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PILOGBUE
Age 33 , BW 87
Join Date: 2014-07-24.
Insert Post:
Your are on Friday 16, Oct 2015
-- Bodyweight: 80
Power Upper

21:00 - 22:15

DELETE RENAME Records (PRs) # Barbell bench press
VOLUME REPS SETS BEST EFF BEST INT
750 10 3 76.65 70
2+ ~78.4 75 x 3 x 1 EFF PR% INT PR%
2+ ~78.4 75 x 3 x 1 EFF PR% INT PR%
2+ ~80.25 PR 75 x 4 x 1 EFF PR% INT PR%
↑ 3 sets of 3-5


VOLUME REPS SETS BEST EFF BEST INT
1015 14 3 79.4 75
1 ~75.8 72.5 x 3 x 1 EFF 95% INT 97%
1.3 ~77.55 72.5 x 4 x 1 EFF 98% INT 97%
2+ ~83.4 PR 72.5 x 7 x 1 EFF PR% INT 97%
↑ 3 sets of 3-5 reps



DELETE RENAME Records (PRs) # Seated dumbbell shoulder press
VOLUME REPS SETS BEST EFF BEST INT
473 22 3 28.3 24
0.6 ~24.1 21.5 x 6 x 1 EFF 85% INT 90%
0.7 ~24.75 21.5 x 7 x 1 EFF 87% INT 90%
0.9 ~26.05 PR 21.5 x 9 x 1 EFF 92% INT 90%
↑ 3 sets of 6-10 reps



VOLUME REPS SETS BEST EFF BEST INT
680 8 2 --- ---
~90.95 PR BW + 5 x 4 x 2 EFF --- INT ---
↑ Sets to 10




DELETE RENAME Records (PRs) # Rack chins benk
VOLUME REPS SETS BEST EFF BEST INT
1600 20 2 108 90.2
1.8 ~99.45 PR BW x 10 x 2 EFF 92% INT 89%
↑ sets of 6-10 reps



DELETE RENAME Records (PRs) # Weighted chest dip
VOLUME REPS SETS BEST EFF BEST INT
1445 17 2 106.15 88.3
2 ~100.25 BW + 5 x 8 x 1 EFF 94% INT 96%
2+ ~102.9 BW + 5 x 9 x 1 EFF 97% INT 96%
↑ 2 sets of 6-10



DELETE RENAME Records (PRs) # Decline Barbell pullovers
VOLUME REPS SETS BEST EFF BEST INT
300.5 21 2 --- ---
~16.15 13 x 10 x 1 EFF --- INT ---
~19.25 PR 15.5 x 11 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
616 22 3 33.9 28
2+ ~32.2 28 x 7 x 1 EFF 95% INT 100%
2+ ~33.05 28 x 8 x 1 EFF 97% INT 100%
2+ ~32.2 28 x 7 x 1 EFF 95% INT 100%
↑ 3 set of 6-10 reps drop 5


DELETE RENAME Records (PRs) # Weighted triceps dip
VOLUME REPS SETS BEST EFF BEST INT
1955 23 3 116 98.1
0.5 ~95.35 BW + 5 x 6 x 1 EFF 82% INT 87%
0.5 ~97.75 BW + 5 x 7 x 1 EFF 84% INT 87%
0.8 ~105.7 BW + 5 x 10 x 1 EFF 91% INT 87%
↑ 3 sets of 6-10


DROPSET
VOLUME REPS SETS BEST EFF BEST INT
597.5 40 4 22.4 18
2+ ~22.4 18 x 11 x 1 EFF 100% INT 100%
2+ ~22.4 18 x 10 x 1 EFF 100% INT 100%
0.3 ~15.35 13 x 8 x 1 EFF 69% INT 72%
0.3 ~13.05 10.5 x 11 x 1 EFF 58% INT 58%
↑ 2 set, 3 drops. 1.25


DROPSET
DELETE RENAME Records (PRs) # Barbell reverse curls
VOLUME REPS SETS BEST EFF BEST INT
738 66 4 22.4 18
0.6 ~16.15 13 x 18 x 1 EFF 72% INT 72%
0.6 ~16.15 13 x 16 x 1 EFF 72% INT 72%
0.4 ~13.05 10.5 x 16 x 1 EFF 58% INT 58%
0.3 ~9.95 8 x 16 x 1 EFF 44% INT 44%
↑ 2 set, 3 drops. 1.25
Posts on October 16th