wait...
? emkmail2
Age --- , BW 158.5
Join Date: 2018-06-20.
Insert Post:
Your are on Saturday 26, Jan 2019
-- Bodyweight: 157.5
1/26/18

// LEGS

VOLUME REPS SETS BEST EFF BEST INT
3450 85 6 --- ---
~0 0 x 10 x 1 EFF --- INT ---
~37.3 30 x 15 x 1 EFF --- INT ---
~62.15 50 x 15 x 1 EFF --- INT ---
~62.15 50 x 15 x 1 EFF --- INT ---
~62.15 50 x 15 x 1 EFF --- INT ---
~62.15 50 x 15 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2400 60 4 99.45 80
0.3 ~49.75 40 x 15 x 1 EFF 50% INT 50%
0.3 ~49.75 40 x 15 x 1 EFF 50% INT 50%
0.3 ~49.75 40 x 15 x 1 EFF 50% INT 50%
0.3 ~49.75 40 x 15 x 1 EFF 50% INT 50%


VOLUME REPS SETS BEST EFF BEST INT
3925 125 4 --- ---
~31.1 25 x 25 x 1 EFF --- INT ---
~37.3 30 x 30 x 1 EFF --- INT ---
~37.3 PR 30 x 40 x 1 EFF --- INT ---
~49.75 PR 40 x 30 x 1 EFF --- INT ---



// CHEST

// 4 second negatives
VOLUME REPS SETS BEST EFF BEST INT
15750 100 6 --- ---
~195.8 BW x 15 x 1 EFF --- INT ---
~195.8 BW x 15 x 1 EFF --- INT ---
~195.8 BW x 15 x 1 EFF --- INT ---
~195.8 BW x 15 x 1 EFF --- INT ---
~195.8 BW x 15 x 1 EFF --- INT ---
~195.8 PR BW x 25 x 1 EFF --- INT ---



// SHOULDERS

DELETE RENAME Records (PRs) # Dumbbell Standing Overhead Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
765 27 5 41.3 35
0.4 ~33.65 30 x 6 x 1 EFF 82% INT 86%
0.4 ~33.65 30 x 6 x 1 EFF 82% INT 86%
0.4 ~33.65 30 x 6 x 1 EFF 82% INT 86%
0.2 ~28.05 25 x 6 x 1 EFF 68% INT 71%
0.1 ~26.15 25 x 3 x 1 EFF 63% INT 71%


// 10 second negative
DELETE RENAME Records (PRs) # Band Rear Delt Fly
VOLUME REPS SETS BEST EFF BEST INT
299 23 2 18.85 16
0.7 ~16.15 13 x 13 x 1 EFF 86% INT 81%
0.5 ~16.15 13 x 10 x 1 EFF 86% INT 81%


DELETE RENAME Records (PRs) # Dumbbell Front Raise
VOLUME REPS SETS BEST EFF BEST INT
330 12 2 --- ---
~33.65 PR 30 x 6 x 1 EFF --- INT ---
~28.05 25 x 6 x 1 EFF --- INT ---
Posts on January 26th