VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
3890 | 61 | 12 | 130 | 130 |
0.2 ~21.9 | 20 x 5 x 3 | EFF 17% INT 15% | |
0.1 ~41.8 | 40 x 3 x 2 | EFF 32% INT 31% | |
0.1 ~62.75 | 60 x 3 x 1 | EFF 48% INT 46% | |
0.1 ~81.8 | 80 x 2 x 1 | EFF 63% INT 62% | |
90 x 1 x 1 | EFF 69% INT 69% | ||
0.4 ~121.05 | 100 x 9 x 1 | EFF 93% INT 77% | |
↑ just missed 10 ill get it next time | |||
0.3 ~117.95 | 100 x 8 x 1 | EFF 91% INT 77% | |
0.2 ~109.5 | 100 x 5 x 1 | EFF 84% INT 77% | |
0.2 ~74.6 | PR 60 x 12 x 1 | EFF 57% INT 46% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
510 | 18 | 3 | --- | --- |
~22.45 | 20 x 6 x 1 | EFF --- INT --- | |
~33.65 | 30 x 6 x 1 | EFF --- INT --- | |
~39.25 | PR 35 x 6 x 1 | EFF --- INT --- |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1012.5 | 20 | 4 | --- | --- |
~43.8 | 40 x 5 x 1 | EFF --- INT --- | |
↑ 2 rep, 20 sec, 2 rep | |||
~54.75 | 50 x 5 x 1 | EFF --- INT --- | |
~60.25 | 55 x 5 x 1 | EFF --- INT --- | |
~63 | PR 57.5 x 5 x 1 | EFF --- INT --- |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
555 | 42 | 3 | --- | --- |
~18.65 | PR 15 x 12 x 1 | EFF --- INT --- | |
~15.55 | PR 12.5 x 15 x 2 | EFF --- INT --- | |
↑ supersetted with curls |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
330 | 59 | 4 | --- | --- |
~7.45 | PR 6 x 20 x 1 | EFF --- INT --- | |
~7.45 | 6 x 15 x 1 | EFF --- INT --- | |
~7.45 | 6 x 12 x 1 | EFF --- INT --- | |
↑ 2 small plates each side | |||
~4.95 | 4 x 12 x 1 | EFF --- INT --- | |
↑ supersetted with below |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
300 | 30 | 2 | 12.45 | 10 |
2+ ~12.45 | PR 10 x 15 x 2 | EFF 100% INT 100% | |
↑ upping this weight next week |