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BillHolland
Age --- , BW 229
Join Date: 2018-06-13.
Insert Post:
Your are on Monday 30, Jul 2018
-- Bodyweight: 229
VOLUME REPS SETS BEST EFF BEST INT
5535 72 11 151.3 140
0.1 ~71.2 65 x 5 x 1 EFF 47% INT 46%
↑  [20,2.5]
0.1 ~87.6 80 x 5 x 1 EFF 58% INT 57%
↑  [25,5]
0.1 ~99.3 95 x 3 x 1 EFF 66% INT 68%
↑  [25,10,2.5]
0.1 ~115 110 x 3 x 1 EFF 76% INT 79%
↑  [25,20]
0.3 ~130.7 125 x 3 x 1 EFF 86% INT 89%
↑  [25,25,2.5]
2+ ~146.35 140 x 3 x 1 EFF 97% INT 100%
↑ [25,25,10]
0.2 ~99.45 PR 80 x 10 x 1 EFF 66% INT 57%
0.7 ~80.8 65 x 10 x 4 EFF 53% INT 46%

eighty was too heavy

VOLUME REPS SETS BEST EFF BEST INT
4122 18 5 243.9 230
2+ ~245 PR BW x 4 x 3 EFF 100% INT 100%
2+ ~239.4 BW x 3 x 2 EFF 98% INT 100%

get 18 total over 5 sets

VOLUME REPS SETS BEST EFF BEST INT
2430 45 4 --- ---
~84.75 70 x 9 x 1 EFF --- INT ---
~62.15 50 x 12 x 3 EFF --- INT ---

still tightness in right shoulder
DELETE RENAME Records (PRs) # Bent Over DB Raise
VOLUME REPS SETS BEST EFF BEST INT
384 48 4 14.9 12.5
1.3 ~9.95 8 x 12 x 4 EFF 67% INT 64%


VOLUME REPS SETS BEST EFF BEST INT
2340 36 3 80.8 65
2+ ~80.8 PR 65 x 12 x 3 EFF 100% INT 100%

RPE 7
DELETE RENAME Records (PRs) # Incline DB Curl
VOLUME REPS SETS BEST EFF BEST INT
540 36 3 18.65 15
2+ ~18.65 PR 15 x 12 x 3 EFF 100% INT 100%

RPE 8
Posts on July 30th