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Feon2
Age 26 , BW 69.5
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Saturday 20, Aug 2016
-- Bodyweight: 74.3
muscle up: bw x 1
VOLUME REPS SETS BEST EFF BEST INT
77.4 77.4
0.3 BW x 1 x 1 EFF 96% INT 96%

VOLUME REPS SETS BEST EFF BEST INT
1680 60 3 70 70
0.4 ~39.8 32 x 20 x 1 EFF 57% INT 46%
0.3 ~34.8 28 x 20 x 1 EFF 50% INT 40%
0.3 ~29.85 24 x 20 x 1 EFF 43% INT 34%

DELETE RENAME Records (PRs) # Dumbbel Incline Press
VOLUME REPS SETS BEST EFF BEST INT
900 90 3 32.3 28
1.4 ~12.45 PR 10 x 30 x 3 EFF 38% INT 36%

DELETE RENAME Records (PRs) # Barbell French Triceps Press
VOLUME REPS SETS BEST EFF BEST INT
900 30 3 32.3 26
2+ ~37.3 30 x 10 x 3 EFF PR% INT PR%

then cable triceps 3 sets of 50 reps, alternating grip
DELETE RENAME Records (PRs) # zercher good-mornings
VOLUME REPS SETS BEST EFF BEST INT
2100 30 3 87.6 80
2+ ~87.05 PR 70 x 10 x 3 EFF 99% INT 88%

DELETE RENAME Records (PRs) # Dumbbel Row with pause on the top
VOLUME REPS SETS BEST EFF BEST INT
930 30 3 --- ---
~38.55 PR 31 x 10 x 3 EFF --- INT ---

DELETE RENAME Records (PRs) # Plate Upright Row
VOLUME REPS SETS BEST EFF BEST INT
300 30 3 18.65 15
0.9 ~12.45 10 x 10 x 3 EFF 67% INT 67%

VOLUME REPS SETS BEST EFF BEST INT
840 60 3 --- ---
~17.4 14 x 20 x 3 EFF --- INT ---
↑ with cadence

DELETE RENAME Records (PRs) # Hammer Preacher Curl
VOLUME REPS SETS BEST EFF BEST INT
450 30 3 --- ---
~18.65 PR 15 x 10 x 3 EFF --- INT ---

DELETE RENAME Records (PRs) # old woman dumbbel lever lift
VOLUME REPS SETS BEST EFF BEST INT
1120 32 3 --- ---
~9.95 8 x 10 x 2 EFF --- INT ---
~99.45 PR 80 x 12 x 1 EFF --- INT ---
↑ (9 left hand)


Rear Delts: 3 x 20 superset with 3 x 10 on cable wrist curl

VOLUME REPS SETS BEST EFF BEST INT
4458 60 3 160.65 129.2
1.4 ~92.35 BW x 20 x 3 EFF 58% INT 58%


VOLUME REPS SETS BEST EFF BEST INT
4458 60 3 12.45 10
2+ ~92.35 PR BW x 20 x 3 EFF PR% INT PR%
↑ superset with back raises
Posts on August 20th