wait...
? hardgainer
Age 46 , BW 80
Join Date: 2014-11-28.
Insert Post:
Your are on Monday 19, Jan 2015
-- Bodyweight: 85.5
VOLUME REPS SETS BEST EFF BEST INT
1650 46 10 54.9 52.5
0.3 ~23.6 20 x 8 x 2 EFF 43% INT 38%
0.1 ~31.35 30 x 3 x 1 EFF 57% INT 57%
0.1 ~36.6 35 x 3 x 1 EFF 67% INT 67%
0.1 ~41.8 40 x 3 x 1 EFF 76% INT 76%
0.2 ~47.05 45 x 3 x 1 EFF 86% INT 86%
0.6 ~52.25 50 x 3 x 1 EFF 95% INT 95%
2+ ~57.5 PR 55 x 3 x 1 EFF PR% INT PR%
2 ~58.8 PR 57.5 x 2 x 1 EFF PR% INT PR%
0.7 ~55.95 PR 45 x 10 x 1 EFF PR% INT 86%


DELETE RENAME Records (PRs) # neutral-grip chins
VOLUME REPS SETS BEST EFF BEST INT
2102 24 6 100.6 95.3
0.5 ~93.65 BW x 5 x 1 EFF 93% INT 90%
0.5 ~94.15 PR BW + 2.5 x 4 x 1 EFF 94% INT 92%
0.6 ~94.6 PR BW + 5 x 3 x 1 EFF 94% INT 95%
1 ~95.05 PR BW + 7.5 x 2 x 1 EFF 94% INT 98%
PR BW + 10 x 1 x 1 EFF 95% INT 100%
0.9 ~103.5 PR BW x 9 x 1 EFF PR% INT 90%


DELETE RENAME Records (PRs) # standing db side lateral raise
VOLUME REPS SETS BEST EFF BEST INT
351 39 3 12.45 10
1.7 ~11.2 PR 9 x 17 x 1 EFF 90% INT 90%
1.3 ~11.2 9 x 13 x 1 EFF 90% INT 90%
0.9 ~10.9 9 x 9 x 1 EFF 88% INT 90%


DELETE RENAME Records (PRs) # wide-grip pull down
VOLUME REPS SETS BEST EFF BEST INT
1700 34 3 67.3 60
0.9 ~62.15 PR 50 x 15 x 1 EFF 92% INT 83%
0.6 ~62.15 50 x 11 x 1 EFF 92% INT 83%
0.5 ~58.95 50 x 8 x 1 EFF 88% INT 83%


DELETE RENAME Records (PRs) # sm incline close-grip bench press
VOLUME REPS SETS BEST EFF BEST INT
1440 40 5 49.75 40
0.2 ~23.6 20 x 8 x 1 EFF 47% INT 50%
0.3 ~35.4 30 x 8 x 1 EFF 71% INT 75%
2+ ~47.2 40 x 8 x 1 EFF 95% INT 100%
2+ ~58.95 PR 50 x 8 x 1 EFF PR% INT PR%
↑ hard
2+ ~47.2 40 x 8 x 1 EFF 95% INT 100%


DELETE RENAME Records (PRs) # bent-over v-bar cable triceps extension
VOLUME REPS SETS BEST EFF BEST INT
1715 49 3 49.75 40
2+ ~43.5 PR 35 x 25 x 1 EFF 88% INT 88%
1.2 ~43.5 35 x 14 x 1 EFF 88% INT 88%
0.8 ~43.5 35 x 10 x 1 EFF 88% INT 88%
Posts on January 19th