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? theShmeef
Age --- , BW 230
Join Date: 2018-07-11.
Insert Post:
Your are on Wednesday 11, Jul 2018
-- Bodyweight: 230
DELETE RENAME Records (PRs) # Machine Preacher Curl
VOLUME REPS SETS BEST EFF BEST INT
3000 60 9 --- ---
~54.75 50 x 5 x 3 EFF --- INT ---
↑ slow reps
~62.15 PR 50 x 10 x 3 EFF --- INT ---
↑ speed reps
~54.75 50 x 5 x 3 EFF --- INT ---
↑ 5 second hold at top


DELETE RENAME Records (PRs) # Dumbbell curl negatives
VOLUME REPS SETS BEST EFF BEST INT
937.5 60 9 --- ---
~27.4 PR 25 x 5 x 3 EFF --- INT ---
↑ 5 second count down
~15.55 PR 12.5 x 10 x 3 EFF --- INT ---
↑ speed reps
~13.7 12.5 x 5 x 3 EFF --- INT ---
↑ half way up + hold


DELETE RENAME Records (PRs) # Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
937.5 60 6 --- ---
~27.4 PR 25 x 5 x 3 EFF --- INT ---
~15.55 PR 12.5 x 15 x 3 EFF --- INT ---
↑ speed reps


DELETE RENAME Records (PRs) # Straight Bar cable pushdown
VOLUME REPS SETS BEST EFF BEST INT
3000 60 6 --- ---
~62.15 50 x 10 x 2 EFF --- INT ---
↑ Negatives
~62.15 PR 50 x 15 x 2 EFF --- INT ---
↑ speed reps
~54.75 50 x 5 x 2 EFF --- INT ---
↑ 5 sec hold at bottom


DELETE RENAME Records (PRs) # Seated dumbbell extension
VOLUME REPS SETS BEST EFF BEST INT
750 30 2 --- ---
~31.1 PR 25 x 15 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # underhand cable pushdown
VOLUME REPS SETS BEST EFF BEST INT
2000 40 4 --- ---
~54.75 50 x 5 x 2 EFF --- INT ---
↑ negatives
~62.15 PR 50 x 15 x 2 EFF --- INT ---
↑ speed reps
Posts on July 11th