wait...
Feon2
Age 25 , BW 69.9
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Friday 14, Sep 2018
-- Bodyweight: 71.3
arm day
will deload next week

VOLUME REPS SETS BEST EFF BEST INT
4461.5 55 6 123.55 112.8
0.2 ~84.1 BW x 8 x 1 EFF 68% INT 63%
0.8 ~100 BW + 20 x 5 x 3 EFF 81% INT 81%
0.6 ~113.5 PR BW + 20 x 12 x 1 EFF 92% INT 81%
0.5 ~88.65 BW x 20 x 1 EFF 72% INT 63%


VOLUME REPS SETS BEST EFF BEST INT
1104 32 4 54.25 46
0.5 ~35.4 30 x 8 x 2 EFF 65% INT 65%
0.3 ~40.1 34 x 8 x 1 EFF 74% INT 74%
2 ~51.9 44 x 8 x 1 EFF 96% INT 96%


DELETE RENAME Records (PRs) # Double Pause Pull-Ups
VOLUME REPS SETS BEST EFF BEST INT
1069.5 15 3 --- ---
~78.1 PR BW x 5 x 3 EFF --- INT ---

various grips, one set neutral, other chin, other pronated...

DELETE RENAME Records (PRs) # Biceps Barbell Curls
VOLUME REPS SETS BEST EFF BEST INT
564 18 3 53.65 50
0.1 ~31.4 28 x 6 x 1 EFF 59% INT 56%
0.3 ~42.65 38 x 6 x 1 EFF 79% INT 76%
0.1 ~31.4 28 x 6 x 1 EFF 59% INT 56%


some triceps pushdowns

DELETE RENAME Records (PRs) # Incline Dumbbel Curls (rotating wrist)
VOLUME REPS SETS BEST EFF BEST INT
264 24 3 11.8 10
2+ ~14.15 PR 12 x 8 x 2 EFF PR% INT PR%
0.8 ~10.6 9 x 8 x 1 EFF 90% INT 90%


some armwrestling exercises (pronation and back pressure)
and some more forearm things, static hold on pull up bar, etc...
Posts on September 14th