wait...
Feon2
Age 26 , BW 69.5
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Wednesday 14, Jan 2015
-- Bodyweight: 80.1
drank too much water... but anyway, need to eat a little bit less, want to mantain bw around 78~80 kg on vacation (that will last until march)
also went nuts doing things that strain my lower back, hope i can get out of the bed tomorrow

VOLUME REPS SETS BEST EFF BEST INT
1602 20 4 104.55 103
0.2 ~87.75 BW x 5 x 1 EFF 84% INT 78%
0.2 ~87.75 BW x 5 x 1 EFF 84% INT 78%
0.2 ~87.75 BW x 5 x 1 EFF 84% INT 78%
↑ a lot easier than yesterday. Just need to get less rusty on this
0.2 ~87.75 BW x 5 x 1 EFF 84% INT 78%
↑ on the end of the training


VOLUME REPS SETS BEST EFF BEST INT
3728 56 7 116.1 114
0.1 ~44.8 38 x 8 x 1 EFF 39% INT 33%
0.2 ~68.4 58 x 8 x 1 EFF 59% INT 51%
0.2 ~87.3 74 x 8 x 1 EFF 75% INT 65%
0.2 ~87.3 74 x 8 x 1 EFF 75% INT 65%
0.2 ~87.3 74 x 8 x 1 EFF 75% INT 65%
0.2 ~87.3 74 x 8 x 1 EFF 75% INT 65%
0.2 ~87.3 74 x 8 x 1 EFF 75% INT 65%

someday i will get less lazy and go for a 20 rep set

DELETE RENAME Records (PRs) # Pause Bench Press (Close Grip, thumb 0~2 inches from smooth)
VOLUME REPS SETS BEST EFF BEST INT
772 12 4 104 104
0.1 ~54.75 50 x 5 x 1 EFF 53% INT 48%
0.2 ~76.65 70 x 5 x 1 EFF 74% INT 67%
80 x 1 x 1 EFF 77% INT 77%
↑ 5 sec pause
0.1 92 x 1 x 1 EFF 88% INT 88%
↑ not very fast...


DELETE RENAME Records (PRs) # Bent Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
1500 25 5 96.4 90
0.1 ~52.55 48 x 5 x 1 EFF 55% INT 53%
0.1 ~52.55 48 x 5 x 1 EFF 55% INT 53%
0.2 ~74.5 68 x 5 x 1 EFF 77% INT 76%
0.2 ~74.5 68 x 5 x 1 EFF 77% INT 76%
0.2 ~74.5 68 x 5 x 1 EFF 77% INT 76%

felt more my glutes than my back...
But i always got a good carryover this to deadlifts, so i will do them.

DELETE RENAME Records (PRs) # Snatch Grip Box Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1440 30 2 --- ---
~59.7 48 x 15 x 1 EFF --- INT ---
~59.7 48 x 15 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # zercher good-mornings
VOLUME REPS SETS BEST EFF BEST INT
750 15 1 87.6 80
0.4 ~62.15 PR 50 x 15 x 1 EFF 71% INT 63%


DELETE RENAME Records (PRs) # Bad Girl Machine (pro forma)
VOLUME REPS SETS BEST EFF BEST INT
1140 93 7 --- ---
~6.2 PR 5 x 30 x 1 EFF --- INT ---
↑ with long isometry on the ending
~12.45 10 x 10 x 1 EFF --- INT ---
↑ with 10s isometry
~18.65 15 x 10 x 1 EFF --- INT ---
↑ with 10s isometry
~24.85 20 x 10 x 1 EFF --- INT ---
↑ same
~31.1 PR 25 x 10 x 1 EFF --- INT ---
↑ hard
~31.35 PR 30 x 3 x 1 EFF --- INT ---
~12.45 10 x 20 x 1 EFF --- INT ---
↑ with long isometry


DELETE RENAME Records (PRs) # Leg Curls (pro forma machine)
VOLUME REPS SETS BEST EFF BEST INT
1800 60 3 --- ---
~37.3 PR 30 x 20 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Biceps Barbell Curls
VOLUME REPS SETS BEST EFF BEST INT
576 64 1 53.65 50
0.8 ~11.2 9 x 64 x 1 EFF 21% INT 18%


VOLUME REPS SETS BEST EFF BEST INT
3123.9 39 3 100.85 81.1
2+ ~99.6 PR BW x 13 x 3 EFF 99% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
2002.5 25 1 98.35 79.1
2+ ~99.6 PR BW x 25 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Strict Lateral Raises
VOLUME REPS SETS BEST EFF BEST INT
240 60 5 --- ---
~6.2 PR 5 x 10 x 1 EFF --- INT ---
↑ using a plate
~6.2 PR 5 x 10 x 1 EFF --- INT ---
~6.2 PR 5 x 10 x 1 EFF --- INT ---
~6.2 PR 5 x 10 x 1 EFF --- INT ---
~2.5 PR 2 x 20 x 1 EFF --- INT ---
↑ with 10s isometry


yeah, i'm really that weak on these

and... that's all
Posts on January 14th