wait...
elizl_
Age 26 , BW 58
Join Date: 2016-05-21.
Following: 3.
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Your are on Monday 30, May 2016
-- Bodyweight: 53.5
Week 1 of new training program.
First time gymmingz again yaye. Felt quite good, not too tired?

DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
963 18 3 71.8 64
1.1 ~60 BW x 6 x 3 EFF 84% INT 84%


VOLUME REPS SETS BEST EFF BEST INT
1700 46 9 60.1 57.5
0.1 ~22.45 20 x 6 x 1 EFF 37% INT 35%
0.3 ~33.65 PR 30 x 6 x 2 EFF 56% INT 52%
0.3 ~42.8 40 x 4 x 2 EFF 71% INT 70%
0.9 ~49.3 PR 45 x 5 x 4 EFF 82% INT 78%

When trying to push hips forward, noticed pain in front part of hips (lower belly towards legs). Can't push hips forward properly still and still need to learn how to activate glutes. Still pushing ass too much backwards, which makes the squats hard. Squats felt a bit heavy today, lost a lot of strength. Form is still very off.

VOLUME REPS SETS BEST EFF BEST INT
2280 42 8 --- ---
~22.45 20 x 6 x 1 EFF --- INT ---
~54.75 50 x 5 x 2 EFF --- INT ---
~67.3 PR 60 x 6 x 1 EFF --- INT ---
~71.2 PR 65 x 5 x 4 EFF --- INT ---

Went quite good. Not too heavy, felt quite easy. Still need to get used to sumo.

VOLUME REPS SETS BEST EFF BEST INT
400 17 4 25.25 22.5
0.5 ~21.9 20 x 5 x 1 EFF 87% INT 89%
2+ ~26.75 PR 25 x 4 x 3 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
80 4 1 --- ---
~21.4 PR 20 x 4 x 1 EFF --- INT ---
↑ Because I was bored during break of rows.


DELETE RENAME Records (PRs) # Torsional twist
VOLUME REPS SETS BEST EFF BEST INT
1800 30 6 70.75 60
2+ ~65.7 60 x 5 x 6 EFF 93% INT 100%
↑ 3 sets on both sides.


VOLUME REPS SETS BEST EFF BEST INT
337.5 30 3 14 11.25
2+ ~14 11.25 x 10 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
690 24 3 28.3 24
2+ ~33.9 PR 28.75 x 8 x 3 EFF PR% INT PR%
↑ Superset with face pulls. Noticed a bit of pain in side of hips :/


VOLUME REPS SETS BEST EFF BEST INT
54 54
1 BW x 1 x 1 EFF 99% INT 99%
↑ 1.5 minutes in normal position, 45 seconds sidewards on both sides.


VOLUME REPS SETS BEST EFF BEST INT
2407.5 45 3 --- ---
~66.5 BW x 15 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
1016 16 4 71.8 64
2+ ~67.95 BW + 10 x 4 x 4 EFF 95% INT 99%


Overall a good session. Pain in hips still a mystery (maybe need to train them more?).
Posts on May 30th