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Davey89
Age --- , BW 75
Join Date: 2016-04-04.
Insert Post:
Your are on Saturday 12, May 2018
-- Bodyweight: 75
Sheiko Medium Load Prep Cycle I W4D1
VOLUME REPS SETS BEST EFF BEST INT
1575 21 7 99.45 85
0.1 ~62.75 60 x 3 x 1 EFF 63% INT 71%
0.1 ~70.55 67.5 x 3 x 1 EFF 71% INT 79%
0.5 ~78.4 75 x 3 x 2 EFF 79% INT 88%
2+ ~86.25 82.5 x 3 x 3 EFF 87% INT 97%


VOLUME REPS SETS BEST EFF BEST INT
2460 30 10 115 112.5
0.1 ~65.7 60 x 5 x 1 EFF 57% INT 53%
0.1 ~72.2 67.5 x 4 x 1 EFF 63% INT 60%
0.1 ~83.65 80 x 3 x 1 EFF 73% INT 71%
0.3 ~94.1 90 x 3 x 2 EFF 82% INT 80%
0.4 ~97.1 95 x 2 x 3 EFF 84% INT 84%
0.3 ~94.1 90 x 3 x 2 EFF 82% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
2912.5 36 9 147.85 145
0.1 ~49.75 40 x 10 x 1 EFF 34% INT 28%
0.1 ~65.7 60 x 5 x 1 EFF 44% INT 41%
0.1 ~78.4 75 x 3 x 1 EFF 53% INT 52%
0.1 ~94.1 90 x 3 x 1 EFF 64% INT 62%
0.1 ~107.15 102.5 x 3 x 1 EFF 72% INT 71%
0.6 ~122.85 117.5 x 3 x 4 EFF 83% INT 81%


SUPERSET:
VOLUME REPS SETS BEST EFF BEST INT
3750 50 5 103.2 87
2+ ~93.25 BW x 10 x 5 EFF 90% INT 86%

DELETE RENAME Records (PRs) # bent over reverse fly
VOLUME REPS SETS BEST EFF BEST INT
600 75 5 76.65 65
0.9 ~9.95 PR 8 x 15 x 5 EFF 13% INT 12%


DELETE RENAME Records (PRs) # lateral pull down
VOLUME REPS SETS BEST EFF BEST INT
1950 50 5 62.15 50
2+ ~48.5 39 x 10 x 5 EFF 78% INT 78%


Hyperextension
Ab Wheel Rollout
Posts on May 12th