wait...
Feon2
Age 26 , BW 69.7
Join Date: 2011-04-09.
Following: 10.
Insert Post:
Your are on Tuesday 22, Jan 2019
-- Bodyweight: 69.8
arm day

DELETE RENAME Records (PRs) # One-Arm Chin Up Isometry (holding on top)
VOLUME REPS SETS BEST EFF BEST INT
977.2 14 2 80.55 69.8
2+ ~86.8 PR BW x 10 x 1 EFF PR% INT 100%
↑ right hand (seconds)
2+ ~74.65 BW x 4 x 1 EFF 93% INT 100%
↑ left hand


DELETE RENAME Records (PRs) # Pull Up Isometry
VOLUME REPS SETS BEST EFF BEST INT
2394 30 3 99.2 79.8
2+ ~99.2 BW + 10 x 10 x 3 EFF 100% INT 100%

in seconds, 90° hold

VOLUME REPS SETS BEST EFF BEST INT
1974.8 26 3 115.85 108.1
0.6 ~94.1 BW + 10 x 8 x 2 EFF 81% INT 74%
0.3 ~86.8 BW x 10 x 1 EFF 75% INT 65%

im lazy

VOLUME REPS SETS BEST EFF BEST INT
960 30 3 54.25 46
0.6 ~37.3 30 x 10 x 2 EFF 69% INT 65%
0.5 ~44.75 36 x 10 x 1 EFF 82% INT 78%

all too easy. Superset with biceps curls:

DELETE RENAME Records (PRs) # Biceps Barbell Curls
VOLUME REPS SETS BEST EFF BEST INT
780 26 3 53.65 50
0.3 ~37.3 30 x 10 x 1 EFF 69% INT 60%
0.4 ~35.4 30 x 8 x 2 EFF 66% INT 60%

kinda strict

DELETE RENAME Records (PRs) # Incline Dumbbel Curls (rotating wrist)
VOLUME REPS SETS BEST EFF BEST INT
200 35 2 14.15 12
0.5 ~9.95 PR 8 x 15 x 1 EFF 70% INT 67%
0.3 ~4.95 PR 4 x 20 x 1 EFF 35% INT 33%

no rest between

some band triceps
then, forearms

DELETE RENAME Records (PRs) # Reverse Grip Barbell Preacher Curl
VOLUME REPS SETS BEST EFF BEST INT
588 34 4 23.6 20
0.1 ~7.45 6 x 10 x 1 EFF 32% INT 30%
2+ ~25.95 PR 22 x 8 x 3 EFF PR% INT PR%

-rest was 15 deep breaths

DELETE RENAME Records (PRs) # Reverse Grip Barbell Preacher Curl
VOLUME REPS SETS BEST EFF BEST INT
240 15 1 23.6 20
0.8 ~19.9 PR 16 x 15 x 1 EFF 84% INT 80%


DELETE RENAME Records (PRs) # Straight Curl Barbell One-Hand Wrist Curls
VOLUME REPS SETS BEST EFF BEST INT
120 10 1 24.1 22
0.2 ~14.9 PR 12 x 10 x 1 EFF 62% INT 55%

both hands

DELETE RENAME Records (PRs) # Full Barbell Wrist Curls
VOLUME REPS SETS BEST EFF BEST INT
720 60 3 52.25 50
0.8 ~14.9 12 x 20 x 3 EFF 29% INT 24%


DELETE RENAME Records (PRs) # barbell hold for grip
VOLUME REPS SETS BEST EFF BEST INT
6200 80 4 131.45 120
0.3 ~49.75 40 x 20 x 1 EFF 38% INT 33%
0.5 ~87.05 70 x 20 x 1 EFF 66% INT 58%
0.8 ~111.9 90 x 20 x 1 EFF 85% INT 75%
2+ ~136.75 PR 110 x 20 x 1 EFF PR% INT 92%

in seconds
Posts on January 22nd