wait...
sambrosia
Age 29 , BW 248.8
Join Date: 2014-07-01.
Following: 6.
Insert Post:
Your are on Saturday 20, Jan 2018
-- Bodyweight: 220
VOLUME REPS SETS BEST EFF BEST INT
7310 42 9 225 225
0.1 ~147.85 135 x 5 x 1 EFF 66% INT 60%
0.2 ~169.75 155 x 5 x 1 EFF 75% INT 69%
0.2 ~180.7 165 x 5 x 1 EFF 80% INT 73%
0.2 ~191.65 175 x 5 x 1 EFF 85% INT 78%
0.3 ~202.6 185 x 5 x 1 EFF 90% INT 82%
0.4 ~213.55 195 x 5 x 1 EFF 95% INT 87%
0.2 ~209.55 205 x 2 x 1 EFF 93% INT 91%
0.6 ~202.6 185 x 5 x 2 EFF 90% INT 82%


DELETE RENAME Records (PRs) # seated db press
VOLUME REPS SETS BEST EFF BEST INT
1835 43 4 70.75 60
0.2 ~43.5 35 x 10 x 1 EFF 61% INT 58%
0.8 ~55.95 45 x 10 x 2 EFF 79% INT 75%
0.5 ~55.95 PR 45 x 13 x 1 EFF 79% INT 75%
↑ +chins


VOLUME REPS SETS BEST EFF BEST INT
4400 20 5 264.75 260
1.3 ~235.35 BW x 4 x 5 EFF 89% INT 85%


DELETE RENAME Records (PRs) # incline tate press
VOLUME REPS SETS BEST EFF BEST INT
945 35 4 33.65 30
0.5 ~29.5 25 x 8 x 1 EFF 88% INT 83%
2+ ~34.5 PR 30 x 7 x 2 EFF PR% INT 100%
0.8 ~31.1 PR 25 x 13 x 1 EFF 92% INT 83%


VOLUME REPS SETS BEST EFF BEST INT
4530 33 4 167.85 135
0.2 ~98.55 90 x 5 x 1 EFF 59% INT 67%
2+ ~167.85 135 x 10 x 1 EFF 100% INT 100%
2+ ~180.25 PR 145 x 10 x 1 EFF PR% INT PR%
2+ ~188.7 PR 160 x 8 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
930 31 3 43.5 35
0.7 ~37.3 30 x 10 x 1 EFF 86% INT 86%
0.9 ~37.3 PR 30 x 12 x 1 EFF 86% INT 86%
0.6 ~36.3 30 x 9 x 1 EFF 83% INT 86%


row
warmup: 2 min
work: 6x250m;2min rest
cool down: 2 min
Posts on January 20th