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Khavin
Age 22 , BW 81
Join Date: 2017-11-05.
Following: 16.
Insert Post:
Your are on Wednesday 06, Dec 2017
-- Bodyweight: 73
DELETE RENAME Records (PRs) # Single arm lat pulldown
VOLUME REPS SETS BEST EFF BEST INT
648 24 3 31.85 27
2+ ~31.85 27 x 8 x 3 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Norris leg raises
VOLUME REPS SETS BEST EFF BEST INT
1752 24 3 85.75 72.7
2+ ~86.1 PR BW x 8 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1752 24 3 --- ---
~86.1 PR BW x 8 x 3 EFF --- INT ---


+ standard warmup routine: bulgarian split squats + goblet squats
+ banded stretches to open up left hip

DELETE RENAME Records (PRs) # Conventional Deadlift
VOLUME REPS SETS BEST EFF BEST INT
5115 48 9 180 180
0.1 ~22.45 20 x 6 x 1 EFF 12% INT 11%
0.1 ~78.55 70 x 6 x 1 EFF 44% INT 39%
0.1 ~112.2 100 x 6 x 1 EFF 62% INT 56%
0.2 ~131.45 120 x 5 x 1 EFF 73% INT 67%
1 ~147.85 PR 135 x 5 x 5 EFF 82% INT 75%
↑ RPE 7.5


DELETE RENAME Records (PRs) # 3ct Paused Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1229.25 21 5 85.6 80
0.1 ~22.45 20 x 6 x 1 EFF 26% INT 25%
0.2 ~67.3 60 x 6 x 1 EFF 79% INT 75%
2+ ~87.05 PR 83.25 x 3 x 3 EFF PR% INT PR%
↑ RPE 5.5


VOLUME REPS SETS BEST EFF BEST INT
2460 33 6 89.75 80
0.1 ~22.45 20 x 6 x 1 EFF 25% INT 25%
0.2 ~67.3 60 x 6 x 1 EFF 75% INT 75%
2+ ~89.75 80 x 6 x 1 EFF 100% INT 100%
2+ ~109.5 PR 100 x 5 x 3 EFF PR% INT PR%
↑ RPE 7.5


First time with knee sleeves; felt great
Banded stretches helped with opening up hip; do this every training before and after

DELETE RENAME Records (PRs) # Wide grip cable row
VOLUME REPS SETS BEST EFF BEST INT
512 32 4 --- ---
~18.85 PR 16 x 8 x 4 EFF --- INT ---
↑ mimicing bench form


D2W4
Posts on December 06th