wait...
chilly
Age 37 , BW 100.1
Join Date: 2014-01-28.
Following: 25.
Insert Post:
Your are on Sunday 06, Sep 2015
-- Bodyweight: 99.9
VOLUME REPS SETS BEST EFF BEST INT
3600 26 7 --- ---
~62.75 60 x 3 x 1 EFF --- INT ---
~104.55 100 x 3 x 1 EFF --- INT ---
~149.75 140 x 4 x 1 EFF --- INT ---
~171.15 PR 160 x 4 x 4 EFF --- INT ---

box slightly below parallel, touch n go

DELETE RENAME Records (PRs) # Bench Press to Pins
VOLUME REPS SETS BEST EFF BEST INT
2250 23 7 --- ---
~65.7 PR 60 x 5 x 1 EFF --- INT ---
~104.55 100 x 3 x 1 EFF --- INT ---
~115 PR 110 x 3 x 5 EFF --- INT ---

pins set an inch or slightly less above chest

VOLUME REPS SETS BEST EFF BEST INT
2820 21 6 200.5 180
~62.75 60 x 3 x 1 EFF 31% INT 33%
0.1 ~104.55 100 x 3 x 1 EFF 52% INT 56%
0.1 ~146.35 140 x 3 x 1 EFF 73% INT 78%
1.1 ~171.15 160 x 4 x 3 EFF 85% INT 89%


DELETE RENAME Records (PRs) # Seated Fly Machine
VOLUME REPS SETS BEST EFF BEST INT
500 50 5 88.45 75
0.6 ~12.45 10 x 10 x 5 EFF 14% INT 13%


DELETE RENAME Records (PRs) # Seated Reverse Fly Machine
VOLUME REPS SETS BEST EFF BEST INT
350 50 5 6.2 5
2+ ~8.7 PR 7 x 10 x 5 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
180 45 3 31.1 25
0.5 ~4.95 4 x 15 x 3 EFF 16% INT 16%

cable around waist height to emphasize external rotation of shoulders

DELETE RENAME Records (PRs) # Weighted Planks
VOLUME REPS SETS BEST EFF BEST INT
8991 90 3 129.65 124
2+ ~124.2 BW x 30 x 3 EFF 96% INT 81%
Posts on September 06th