5 x 1 EFF 33% INT 33%
0.1 ~32.85 30 x 5 x 1 EFF 50% INT 50%
0.2 ~43.8 40 x 5 x 1 EFF 67% INT 67%
0.3 ~54.75 50 x 5 x 1 EFF 83% INT 83%
0.6 ~60.25 55 x 5 x 1 EFF 92% INT 92%
2+ ~63 57.5 x 5 x 4 EFF 96% INT 96%
↑ okayish


DELETE RENAME Records (PRs) # Dumbbell shoulder circles
VOLUME REPS SETS BEST EFF BEST INT
90 15 3 6.55 6
2+ ~6.55 6 x 5 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1262.5 39 8 43.8 40
0.1 ~21.9 20 x 5 x 1 EFF 50% INT 50%
0.1 ~27.4 25 x 5 x 1 EFF 63% INT 63%
0.2 ~32.85 30 x 5 x 1 EFF 75% INT 75%
0.4 ~38.35 35 x 5 x 1 EFF 88% INT 88%
1.7 ~41.05 37.5 x 5 x 2 EFF 94% INT 94%
0.7 ~40.1 37.5 x 4 x 1 EFF 92% INT 94%
↑ failed last rep
0.8 ~41.05 37.5 x 5 x 1 EFF 94% INT 94%
↑ did setup again for last rep


VOLUME REPS SETS BEST EFF BEST INT
680 16 4 97.1 95
0.1 ~21.9 20 x 5 x 1 EFF 23% INT 21%
0.1 ~43.8 40 x 5 x 1 EFF 45% INT 42%
0.1 ~65.7 60 x 5 x 1 EFF 68% INT 63%
0.1 80 x 1 x 1 EFF 82% INT 84%
↑ back is meh


VOLUME REPS SETS BEST EFF BEST INT
504 18 3 38.35 35
0.9 ~31.4 BW -26 x 6 x 3 EFF 82% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
504 18 3 38.35 35
0.9 ~31.4 BW -26 x 6 x 3 EFF 82% INT 80%
↑ superset w/ pullups


felt strong, just form was off at times.
deadlifting twice a week is heavy for the bod.
Posts on June 01st