wait...
Feon2
Age 26 , BW 69.5
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Friday 06, Feb 2015
-- Bodyweight: 79.5
don't know bw

DELETE RENAME Records (PRs) # Full Chins (chest to the bar, full range)
VOLUME REPS SETS BEST EFF BEST INT
686 8 2 99 88.9
0.3 ~83.1 BW x 3 x 1 EFF 84% INT 89%
2+ ~98 PR BW + 10 x 5 x 1 EFF 99% INT PR%
↑ hard


VOLUME REPS SETS BEST EFF BEST INT
2252 36 3 137.35 130
0.1 ~46 37 x 10 x 1 EFF 33% INT 28%
↑ i felt like I need to get back to the groove on this
0.1 ~63.95 57 x 6 x 1 EFF 47% INT 44%
0.5 ~95.75 PR 77 x 20 x 1 EFF 70% INT 59%
↑ 22 kg PR, never did a serious set of 20 reps on low bar squat, but my best high bar was 70 kg

i think i can do 90x20. Narrow olympic squats really gives good carryover to this

DELETE RENAME Records (PRs) # Strict Bent Over Row
VOLUME REPS SETS BEST EFF BEST INT
3420 60 10 68.4 55
2+ ~63.95 PR 57 x 6 x 10 EFF 94% INT PR%
↑ boring


DELETE RENAME Records (PRs) # Double Pause Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1515 15 5 95.2 90
2+ ~105.6 PR 101 x 3 x 5 EFF PR% INT PR%
↑ easy


VOLUME REPS SETS BEST EFF BEST INT
404 4 1 94.1 90
2+ ~108.05 PR 101 x 4 x 1 EFF PR% INT PR%
↑ round back stiff legged wide stance deadlift... fucked up shit, i need to pay more attention to form, stopped short because of that


DELETE RENAME Records (PRs) # Standing Leg Curl
VOLUME REPS SETS BEST EFF BEST INT
930 51 5 18.65 15
0.5 ~12.45 10 x 15 x 1 EFF 67% INT 67%
↑ warmup
2+ ~18.65 15 x 10 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 10 x 1 EFF PR% INT PR%
2+ ~31.1 PR 25 x 10 x 1 EFF PR% INT PR%
2+ ~33.65 PR 30 x 6 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Smith Machine Very Inclined Press
VOLUME REPS SETS BEST EFF BEST INT
500 15 2 --- ---
~37.3 PR 30 x 10 x 1 EFF --- INT ---
↑ counting the bar as 10 kg. Testing
~43.8 PR 40 x 5 x 1 EFF --- INT ---

weird, to me they are harder than free weights, did not feel bad, just weak... first time doing them anyway

VOLUME REPS SETS BEST EFF BEST INT
7325 70 5 110.5 88.9
2+ ~108.8 BW + 8 x 10 x 1 EFF 98% INT 98%
2+ ~133.65 PR BW + 28 x 15 x 1 EFF PR% INT PR%
↑ hyperextended my back, did not contract glutes, dumb people suffer because they are dumb
2+ ~133.65 PR BW + 28 x 15 x 3 EFF PR% INT PR%
↑ better form


did some fucked up ab exercises, and

DELETE RENAME Records (PRs) # Full Barbell Wrist Curls
VOLUME REPS SETS BEST EFF BEST INT
1344 48 4 51.35 48
1.1 ~34.8 28 x 12 x 4 EFF 68% INT 58%


DELETE RENAME Records (PRs) # sit-ups (foot with people stepping)
VOLUME REPS SETS BEST EFF BEST INT
3975 50 1 104.45 84
2+ ~98.85 PR BW x 50 x 1 EFF 95% INT 95%
Posts on February 06th