wait...
? emkmail2
Age --- , BW 158.5
Join Date: 2018-06-20.
Insert Post:
Your are on Monday 31, Dec 2018
-- Bodyweight: 157
// PUSH: shoulders, chest, triceps
// LEGS: butt, calves, hamstrings, quads
// start:
// end:
// duration:

//TRICEP
DELETE RENAME Records (PRs) # Overhead Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
1620 42 3 37.3 30
2+ ~43.5 35 x 12 x 1 EFF PR% INT PR%
2+ ~49.75 40 x 15 x 1 EFF PR% INT PR%
2+ ~49.75 40 x 15 x 1 EFF PR% INT PR%


//CHEST
//----------
VOLUME REPS SETS BEST EFF BEST INT
16485 105 10 196.45 158
2+ ~195.2 BW x 10 x 1 EFF 99% INT 99%
2+ ~195.2 BW x 10 x 1 EFF 99% INT 99%
2+ ~195.2 BW x 10 x 1 EFF 99% INT 99%
2+ ~195.2 BW x 10 x 1 EFF 99% INT 99%
2+ ~195.2 BW x 10 x 1 EFF 99% INT 99%
2+ ~195.2 BW x 11 x 1 EFF 99% INT 99%
2+ ~195.2 BW x 11 x 1 EFF 99% INT 99%
2+ ~195.2 BW x 11 x 1 EFF 99% INT 99%
2+ ~195.2 BW x 11 x 1 EFF 99% INT 99%
2+ ~195.2 BW x 11 x 1 EFF 99% INT 99%


DELETE RENAME Records (PRs) # Band 3D Crossover
VOLUME REPS SETS BEST EFF BEST INT
432 24 2 23.6 19
2+ ~22.4 18 x 12 x 1 EFF 95% INT 95%
2+ ~22.4 18 x 12 x 1 EFF 95% INT 95%


DELETE RENAME Records (PRs) # Band Raised Arm Crossover
VOLUME REPS SETS BEST EFF BEST INT
80 10 1 32.3 26
0.1 ~9.95 8 x 10 x 1 EFF 31% INT 31%


//BACK
//----------
VOLUME REPS SETS BEST EFF BEST INT
192 12 1 15.35 13
2+ ~19.9 16 x 12 x 1 EFF PR% INT PR%



//SHOULDERS
//----------
DELETE RENAME Records (PRs) # Dumbbell Standing Overhead Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
930 31 4 41.3 35
0.5 ~34.5 30 x 7 x 1 EFF 84% INT 86%
0.6 ~35.4 30 x 8 x 1 EFF 86% INT 86%
0.6 ~35.4 30 x 8 x 1 EFF 86% INT 86%
0.6 ~35.4 30 x 8 x 1 EFF 86% INT 86%


DELETE RENAME Records (PRs) # Band Rear Delt Fly
VOLUME REPS SETS BEST EFF BEST INT
414 30 3 16.15 13
2+ ~16.15 13 x 10 x 1 EFF 100% INT 100%
2+ ~16.15 13 x 12 x 1 EFF 100% INT 100%
2+ ~18.85 PR 16 x 8 x 1 EFF PR% INT PR%



//LEGS
//----------
VOLUME REPS SETS BEST EFF BEST INT
6280 40 2 --- ---
~195.2 BW x 20 x 1 EFF --- INT ---
~195.2 BW x 20 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Hip Thrust 1 Leg
VOLUME REPS SETS BEST EFF BEST INT
4710 30 2 190.2 153
2+ ~195.2 BW x 15 x 1 EFF PR% INT PR%
2+ ~195.2 BW x 15 x 1 EFF PR% INT PR%
Posts on December 31st