wait...
diederik
Age 24 , BW 67.8
Join Date: 2017-10-02.
Following: 24.
Insert Post:
Your are on Thursday 06, Dec 2018
-- Bodyweight: 72.1
DELETE RENAME Records (PRs) # bench press close grip
VOLUME REPS SETS BEST EFF BEST INT
2172 42 6 94.5 86
0.1 ~24.85 20 x 10 x 1 EFF 26% INT 23%
0.2 ~49.75 40 x 10 x 1 EFF 53% INT 47%
0.3 ~70.75 60 x 8 x 1 EFF 75% INT 70%
0.3 ~78.55 70 x 6 x 1 EFF 83% INT 81%
0.6 ~85.6 80 x 4 x 1 EFF 91% INT 93%
2+ ~94.15 PR 88 x 4 x 1 EFF 100% INT PR%


DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
1790 27 3 94.15 88
0.4 ~85.6 80 x 4 x 1 EFF 91% INT 91%
0.5 ~84.75 70 x 9 x 1 EFF 90% INT 80%
0.4 ~74.6 60 x 14 x 1 EFF 79% INT 68%


VOLUME REPS SETS BEST EFF BEST INT
1635 60 6 41.8 40
0.2 ~26.1 21 x 10 x 1 EFF 62% INT 53%
1.7 ~35.45 28.5 x 10 x 5 EFF 85% INT 71%


VOLUME REPS SETS BEST EFF BEST INT
5047 70 10 98.15 93.9
1.3 ~78.95 BW x 5 x 6 EFF 80% INT 77%
1.7 ~89.65 BW x 10 x 4 EFF 91% INT 77%

first 5 sets supersetted, then not.

DELETE RENAME Records (PRs) # one arm machine row
VOLUME REPS SETS BEST EFF BEST INT
1680 48 4 49.75 40
2+ ~43.5 35 x 12 x 4 EFF 88% INT 88%
↑ ls8


DELETE RENAME Records (PRs) # tricep extension
VOLUME REPS SETS BEST EFF BEST INT
1125 45 3 37.3 30
2+ ~31.1 25 x 15 x 3 EFF 83% INT 83%


DELETE RENAME Records (PRs) # straight bar cable curl
VOLUME REPS SETS BEST EFF BEST INT
1050 30 3 49.75 40
2+ ~43.5 35 x 10 x 3 EFF 88% INT 88%


DELETE RENAME Records (PRs) # rear delt fly machine DTU
VOLUME REPS SETS BEST EFF BEST INT
1440 36 3 31.1 25
2+ ~49.75 PR 40 x 12 x 3 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
300 30 3 7.75 6.25
2+ ~12.45 10 x 10 x 3 EFF PR% INT PR%

leg curl 1 leg, ab roller, bulgarian split squat w. 32 kg bar, can work my glutes w/o a lot of pain.
Start doing more back work (especially rear delts), since I've noticed that I do a lot of chest work atm.
Posts on December 06th