wait...
? hardgainer
Age 47 , BW 80
Join Date: 2014-11-28.
Insert Post:
Your are on Wednesday 10, Dec 2014
-- Bodyweight: 84
VOLUME REPS SETS BEST EFF BEST INT
1465 44 7 48.15 45
0.3 ~23.6 20 x 8 x 2 EFF 49% INT 44%
0.2 ~32.85 30 x 5 x 1 EFF 68% INT 67%
0.5 ~43.8 40 x 5 x 1 EFF 91% INT 89%
2+ ~49.3 45 x 5 x 1 EFF PR% INT 100%
2+ ~54.75 PR 50 x 5 x 1 EFF PR% INT PR%
↑ hard
0.7 ~47.2 40 x 8 x 1 EFF 98% INT 89%


DELETE RENAME Records (PRs) # neutral-grip chins
VOLUME REPS SETS BEST EFF BEST INT
1814 21 6 92 84
2+ ~92 BW x 5 x 1 EFF 100% INT 100%
2+ ~92.55 PR BW + 2.5 x 4 x 1 EFF PR% INT PR%
2+ ~93.05 PR BW + 5 x 3 x 1 EFF PR% INT PR%
2 ~93.55 PR BW + 7.5 x 2 x 1 EFF PR% INT PR%
PR BW + 10 x 1 x 1 EFF PR% INT PR%
2+ ~94.25 PR BW x 6 x 1 EFF PR% INT 100%


DELETE RENAME Records (PRs) # standing db side lateral raise
VOLUME REPS SETS BEST EFF BEST INT
349 49 4 --- ---
~6.2 5 x 12 x 1 EFF --- INT ---
~8.7 7 x 12 x 1 EFF --- INT ---
↑ standing
~12.45 10 x 10 x 1 EFF --- INT ---
↑ standing
~8.7 PR 7 x 15 x 1 EFF --- INT ---
↑ standing


DELETE RENAME Records (PRs) # wide-grip pull down
VOLUME REPS SETS BEST EFF BEST INT
1260 26 3 62.15 50
0.5 ~49.75 40 x 10 x 1 EFF 80% INT 80%
2+ ~62.15 50 x 10 x 1 EFF 100% INT 100%
2+ ~67.3 PR 60 x 6 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # close-grip bench press
VOLUME REPS SETS BEST EFF BEST INT
2300 54 7 --- ---
~23.6 20 x 8 x 2 EFF --- INT ---
~47.2 40 x 8 x 1 EFF --- INT ---
~58.95 50 x 8 x 1 EFF --- INT ---
~70.75 PR 60 x 8 x 1 EFF --- INT ---
~74.9 PR 70 x 4 x 1 EFF --- INT ---
~62.15 PR 50 x 10 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # bent-over v-bar cable triceps extension
VOLUME REPS SETS BEST EFF BEST INT
1230 42 3 --- ---
~24.85 20 x 15 x 1 EFF --- INT ---
~37.3 30 x 15 x 1 EFF --- INT ---
~49.75 40 x 12 x 1 EFF --- INT ---
Posts on December 10th