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dlott76
Age 42 , BW 147.5
Join Date: 2016-08-17.
Insert Post:
Your are on Friday 26, Jul 2019
-- Bodyweight: 140.5
Superset {
VOLUME REPS SETS BEST EFF BEST INT
1140 42 4 64.65 55
0.4 ~44.9 40 x 6 x 2 EFF 69% INT 73%
0.5 ~27.35 PR 22 x 15 x 2 EFF 42% INT 40%


DELETE RENAME Records (PRs) # Cable Chest Fly
VOLUME REPS SETS BEST EFF BEST INT
840 60 3 37.3 30
0.3 ~14.9 12 x 20 x 1 EFF 40% INT 40%
0.8 ~18.65 15 x 20 x 2 EFF 50% INT 50%

}

Superset {
VOLUME REPS SETS BEST EFF BEST INT
2388.5 17 3 199.55 160.5
0.5 ~157.65 BW x 6 x 1 EFF 79% INT 88%
0.5 ~157.65 BW x 6 x 1 EFF 79% INT 88%
0.4 ~153.9 BW x 5 x 1 EFF 77% INT 88%


DELETE RENAME Records (PRs) # Decline Dumbbell Fly
VOLUME REPS SETS BEST EFF BEST INT
1200 60 3 --- ---
~24.85 20 x 20 x 3 EFF --- INT ---

}

Superset {
DELETE RENAME Records (PRs) # Seated Cable Row
VOLUME REPS SETS BEST EFF BEST INT
1950 14 2 153.35 130
2+ ~162.7 PR 145 x 6 x 1 EFF PR% INT PR%
2+ ~159.25 PR 135 x 8 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Decline Dumbbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1280 26 2 111.9 90
0.5 ~89.75 80 x 6 x 1 EFF 80% INT 89%
0.4 ~49.75 40 x 20 x 1 EFF 44% INT 44%


DELETE RENAME Records (PRs) # Standing Dumbbell Rear Delt Fly
VOLUME REPS SETS BEST EFF BEST INT
300 30 2 --- ---
~12.45 PR 10 x 15 x 2 EFF --- INT ---

}

DELETE RENAME Records (PRs) # Seated Dumbbell Overhead Press
VOLUME REPS SETS BEST EFF BEST INT
960 60 3 94.35 80
0.8 ~19.9 16 x 20 x 3 EFF 21% INT 20%


Superset {
DELETE RENAME Records (PRs) # Cross-Cable Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
360 22 3 19.05 17
2+ ~22.45 PR 20 x 6 x 2 EFF PR% INT PR%
0.3 ~14.9 PR 12 x 10 x 1 EFF 78% INT 71%


DELETE RENAME Records (PRs) # High Cable Curl
VOLUME REPS SETS BEST EFF BEST INT
470 22 3 24.7 22
2+ ~28.05 PR 25 x 6 x 2 EFF PR% INT PR%
0.4 ~21.15 PR 17 x 10 x 1 EFF 86% INT 77%

}

Superset {
DELETE RENAME Records (PRs) # 1-Arm Overhead Tricep Cable Extension
VOLUME REPS SETS BEST EFF BEST INT
312 31 3 12.95 11
2+ ~14.15 PR 12 x 8 x 2 EFF PR% INT PR%
0.6 ~9.95 PR 8 x 15 x 1 EFF 77% INT 73%


VOLUME REPS SETS BEST EFF BEST INT
842 31 3 35.4 30
2+ ~37.75 PR 32 x 8 x 2 EFF PR% INT PR%
0.6 ~27.35 PR 22 x 15 x 1 EFF 77% INT 73%

}


* Interval pyramid on the rower: work segments were 1min, 2min, 3min, 2min, 1min, all separated by 1min rest
Posts on July 26th