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dlott76
Age 42 , BW 145.5
Join Date: 2016-08-17.
Insert Post:
Your are on Wednesday 21, Aug 2019
-- Bodyweight: 143.5
Superset {
VOLUME REPS SETS BEST EFF BEST INT
1350 42 4 64.65 55
1.3 ~56.1 50 x 6 x 2 EFF 87% INT 91%
0.5 ~31.1 25 x 15 x 2 EFF 48% INT 45%

DELETE RENAME Records (PRs) # Cable Chest Fly
VOLUME REPS SETS BEST EFF BEST INT
1380 60 3 37.3 30
1.5 ~27.35 22 x 20 x 2 EFF 73% INT 73%
1.2 ~31.1 PR 25 x 20 x 1 EFF 83% INT 83%

}

Superset {
VOLUME REPS SETS BEST EFF BEST INT
2870 20 4 199.55 160.5
1.8 ~157.15 BW x 5 x 4 EFF 79% INT 89%

DELETE RENAME Records (PRs) # Decline Dumbbell Fly
VOLUME REPS SETS BEST EFF BEST INT
2240 80 4 --- ---
~34.8 28 x 20 x 4 EFF --- INT ---

}

Superset {
DELETE RENAME Records (PRs) # Seated Cable Row
VOLUME REPS SETS BEST EFF BEST INT
3580 22 3 176.9 150
2+ ~190.75 PR 170 x 6 x 1 EFF PR% INT PR%
2+ ~188.7 PR 160 x 8 x 2 EFF PR% INT PR%

DELETE RENAME Records (PRs) # Decline Dumbbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2540 46 3 111.9 100
0.6 ~101 90 x 6 x 1 EFF 90% INT 90%
0.8 ~62.15 50 x 20 x 2 EFF 56% INT 50%

DELETE RENAME Records (PRs) # Seated Dumbbell Rear Delt Fly
VOLUME REPS SETS BEST EFF BEST INT
540 45 3 --- ---
~14.9 12 x 15 x 3 EFF --- INT ---

}

DELETE RENAME Records (PRs) # Seated Dumbbell Overhead Press
VOLUME REPS SETS BEST EFF BEST INT
1200 60 3 94.35 80
0.8 ~24.85 20 x 20 x 3 EFF 26% INT 25%



In the evening:
* BFR chest - decline DB fly 20lbs x 30 reps x 2
* BFR shoulders - seated DB OHP 12lbs x 20, 16
Posts on August 21st