wait...
Feon2
Age 26 , BW 69.5
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Friday 27, Feb 2015
-- Bodyweight: 79.4
i think just 1 top set of deadlifts is too little. However, i had good results last time i did that.

Warmup, then

VOLUME REPS SETS BEST EFF BEST INT
476.4 6 1 103.95 94
0.4 ~89.1 BW x 6 x 1 EFF 86% INT 84%


VOLUME REPS SETS BEST EFF BEST INT
3060 44 6 137.35 130
0.1 ~37.3 30 x 10 x 1 EFF 27% INT 23%
↑ olympic
0.1 ~54.75 50 x 5 x 1 EFF 40% INT 38%
↑ hybrid
0.1 ~76.65 70 x 5 x 1 EFF 56% INT 54%
0.8 ~106.15 90 x 8 x 3 EFF 77% INT 69%
↑ cardio


VOLUME REPS SETS BEST EFF BEST INT
1720 26 4 164.7 160
0.1 ~37.3 30 x 10 x 1 EFF 23% INT 19%
↑ stiff legged
0.1 ~76.65 70 x 5 x 1 EFF 47% INT 44%
0.1 ~94.1 90 x 3 x 1 EFF 57% INT 56%
0.2 ~117.95 100 x 8 x 1 EFF 72% INT 63%
↑ cardio too


DELETE RENAME Records (PRs) # Cheat Bent Over Row
VOLUME REPS SETS BEST EFF BEST INT
910 13 1 --- ---
~87.05 PR 70 x 13 x 1 EFF --- INT ---
↑ weak


DELETE RENAME Records (PRs) # Strict Bent Over Row
VOLUME REPS SETS BEST EFF BEST INT
900 30 1 68.4 57
0.6 ~37.3 PR 30 x 30 x 1 EFF 55% INT 53%


DELETE RENAME Records (PRs) # Paused Oly. Squat
VOLUME REPS SETS BEST EFF BEST INT
1428 21 4 106.15 90
0.2 ~74.5 68 x 5 x 1 EFF 70% INT 76%
0.3 ~76.3 68 x 6 x 1 EFF 72% INT 76%
↑ one for by accident lol
0.4 ~74.5 68 x 5 x 2 EFF 70% INT 76%

wanted to do paused fronts, but i was using a dip bar as the squat rack, so it did not work well

did some ab exercises, and

DELETE RENAME Records (PRs) # Standing Leg Curl (Forma Ideal Machine)
VOLUME REPS SETS BEST EFF BEST INT
675 60 3 --- ---
~12.45 10 x 15 x 1 EFF --- INT ---
~18.65 PR 15 x 15 x 1 EFF --- INT ---
~12.45 PR 10 x 30 x 1 EFF --- INT ---
Posts on February 27th