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PsychoSlug
Age 51 , BW 216.6
Join Date: 2013-07-06.
Insert Post:
Your are on Thursday 01, Jan 2015
-- Bodyweight: 221.5
C6W3D3

VOLUME REPS SETS BEST EFF BEST INT
4110 35 8 197.8 182
0.1 ~40.5 37 x 5 x 1 EFF 20% INT 20%
0.1 ~73.4 67 x 5 x 1 EFF 37% INT 37%
0.1 ~95.3 87 x 5 x 1 EFF 48% INT 48%
0.1 ~111.85 107 x 3 x 1 EFF 57% INT 59%
↑ Warm up
0.2 ~155.5 142 x 5 x 1 EFF 79% INT 78%
0.3 ~169.35 162 x 3 x 1 EFF 86% INT 89%
2+ ~204.2 PR 182 x 6 x 1 EFF PR% INT 100%
↑ Going for six and got them.
2+ ~190.25 182 x 3 x 1 EFF 96% INT 100%
↑ Felt like pushing for more and got three more after a two minute rest.


VOLUME REPS SETS BEST EFF BEST INT
4426 58 7 128.15 127
0.1 ~40.5 37 x 5 x 1 EFF 32% INT 29%
~49.15 47 x 3 x 1 EFF 38% INT 37%
↑ Warm up
1.4 ~101.95 82 x 10 x 5 EFF 80% INT 65%
↑ Last two reps of the last set were push presses. Cleaned the bar off of the safety pins (mid-thigh) each set. It is in the way for pull-ups when on the hooks.


Superset with:

VOLUME REPS SETS BEST EFF BEST INT
7460.5 47 5 222.7 213
0.5 ~213.2 PR BW -50 x 10 x 1 EFF 96% INT 81%
↑ Green band
0.4 ~197.25 BW -50 x 7 x 1 EFF 89% INT 81%
↑ Green band
0.4 ~200.8 BW -60 x 10 x 1 EFF 90% INT 76%
↑ Green and red band
0.3 ~188.35 BW -70 x 10 x 1 EFF 85% INT 71%
↑ Green and black band
0.3 ~175.9 BW -80 x 10 x 1 EFF 79% INT 66%
↑ Green and purple band


DELETE RENAME Records (PRs) # Tricep Pushdowns
VOLUME REPS SETS BEST EFF BEST INT
1700 34 3 24.85 20
2+ ~62.15 50 x 12 x 2 EFF PR% INT PR%
2+ ~62.15 50 x 10 x 1 EFF PR% INT PR%


Superset with:

VOLUME REPS SETS BEST EFF BEST INT
1938 34 3 93.25 82
0.8 ~70.85 57 x 12 x 2 EFF 76% INT 70%
0.3 ~70.85 57 x 10 x 1 EFF 76% INT 70%


Went into this not feeling it. Just tired and fighting a cold. Started strong with the primary work, but ran out of gas with the isolation work.
Posts on January 01st