wait...
? hardgainer
Age 47 , BW 77
Join Date: 2014-11-28.
Insert Post:
Your are on Sunday 18, Aug 2019
-- Bodyweight: 77
VOLUME REPS SETS BEST EFF BEST INT
1457.5 45 6 58.8 57.5
0.2 ~23.6 20 x 8 x 2 EFF 40% INT 35%
0.2 ~38.35 32.5 x 8 x 1 EFF 65% INT 57%
0.2 ~44.25 37.5 x 8 x 1 EFF 75% INT 65%
0.3 ~50.15 42.5 x 8 x 1 EFF 85% INT 74%
0.3 ~52 47.5 x 5 x 1 EFF 89% INT 83%


DELETE RENAME Records (PRs) # standing db side lateral raise
VOLUME REPS SETS BEST EFF BEST INT
470 47 3 14.9 12
1.5 ~12.45 10 x 25 x 1 EFF 83% INT 83%
0.7 ~12.45 10 x 12 x 1 EFF 83% INT 83%
0.6 ~12.45 10 x 10 x 1 EFF 83% INT 83%
↑ (47)


DELETE RENAME Records (PRs) # wide-grip chins
VOLUME REPS SETS BEST EFF BEST INT
1963 24 5 101.3 96.5
0.3 ~84.35 BW x 5 x 1 EFF 83% INT 80%
0.3 ~87.05 BW + 2.5 x 5 x 1 EFF 86% INT 82%
0.3 ~89.8 BW + 5 x 5 x 1 EFF 89% INT 85%
0.4 ~92.55 BW + 7.5 x 5 x 1 EFF 91% INT 88%
↑ (hard)
0.4 ~93.05 BW + 10 x 4 x 1 EFF 92% INT 90%
↑ (hard!)


DELETE RENAME Records (PRs) # wide-grip bb upright rows
VOLUME REPS SETS BEST EFF BEST INT
1350 55 3 43.5 35
0.5 ~24.85 20 x 20 x 1 EFF 57% INT 57%
0.7 ~31.1 PR 25 x 20 x 1 EFF 71% INT 71%
1.1 ~37.3 PR 30 x 15 x 1 EFF 86% INT 86%


DELETE RENAME Records (PRs) # close-grip bench press
VOLUME REPS SETS BEST EFF BEST INT
2280 54 6 85.6 80
0.1 ~24.85 20 x 10 x 1 EFF 29% INT 25%
0.2 ~37.3 30 x 10 x 1 EFF 44% INT 38%
0.2 ~49.75 40 x 10 x 1 EFF 58% INT 50%
0.3 ~62.15 50 x 10 x 1 EFF 73% INT 63%
0.4 ~74.6 60 x 10 x 1 EFF 87% INT 75%
↑ (hard)
0.3 ~74.9 70 x 4 x 1 EFF 88% INT 88%
↑ (longer rest)


DELETE RENAME Records (PRs) # cable preacher curl
VOLUME REPS SETS BEST EFF BEST INT
1728 48 3 44.75 36
2+ ~44.75 PR 36 x 25 x 1 EFF 100% INT 100%
2+ ~44.75 36 x 13 x 1 EFF 100% INT 100%
2+ ~44.75 36 x 10 x 1 EFF 100% INT 100%
↑ (48)
Posts on August 18th