wait...
Feon2
Age 25 , BW 69.9
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Wednesday 07, Nov 2018
-- Bodyweight: 70.2
arm(wrestling) day

DELETE RENAME Records (PRs) # Close-Grip Pull Up
VOLUME REPS SETS BEST EFF BEST INT
561.6 8 1 81.75 69.3
2+ ~82.8 PR BW x 8 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Full Chins (chest to the bar, full range)
VOLUME REPS SETS BEST EFF BEST INT
1804.8 24 3 100.05 96
0.3 ~82.8 BW x 8 x 1 EFF 83% INT 73%
0.5 ~94.6 BW + 10 x 8 x 1 EFF 95% INT 84%
0.4 ~88.7 BW + 5 x 8 x 1 EFF 89% INT 78%


DELETE RENAME Records (PRs) # Double Pause Pull-Ups
VOLUME REPS SETS BEST EFF BEST INT
351 5 1 83.1 77.7
0.5 ~76.9 BW x 5 x 1 EFF 92% INT 90%


DELETE RENAME Records (PRs) # Pull Up Isometry
VOLUME REPS SETS BEST EFF BEST INT
2106 30 2 --- ---
~87.3 PR BW x 15 x 2 EFF --- INT ---

in seconds

now, the boring cable work

DELETE RENAME Records (PRs) # Cable Top Roll Curl (pronation)
VOLUME REPS SETS BEST EFF BEST INT
1191 57 5 --- ---
~14.9 PR 12 x 20 x 1 EFF --- INT ---
~21.15 PR 17 x 15 x 1 EFF --- INT ---
~32.3 PR 26 x 10 x 1 EFF --- INT ---
~38.9 PR 33 x 8 x 1 EFF --- INT ---
~46 PR 43 x 4 x 1 EFF --- INT ---


then some rotator cuff work
then

DELETE RENAME Records (PRs) # Cable Back Pressure Curl
VOLUME REPS SETS BEST EFF BEST INT
782 24 3 --- ---
~32.3 PR 26 x 10 x 1 EFF --- INT ---
~38.9 PR 33 x 8 x 1 EFF --- INT ---
~48.25 PR 43 x 6 x 1 EFF --- INT ---


and then
VOLUME REPS SETS BEST EFF BEST INT
1360 34 4 54.25 46
0.6 ~47.2 40 x 8 x 1 EFF 87% INT 87%
0.8 ~49.75 40 x 10 x 1 EFF 92% INT 87%
1.2 ~47.2 40 x 8 x 2 EFF 87% INT 87%


DELETE RENAME Records (PRs) # Spider Dumbbel Curl (twisting hand)
VOLUME REPS SETS BEST EFF BEST INT
288 24 3 --- ---
~14.15 PR 12 x 8 x 3 EFF --- INT ---

strict

DELETE RENAME Records (PRs) # Straight Curl Barbell One-Hand Wrist Curls
VOLUME REPS SETS BEST EFF BEST INT
270 45 3 24.1 22
0.6 ~7.45 PR 6 x 15 x 3 EFF 31% INT 27%
Posts on November 07th