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MaximusGluteus
Age 34 , BW 180
Join Date: 2013-10-17.
Following: 23.
Insert Post:
Your are on Saturday 21, Mar 2015
-- Bodyweight: 178
Sheiko 30 W3D1

Feeling less recovered than off day.

VOLUME REPS SETS BEST EFF BEST INT
6050 40 11 250 250
0.1 ~49.75 40 x 10 x 1 EFF 20% INT 16%
0.1 ~142.4 130 x 5 x 1 EFF 57% INT 52%
0.1 ~165.8 155 x 4 x 1 EFF 66% INT 62%
0.1 ~188.2 180 x 3 x 1 EFF 75% INT 72%
0.4 ~219.55 210 x 3 x 2 EFF 88% INT 84%
0.5 ~224.9 220 x 2 x 3 EFF 90% INT 88%
0.4 ~219.55 210 x 3 x 2 EFF 88% INT 84%

Pause 1st rep, 60s.

VOLUME REPS SETS BEST EFF BEST INT
9430 44 11 377.45 370
0.1 ~49.75 40 x 10 x 1 EFF 13% INT 11%
0.1 ~208.1 190 x 5 x 1 EFF 55% INT 51%
0.2 ~246.05 230 x 4 x 2 EFF 65% INT 62%
0.2 ~277.05 265 x 3 x 2 EFF 73% INT 72%
0.9 ~324.1 310 x 3 x 5 EFF 86% INT 84%
↑ 60s-90s.

Didn't move well,distracted by knee pain.
Focused on breaking at knees too much.

190x6
230x6
245x6x4 session 2 tomorrow

DELETE RENAME Records (PRs) # Row Seated #Back
VOLUME REPS SETS BEST EFF BEST INT
3360 48 4 93.25 75
2+ ~87.05 PR 70 x 12 x 4 EFF 93% INT 93%


DELETE RENAME Records (PRs) # Face Pull #Shoulders
VOLUME REPS SETS BEST EFF BEST INT
3120 48 4 87.05 70
2+ ~80.8 65 x 12 x 4 EFF 93% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
1920 48 4 --- ---
~49.75 PR 40 x 12 x 4 EFF --- INT ---
↑ feeling out scapula
Posts on March 21st