wait...
cmay825
Age 35 , BW 193.6
Join Date: 2013-10-22.
Insert Post:
Your are on Thursday 23, Oct 2014
-- Bodyweight: 182
Off Week - Shoulders

VOLUME REPS SETS BEST EFF BEST INT
3640 20 2 271.3 263
0.3 ~226.25 182 x 10 x 1 EFF 83% INT 69%
0.3 ~226.25 182 x 10 x 1 EFF 83% INT 69%

VOLUME REPS SETS BEST EFF BEST INT
3150 24 10 162.05 155
0.1 ~104.05 95 x 5 x 1 EFF 64% INT 61%
0.1 ~120.25 115 x 3 x 1 EFF 74% INT 74%
0.2 ~141.15 135 x 3 x 1 EFF 87% INT 87%
0.2 ~141.15 135 x 3 x 1 EFF 87% INT 87%
0.2 ~141.15 135 x 3 x 1 EFF 87% INT 87%
2 ~158.45 155 x 2 x 1 EFF 98% INT 100%
2 ~158.45 155 x 2 x 1 EFF 98% INT 100%
PR 165 x 1 x 1 EFF PR% INT PR%
PR 165 x 1 x 1 EFF PR% INT PR%
PR 165 x 1 x 1 EFF PR% INT PR%
↑ heavy but ok

DELETE RENAME Records (PRs) # Hammer Shoulder Press (Assume 45# Bar)
VOLUME REPS SETS BEST EFF BEST INT
6615 49 3 235.75 225
0.5 ~167.85 PR 135 x 21 x 1 EFF 71% INT 60%
0.4 ~167.85 135 x 16 x 1 EFF 71% INT 60%
0.3 ~167.85 135 x 12 x 1 EFF 71% INT 60%
↑ =49 reps

DELETE RENAME Records (PRs) # OH DB Press (Seated)
VOLUME REPS SETS BEST EFF BEST INT
1350 45 4 63.25 55
0.3 ~37.3 30 x 12 x 1 EFF 59% INT 55%
0.2 ~37.3 30 x 11 x 1 EFF 59% INT 55%
0.2 ~37.3 30 x 11 x 1 EFF 59% INT 55%
0.2 ~37.3 30 x 11 x 1 EFF 59% INT 55%

DELETE RENAME Records (PRs) # Reverse Pec Dec
VOLUME REPS SETS BEST EFF BEST INT
6500 100 5 102.9 85
2+ ~80.8 65 x 20 x 5 EFF 79% INT 76%
↑ repeat this

DELETE RENAME Records (PRs) # Cable Lateral Raise
VOLUME REPS SETS BEST EFF BEST INT
225 45 3 15.55 12.5
0.8 ~6.2 5 x 15 x 3 EFF 40% INT 40%

VOLUME REPS SETS BEST EFF BEST INT
3635 99 6 52.85 42.5
0.7 ~37.3 30 x 20 x 1 EFF 71% INT 71%
1.1 ~43.5 35 x 20 x 1 EFF 82% INT 82%
2+ ~49.75 40 x 15 x 1 EFF 94% INT 94%
2+ ~55.95 45 x 13 x 1 EFF PR% INT PR%
2+ ~62.15 PR 50 x 11 x 1 EFF PR% INT PR%
0.7 ~37.3 30 x 20 x 1 EFF 71% INT 71%

abs were leg raises and a couble crunches... felt ok
Posts on October 23rd