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dlott76
Age 42 , BW 145.5
Join Date: 2016-08-17.
Insert Post:
Your are on Monday 19, Aug 2019
-- Bodyweight: 139
DELETE RENAME Records (PRs) # Decline Dumbbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
4325 65 5 111.9 100
0.3 ~93.1 85 x 5 x 1 EFF 83% INT 85%
1.7 ~80.8 PR 65 x 15 x 4 EFF 72% INT 65%


Superset {
DELETE RENAME Records (PRs) # Reverse Grip Pulldown
VOLUME REPS SETS BEST EFF BEST INT
9600 80 4 --- ---
~149.2 120 x 20 x 4 EFF --- INT ---

DELETE RENAME Records (PRs) # Decline Dumbbell Fly
VOLUME REPS SETS BEST EFF BEST INT
2400 80 4 --- ---
~37.3 PR 30 x 20 x 4 EFF --- INT ---

}

Superset {
* Ring rows w/ 2 second hold @ 2" below shoulder - 11 reps x 4 sets
* Pushups in rack @ pin 7 - 50 reps x 4 sets
}

DELETE RENAME Records (PRs) # Seated Dumbbell Lateral Raise
VOLUME REPS SETS BEST EFF BEST INT
720 66 4 22.45 20
2+ ~22.45 20 x 6 x 1 EFF 100% INT 100%
1.2 ~12.45 10 x 20 x 3 EFF 55% INT 50%


DELETE RENAME Records (PRs) # Cable Rear Delt Fly
VOLUME REPS SETS BEST EFF BEST INT
216 24 3 12.45 10
2+ ~10.6 9 x 8 x 3 EFF 85% INT 90%



In the evening:
* BFR back (cable pullover - 7.5lbs x 40,10)
* BFR chest (decline db fly - 20lbs x 40,40)
* BFR shoulders (seated lateral raise - 8lbs x 20)
* Cardio - rower - 100m x 20 rounds w/ 1 minute rest
Posts on August 19th