wait...
? ritzvin
Age 37 , BW 114.5
Join Date: 2017-05-17.
Insert Post:
Your are on Wednesday 16, May 2018
-- Bodyweight: 115.5
Wednesday, 5/16/2018, 0758-0833 (35m)
A

SQ 95-110-112.5 2nd time.
very hard. keep at least once more.
Rows-DB 2x40 x6 very hard. up 1 rep at most to 7.
BP-BB 67.5 only got 6 of 7-8 hold at 7 reps.
BE 12.5 hard had to split last set. hold at this weight.
abd 150 hard but ok. hold.
add 160 very hard today. only 10+1. hold.
TPD 25 11+5 reps. try 30 again.

VOLUME REPS SETS BEST EFF BEST INT
2175 24 4 129 115
0.1 ~50.5 45 x 6 x 1 EFF 39% INT 39%
0.4 ~106.6 95 x 6 x 1 EFF 83% INT 83%
1.5 ~123.4 110 x 6 x 1 EFF 96% INT 96%
2+ ~126.2 112.5 x 6 x 1 EFF 98% INT 98%
↑ very hard


DELETE RENAME Records (PRs) # DB-Rows (Both Arms)(Total Weight)
VOLUME REPS SETS BEST EFF BEST INT
1440 18 3 90.8 80
2+ ~89.75 80 x 6 x 1 EFF 99% INT 100%
2+ ~89.75 80 x 6 x 1 EFF 99% INT 100%
↑ 4+2
2+ ~89.75 80 x 6 x 1 EFF 99% INT 100%
↑ very hard


VOLUME REPS SETS BEST EFF BEST INT
0 24 2 --- ---
~0 0 x 12 x 2 EFF --- INT ---
↑ leg raises, decline bench sit-ups

VOLUME REPS SETS BEST EFF BEST INT
0 50 1 --- ---
~0 0 x 50 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Bench Press (Barbell)
VOLUME REPS SETS BEST EFF BEST INT
1215 18 3 76.65 67.5
2+ ~75.75 67.5 x 6 x 3 EFF 99% INT 100%
↑ (fail). was trying for 7-8.


DELETE RENAME Records (PRs) # BE (BackExtension)
VOLUME REPS SETS BEST EFF BEST INT
450 36 3 28.05 25
0.2 ~15.55 12.5 x 12 x 1 EFF 55% INT 50%
0.2 ~15.55 12.5 x 12 x 1 EFF 55% INT 50%
0.2 ~15.55 12.5 x 12 x 1 EFF 55% INT 50%
↑ 9+3


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%


VOLUME REPS SETS BEST EFF BEST INT
1760 11 1 192.7 155
2+ ~198.9 160 x 11 x 1 EFF PR% INT PR%
↑ 10+1


VOLUME REPS SETS BEST EFF BEST INT
0 20 1 101 90
~0 0 x 20 x 1 EFF --- INT ---
↑ fwd


DELETE RENAME Records (PRs) # TPD (Tricep Pushdowns)
VOLUME REPS SETS BEST EFF BEST INT
400 16 1 37.3 30
0.9 ~31.1 25 x 16 x 1 EFF 83% INT 83%
↑ 11+5
Posts on May 16th