wait...
elizl_
Age 26 , BW 58
Join Date: 2016-05-21.
Following: 3.
Insert Post:
Your are on Monday 04, Jul 2016
-- Bodyweight: 53
52.9 kg in the eveningzz :)

DELETE RENAME Records (PRs) # Conventional deadlift
VOLUME REPS SETS BEST EFF BEST INT
2320 44 9 76.65 70
0.1 ~23.6 20 x 8 x 1 EFF 31% INT 29%
0.3 ~54.75 50 x 5 x 2 EFF 71% INT 71%
0.4 ~67.3 PR 60 x 6 x 1 EFF 88% INT 86%
2+ ~69.55 65 x 4 x 5 EFF 91% INT 93%

Felt good, not very heavy.

VOLUME REPS SETS BEST EFF BEST INT
1120 16 4 75.75 67.5
2+ ~74.9 PR 70 x 4 x 4 EFF 99% INT PR%

Felt good.

VOLUME REPS SETS BEST EFF BEST INT
1260 35 7 60.1 57.5
0.1 ~23.6 20 x 8 x 1 EFF 39% INT 35%
0.1 ~33.65 30 x 6 x 1 EFF 56% INT 52%
0.2 ~43.8 40 x 5 x 1 EFF 73% INT 70%
0.7 ~48.15 45 x 4 x 4 EFF 80% INT 78%

Felt heavy, squat gainz are lost :( very weak with squats atm

VOLUME REPS SETS BEST EFF BEST INT
360 18 3 27.4 25
0.9 ~22.45 20 x 6 x 3 EFF 82% INT 80%


DELETE RENAME Records (PRs) # Torsional twist
VOLUME REPS SETS BEST EFF BEST INT
2880 48 6 70.75 60
2+ ~70.75 60 x 8 x 6 EFF 100% 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 36.85 31.25
2+ ~33.9 28.75 x 8 x 3 EFF 92% INT 92%
↑ Superset with facepulls.


VOLUME REPS SETS BEST EFF BEST INT
54 54
0.5 BW x 1 x 1 EFF 98% INT 98%
↑ 2 minz normal position, 45 secs on both sides. Felt easy today.


VOLUME REPS SETS BEST EFF BEST INT
2385 45 3 --- ---
~65.9 BW x 15 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
1134 18 3 71.8 64
2+ ~70.7 BW + 10 x 6 x 3 EFF 98% INT 98%


Was tired from cardio earlier in the day (beach volleyball + football) so really exhausted. Overall it went good tho, deadlifts didnt feel heavy, but squats were very much heavy :/
Posts on July 04th