wait...
? ritzvin
Age 38 , BW 111
Join Date: 2017-05-17.
Insert Post:
Your are on Tuesday 16, Oct 2018
-- Bodyweight: 111
Tuesday, 10/16/2018, 0757-0832 (35min)

DL 95-115-130 Hard. Hold.
DB-OHP 45x8 only got 6-7 reps. try again at 8 reps.
LatPD 90x6-7 very weak. dropped to 85. drop again to 80.
BE 17.5 too high (shifting to hamstrings... keep 15)

VOLUME REPS SETS BEST EFF BEST INT
2040 18 3 157.05 140
0.2 ~106.6 95 x 6 x 1 EFF 68% INT 68%
0.3 ~129 115 x 6 x 1 EFF 82% INT 82%
↑ D
0.9 ~145.85 130 x 6 x 1 EFF 93% INT 93%
↑ M


DELETE RENAME Records (PRs) # DB-OHP (Total Wt)
VOLUME REPS SETS BEST EFF BEST INT
855 19 3 62.15 50
0.7 ~51.75 45 x 7 x 1 EFF 83% INT 90%
0.6 ~50.5 45 x 6 x 1 EFF 81% INT 90%
0.6 ~50.5 45 x 6 x 1 EFF 81% INT 90%
↑ try again for 8 next time


VOLUME REPS SETS BEST EFF BEST INT
0 36 3 0 0
~0 0 x 12 x 3 EFF --- INT ---
↑ leg r, knee r, leg r (decl busy)


VOLUME REPS SETS BEST EFF BEST INT
1680 20 4 106.15 100
0.3 ~94.1 90 x 3 x 1 EFF 89% INT 90%
0.2 ~88.85 85 x 3 x 1 EFF 84% INT 85%
0.5 ~97.75 85 x 7 x 1 EFF 92% INT 85%
↑ 4+3
0.4 ~92 80 x 7 x 1 EFF 87% INT 80%
↑ do 80 next session. try 8 reps.


DELETE RENAME Records (PRs) # BE (BackExtension)
VOLUME REPS SETS BEST EFF BEST INT
570 36 3 28.05 25
0.4 ~21.75 PR 17.5 x 12 x 1 EFF 78% INT 70%
↑ too high... shifting to hamstrings versus glutes... drop weight to 15
0.6 ~18.65 15 x 12 x 2 EFF 66% INT 60%
↑ good. hold here another session.


VOLUME REPS SETS BEST EFF BEST INT
1450 10 1 192.7 160
1.1 ~180.25 145 x 10 x 1 EFF 94% INT 91%
↑ 8+2 hard. OK. hold 145.


VOLUME REPS SETS BEST EFF BEST INT
1800 12 1 192.7 160
2 ~186.5 150 x 12 x 1 EFF 97% INT 94%
↑ hold



DELETE RENAME Records (PRs) # Bicep Curls (EZ-Curl Bar)
VOLUME REPS SETS BEST EFF BEST INT
360 12 1 43.8 40
0.5 ~37.3 30 x 12 x 1 EFF 85% INT 75%
↑ hard. hold at 30.
Posts on October 16th