wait...
Feon2
Age 27 , BW 74.6
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Monday 05, Sep 2016
-- Bodyweight: 75.3
volume day, rest times were less than 1 minute

DELETE RENAME Records (PRs) # two finger chin up
BW x 0 x 1 EFF --- INT ---
↑ x0


DELETE RENAME Records (PRs) # Zydrunas Press with dumbbels
VOLUME REPS SETS BEST EFF BEST INT
720 48 4 --- ---
~18.65 PR 15 x 25 x 1 EFF --- INT ---
~18.15 15 x 9 x 1 EFF --- INT ---
~17.25 15 x 7 x 2 EFF --- INT ---

less than 30s rest

VOLUME REPS SETS BEST EFF BEST INT
1400 70 3 70 70
0.4 ~24.85 PR 20 x 30 x 1 EFF 36% INT 29%
0.6 ~24.85 20 x 20 x 2 EFF 36% INT 29%


DELETE RENAME Records (PRs) # W-Bar Incline Triceps Extensions
VOLUME REPS SETS BEST EFF BEST INT
1128 36 3 38.55 31
0.8 ~32.3 26 x 12 x 1 EFF 84% INT 84%
2+ ~39.8 32 x 12 x 1 EFF PR% INT PR%
2+ ~44.75 PR 36 x 12 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Dumbbel French Press
VOLUME REPS SETS BEST EFF BEST INT
900 90 3 --- ---
~12.45 PR 10 x 30 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Sumo Box Deadlift
VOLUME REPS SETS BEST EFF BEST INT
3600 40 4 136.75 120
0.2 ~74.6 60 x 10 x 1 EFF 55% INT 50%
0.3 ~99.45 80 x 10 x 1 EFF 73% INT 67%
0.6 ~124.3 100 x 10 x 1 EFF 91% INT 83%
2+ ~149.2 PR 120 x 10 x 1 EFF PR% INT 100%

below knee

DELETE RENAME Records (PRs) # Behind the back Barbell Shrugs
VOLUME REPS SETS BEST EFF BEST INT
3300 55 3 --- ---
~74.6 60 x 15 x 1 EFF --- INT ---
~74.6 PR 60 x 20 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
620 20 1 58.35 52
0.5 ~38.55 31 x 20 x 1 EFF 66% INT 60%

not really kroc, but not really strict
i was too tired to do more lol

DELETE RENAME Records (PRs) # Dumbbel upright row
VOLUME REPS SETS BEST EFF BEST INT
360 60 3 12.45 10
1.5 ~7.45 PR 6 x 20 x 3 EFF 60% INT 60%

felt good

DELETE RENAME Records (PRs) # Biceps Barbell Curls
VOLUME REPS SETS BEST EFF BEST INT
500 50 1 53.65 50
0.6 ~12.45 10 x 50 x 1 EFF 23% INT 20%

letting the bar go down on hand on every rep

DELETE RENAME Records (PRs) # reverse grip curls
VOLUME REPS SETS BEST EFF BEST INT
500 50 2 29.15 26
0.8 ~12.45 PR 10 x 25 x 2 EFF 43% INT 38%


had just 25s between these sets

VOLUME REPS SETS BEST EFF BEST INT
270 90 3 9.95 8
0.6 ~4.95 PR 4 x 30 x 1 EFF 50% INT 50%
0.5 ~3.75 3 x 30 x 1 EFF 38% INT 38%
0.4 ~2.5 2 x 30 x 1 EFF 25% INT 25%

no rest between sets (well, just the weight racking and unracking)

VOLUME REPS SETS BEST EFF BEST INT
7530 100 1 160.6 129.2
2+ ~93.6 PR BW x 100 x 1 EFF 58% INT 58%

finished here
Posts on September 05th