wait...
fronttag
Age 31 , BW 90.4
Join Date: 2018-03-30.
Following: 3.
Insert Post:
Your are on Thursday 13, Dec 2018
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 91
DELETE RENAME Records (PRs) # Paused Bench #BP
VOLUME REPS SETS BEST EFF BEST INT
4440 60 11 110.3 108.5
0.1 ~22.95 20 x 5 x 1 EFF 21% INT 18%
0.1 ~45.95 40 x 5 x 1 EFF 42% INT 37%
0.1 ~68.9 60 x 5 x 1 EFF 62% INT 55%
0.1 ~85.5 80 x 3 x 1 EFF 78% INT 74%
↑ Warming up
0.4 ~107.3 90 x 6 x 1 EFF 97% INT 83%
1.6 ~101.35 85 x 6 x 6 EFF 92% INT 78%


DELETE RENAME Records (PRs) # Banded Paused Squat 2s #S
VOLUME REPS SETS BEST EFF BEST INT
4000 45 9 --- ---
~22.95 20 x 5 x 2 EFF --- INT ---
~68.9 60 x 5 x 1 EFF --- INT ---
~114.8 100 x 5 x 1 EFF --- INT ---
↑ Warming up
~137.8 PR 120 x 5 x 5 EFF --- INT ---


DELETE RENAME Records (PRs) # Uni Lat Pulldown
VOLUME REPS SETS BEST EFF BEST INT
1785.6 36 3 79.75 59
2+ ~69.9 49.6 x 12 x 3 EFF 88% INT 84%


VOLUME REPS SETS BEST EFF BEST INT
660 30 3 39.45 28.25
0.5 ~31 22 x 12 x 1 EFF 79% INT 78%
0.5 ~31 22 x 10 x 1 EFF 79% INT 78%
0.4 ~28.4 22 x 8 x 1 EFF 72% INT 78%
↑ Left shoulder is still a bit painfull on first 2 - 3 reps


DELETE RENAME Records (PRs) # Uni Overhead Cable Extension
VOLUME REPS SETS BEST EFF BEST INT
243.7 31 3 --- ---
~14.35 PR 10.2 x 10 x 1 EFF --- INT ---
~11.15 7.9 x 10 x 1 EFF --- INT ---
~8.05 PR 5.7 x 11 x 1 EFF --- INT ---
↑ Underestimated the difficulty of this exercise. Should have been 3 sets of 15


Uni Lat Pulldown and Uni Overhead Press are paired
Posts on December 13th