wait...
? Kiev
Age --- , BW 226
Join Date: 2017-02-27.
Insert Post:
Your are on Saturday 16, Nov 2019
-- Bodyweight: 221
Squads stil little sore

859 905
limber 11

940 1136
lat drill and deads

345x4 forgot 3sec hold sonstopped
345x6
370x6
400x6
370x2
370x1x4
345x1
345x1

DELETE RENAME Records (PRs) # precor seated row Lowest seat, Low handles
VOLUME REPS SETS BEST EFF BEST INT
2100 20 2 --- ---
~111.9 90 x 10 x 1 EFF --- INT ---
~149.2 PR 120 x 10 x 1 EFF --- INT ---


1205 1220
VOLUME REPS SETS BEST EFF BEST INT
3400 40 5 99.45 85
2+ ~100.25 PR 85 x 8 x 5 EFF PR% INT 100%


1228 1242
DELETE RENAME Records (PRs) # 45 degree back raise
VOLUME REPS SETS BEST EFF BEST INT
2450 50 5 55.95 45
2+ ~55.95 45 x 10 x 1 EFF 100% INT 100%
2+ ~62.15 PR 50 x 10 x 4 EFF PR% INT PR%


1250 106
band and abs x5

VOLUME REPS SETS BEST EFF BEST INT
3195 36 3 153.35 130
0.4 ~105.7 85 x 15 x 1 EFF 69% INT 65%
0.5 ~111.9 90 x 15 x 1 EFF 73% INT 69%
0.2 ~106.6 95 x 6 x 1 EFF 70% INT 73%

DELETE RENAME Records (PRs) # pulldowns Straight grip
VOLUME REPS SETS BEST EFF BEST INT
4140 34 5 180.7 165
0.2 ~111.9 90 x 10 x 1 EFF 62% INT 55%
0.4 ~149.2 120 x 10 x 1 EFF 83% INT 73%
0.4 ~155.25 135 x 7 x 1 EFF 86% INT 82%
0.4 ~160.45 150 x 4 x 1 EFF 89% INT 91%
2+ ~172.5 165 x 3 x 1 EFF 95% INT 100%
Posts on November 16th