wait...
ijzersterk_faab
Age 25 , BW 67.7
Join Date: 2015-09-30.
Following: 44.
Insert Post:
Your are on Wednesday 13, Jun 2018
-- Bodyweight: 67.2
soreness from yday sumos in erectors

VOLUME REPS SETS BEST EFF BEST INT
3024 45 3 --- ---
~83.55 BW x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
375 30 2 29.2 23.5
0.6 ~15.55 12.5 x 15 x 2 EFF 53% INT 53%


DELETE RENAME Records (PRs) # Tricep Pushdown
VOLUME REPS SETS BEST EFF BEST INT
500 40 2 52.2 42
0.6 ~15.55 PR 12.5 x 20 x 2 EFF 30% INT 30%


lat pulldown/extension thing

VOLUME REPS SETS BEST EFF BEST INT
3024 45 3 86.4 69.5
2+ ~83.55 BW x 15 x 3 EFF 97% INT 97%


did some extra stretching

DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
4402.5 61 13 118 118
0.2 ~46.55 42.5 x 5 x 2 EFF 39% INT 36%
0.2 ~57.5 52.5 x 5 x 2 EFF 49% INT 44%
0.1 ~68.45 62.5 x 5 x 1 EFF 58% INT 53%
0.1 ~75.8 72.5 x 3 x 1 EFF 64% INT 61%
0.1 ~86.25 82.5 x 3 x 1 EFF 73% INT 70%
0.2 ~98.55 90 x 5 x 1 EFF 84% INT 76%
0.3 ~104.05 95 x 5 x 1 EFF 88% INT 81%
↑ @7.5
0.8 ~95.85 87.5 x 5 x 4 EFF 81% INT 74%
↑ ls6

left hand rotates a lot more
screw thumb in
focus on setup (shoulder retrcation) -> traps
^focus on pushing more towards face
^foot seems to rotate even more outwards when putting my butt on duh bench (even though i focused on rotating it further outwards)
DELETE RENAME Records (PRs) # Machine row close grip
VOLUME REPS SETS BEST EFF BEST INT
1395 75 5 77.1 62
0.4 ~20.5 16.5 x 15 x 2 EFF 27% INT 27%
0.7 ~24.85 20 x 15 x 3 EFF 32% INT 32%


+bicecp curls
+machine row
+reverse fly machine thing
Posts on June 13th