wait...
Feon2
Age 26 , BW 69.5
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Wednesday 14, May 2014
-- Bodyweight: 81.5
Shoulder and Back day (with a little bit of biceps...)
short rest times, tried to do slow negatives

VOLUME REPS SETS BEST EFF BEST INT
1218 34 4 70 70
0.1 ~18.65 15 x 10 x 1 EFF 27% INT 21%
0.2 ~46 37 x 10 x 1 EFF 66% INT 53%
0.3 ~58.45 47 x 10 x 1 EFF 83% INT 67%
0.2 ~61 57 x 4 x 1 EFF 87% INT 81%


VOLUME REPS SETS BEST EFF BEST INT
792 22 3 55 55
0.3 ~44.75 PR 36 x 10 x 1 EFF 81% INT 65%
0.2 ~41.4 36 x 7 x 1 EFF 75% INT 65%
0.1 ~39.45 36 x 5 x 1 EFF 72% INT 65%
↑ or 6, don't remember


DELETE RENAME Records (PRs) # neutral grip pull ups
VOLUME REPS SETS BEST EFF BEST INT
978 12 2 106.9 102
0.6 ~91.45 BW x 6 x 2 EFF 86% INT 80%


DELETE RENAME Records (PRs) # shoulder press on machine
VOLUME REPS SETS BEST EFF BEST INT
1000 38 3 46 40
0.4 ~24.85 PR 20 x 20 x 1 EFF 54% INT 50%
0.5 ~37.3 PR 30 x 12 x 1 EFF 81% INT 75%
2+ ~44.9 PR 40 x 6 x 1 EFF 98% INT 100%
↑ already tired


VOLUME REPS SETS BEST EFF BEST INT
1725 25 2 136.75 110
0.3 ~70.85 57 x 15 x 1 EFF 52% INT 52%
0.5 ~108.15 87 x 10 x 1 EFF 79% INT 79%


and some face pulls

DELETE RENAME Records (PRs) # Strict Bent Over Row
VOLUME REPS SETS BEST EFF BEST INT
1500 44 4 62.15 50
0.2 ~18.65 15 x 12 x 1 EFF 30% INT 30%
0.3 ~43.5 35 x 10 x 1 EFF 70% INT 70%
2+ ~68.4 PR 55 x 10 x 1 EFF PR% INT PR%
0.4 ~43.5 35 x 12 x 1 EFF 70% INT 70%


DELETE RENAME Records (PRs) # Machine Pull Down
VOLUME REPS SETS BEST EFF BEST INT
2320 36 4 --- ---
~49.75 PR 40 x 12 x 1 EFF --- INT ---
~74.6 PR 60 x 10 x 1 EFF --- INT ---
~94.35 PR 80 x 8 x 1 EFF --- INT ---
~112.2 PR 100 x 6 x 1 EFF --- INT ---


and some seated rows... then

DELETE RENAME Records (PRs) # Half-Dumbbel Curls
VOLUME REPS SETS BEST EFF BEST INT
200 10 1 34 34
0.2 ~24.85 20 x 10 x 1 EFF 73% INT 59%


DELETE RENAME Records (PRs) # concentration curls
VOLUME REPS SETS BEST EFF BEST INT
100 10 1 22.4 18
0.2 ~12.45 10 x 10 x 1 EFF 56% INT 56%


and finished with some static holds on biceps machine
Posts on May 14th