wait...
elizl_
Age 26 , BW 58
Join Date: 2016-05-21.
Following: 3.
Insert Post:
Your are on Thursday 07, Jul 2016
-- Bodyweight: 52.6
DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
946.8 18 3 71.8 64
1 ~59 BW x 6 x 3 EFF 82% INT 82%


VOLUME REPS SETS BEST EFF BEST INT
1280 34 8 47.05 45
0.1 ~22.45 20 x 6 x 1 EFF 48% INT 44%
0.1 ~32.1 30 x 4 x 1 EFF 68% INT 67%
0.7 ~42.8 40 x 4 x 2 EFF 91% INT 89%
2+ ~48.15 PR 45 x 4 x 4 EFF PR% INT 100%
↑ Last set highbar.

Squats felt better today. Don't stand too wide (both highbar and lowbar). Don't push ass too much backwards. Use hips. Try to move faster downwards and in a more upright position.

VOLUME REPS SETS BEST EFF BEST INT
845 31 7 32.1 30
0.2 ~22.45 20 x 6 x 1 EFF 70% INT 67%
0.3 ~27.4 25 x 5 x 1 EFF 85% INT 83%
2+ ~32.1 30 x 4 x 5 EFF 100% INT 100%

Superset with squats. Felt good, arching went good and bar path also quite well.
Bar path: push bar above head for first ~20cm and then straight up.

VOLUME REPS SETS BEST EFF BEST INT
2190 37 9 75.75 70
0.1 ~22.45 20 x 6 x 1 EFF 30% INT 29%
0.1 ~43.8 40 x 5 x 1 EFF 58% INT 57%
0.3 ~64.2 60 x 4 x 1 EFF 85% INT 86%
2+ ~74.9 70 x 4 x 1 EFF 99% INT 100%
2+ ~77.55 72.5 x 4 x 1 EFF PR% INT PR%
2+ ~80.25 PR 75 x 4 x 1 EFF PR% INT PR%
2 ~81.8 PR 80 x 2 x 1 EFF PR% INT PR%
↑ wooohoooo new pr =DDD
2+ ~80.25 PR 75 x 4 x 2 EFF PR% INT PR%

Felt tired af after sumo's. Quite happy with new pr.

VOLUME REPS SETS BEST EFF BEST INT
244 12 3 21.4 20
2+ ~21.4 20 x 4 x 1 EFF 100% INT 100%
2+ ~22.45 PR 21 x 4 x 1 EFF PR% INT PR%
2+ ~21.4 20 x 4 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
520 20 3 30.65 26
2+ ~29.15 26 x 6 x 1 EFF 95% INT 100%
↑ wide grip
2+ ~29.15 26 x 6 x 1 EFF 95% INT 100%
↑ medium grip
2+ ~30.65 26 x 8 x 1 EFF 100% INT 100%
↑ close grip


VOLUME REPS SETS BEST EFF BEST INT
672 24 3 36.85 31.25
2+ ~33.05 28 x 8 x 3 EFF 90% INT 90%


VOLUME REPS SETS BEST EFF BEST INT
300 30 3 14 11.25
2+ ~12.45 10 x 10 x 3 EFF 89% INT 89%
↑ Superset with cable abs.


VOLUME REPS SETS BEST EFF BEST INT
54 54
0.3 BW x 1 x 1 EFF 97% INT 97%
↑ 1.5 minz in normal position, 45 secs on both sides.


VOLUME REPS SETS BEST EFF BEST INT
2367 45 3 --- ---
~65.4 BW x 15 x 3 EFF --- INT ---


Overall quite happy with this gym session. Bench is feeling good, deadlift also. Feeling like squats will be getting better soon too. Very very tired afterwards tho.
Posts on July 07th