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Davey89
Age --- , BW 75
Join Date: 2016-04-04.
Insert Post:
Your are on Sunday 04, Nov 2018
-- Bodyweight: 75
Warmup
3 minute slow pace rowing
resistance band YTWL
resistance band exorotation shoulder

VOLUME REPS SETS BEST EFF BEST INT
5290 78 11 115 112.5
0.1 ~46.55 42.5 x 5 x 1 EFF 40% INT 38%
0.1 ~57.5 52.5 x 5 x 1 EFF 50% INT 47%
0.1 ~67.95 65 x 3 x 1 EFF 59% INT 58%
0.2 ~87.6 80 x 5 x 1 EFF 76% INT 71%
0.2 ~94.1 90 x 3 x 1 EFF 82% INT 80%
0.6 ~115 PR 100 x 7 x 1 EFF 100% INT 89%
1.2 ~80.8 65 x 10 x 5 EFF 70% INT 58%


VOLUME REPS SETS BEST EFF BEST INT
1500 50 5 67.8 65
0.9 ~37.3 30 x 10 x 5 EFF 55% INT 46%


VOLUME REPS SETS BEST EFF BEST INT
3780 46 7 106.15 90
0.2 ~70.75 60 x 8 x 1 EFF 67% INT 67%
0.5 ~88.45 75 x 8 x 1 EFF 83% INT 83%
2+ ~101 90 x 6 x 5 EFF 95% INT 100%


SUPERSET
DELETE RENAME Records (PRs) # lateral pull down
VOLUME REPS SETS BEST EFF BEST INT
2640 40 5 77.85 66
2+ ~77.85 66 x 8 x 5 EFF 100% INT 100%

DELETE RENAME Records (PRs) # bent over reverse fly
VOLUME REPS SETS BEST EFF BEST INT
600 60 5 76.65 65
0.7 ~12.45 10 x 12 x 5 EFF 16% INT 15%


VOLUME REPS SETS BEST EFF BEST INT
2500 50 5 58.95 50
2+ ~62.15 PR 50 x 10 x 5 EFF PR% INT 100%


SUPERSET
DELETE RENAME Records (PRs) # cable bicep curl
VOLUME REPS SETS BEST EFF BEST INT
1640 40 5 53.1 45
2+ ~48.35 41 x 8 x 5 EFF 91% INT 91%

DELETE RENAME Records (PRs) # tricepextension
VOLUME REPS SETS BEST EFF BEST INT
1800 40 5 53.1 45
2+ ~53.1 45 x 8 x 5 EFF 100% INT 100%


SUPERSET
VOLUME REPS SETS BEST EFF BEST INT
1620 60 5 --- ---
~33.55 27 x 12 x 5 EFF --- INT ---

DELETE RENAME Records (PRs) # overhead tricep extension
VOLUME REPS SETS BEST EFF BEST INT
1920 60 5 --- ---
~39.8 PR 32 x 12 x 5 EFF --- INT ---
Posts on November 04th