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SimpleJack
Age --- , BW 92
Join Date: 2011-10-22.
Insert Post:
Your are on Monday 08, Oct 2012
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 ---

DELETE RENAME Records (PRs) # Rolling Tricep extensions
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
3 3 3 1 1
1 x 1 x 3 EFF --- INT ---

DELETE RENAME Records (PRs) # Seated Dumbell Power Cleans
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

DELETE RENAME Records (PRs) # Chin to sternum neck curls
VOLUME REPS SETS BEST EFF BEST INT
100 20 2 6.2 5
2+ ~6.2 5 x 10 x 2 EFF 100% INT 100%
Posts on October 08th