wait...
? hardgainer
Age 47 , BW 79
Join Date: 2014-11-28.
Insert Post:
Your are on Tuesday 15, Sep 2015
-- Bodyweight: 79
VOLUME REPS SETS BEST EFF BEST INT
2115 62 8 58.8 57.5
0.2 ~23.6 20 x 8 x 2 EFF 40% INT 35%
0.2 ~35.4 30 x 8 x 1 EFF 60% INT 52%
0.2 ~41.3 35 x 8 x 1 EFF 70% INT 61%
0.3 ~50.15 42.5 x 8 x 1 EFF 85% INT 74%
0.3 ~50.15 42.5 x 8 x 1 EFF 85% INT 74%
0.3 ~50.15 42.5 x 8 x 1 EFF 85% INT 74%
0.2 ~47.7 42.5 x 6 x 1 EFF 81% INT 74%


DELETE RENAME Records (PRs) # standing db side lateral raise
VOLUME REPS SETS BEST EFF BEST INT
550 55 4 12.45 10
2+ ~12.45 10 x 15 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 15 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 15 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 10 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # neutral-grip chins
VOLUME REPS SETS BEST EFF BEST INT
2046 24 5 103.5 95.5
0.5 ~95.65 BW + 6.25 x 6 x 1 EFF 92% INT 89%
0.5 ~95.65 BW + 6.25 x 6 x 1 EFF 92% INT 89%
0.5 ~95.65 BW + 6.25 x 6 x 1 EFF 92% INT 89%
0.3 ~89.15 BW + 6.25 x 3 x 1 EFF 86% INT 89%
0.3 ~89.15 BW + 6.25 x 3 x 1 EFF 86% INT 89%


DELETE RENAME Records (PRs) # wide-grip pull down
VOLUME REPS SETS BEST EFF BEST INT
2400 48 4 68.4 60
0.7 ~62.15 50 x 12 x 1 EFF 91% INT 83%
0.7 ~62.15 50 x 12 x 1 EFF 91% INT 83%
0.7 ~62.15 50 x 12 x 1 EFF 91% INT 83%
0.7 ~62.15 50 x 12 x 1 EFF 91% INT 83%


DELETE RENAME Records (PRs) # close-grip bench press
VOLUME REPS SETS BEST EFF BEST INT
3155 67 8 83.65 80
0.1 ~24.85 20 x 10 x 1 EFF 30% INT 25%
0.2 ~37.3 30 x 10 x 1 EFF 45% INT 38%
0.2 ~49.75 40 x 10 x 1 EFF 59% INT 50%
0.3 ~62.15 50 x 10 x 1 EFF 74% INT 63%
0.5 ~80.8 PR 65 x 10 x 1 EFF 97% INT 81%
0.4 ~74.75 65 x 7 x 1 EFF 89% INT 81%
0.3 ~71.2 65 x 5 x 1 EFF 85% INT 81%
0.3 ~71.2 65 x 5 x 1 EFF 85% INT 81%


DELETE RENAME Records (PRs) # bent-over v-bar cable triceps extension
VOLUME REPS SETS BEST EFF BEST INT
1880 47 3 49.75 40
2+ ~49.75 40 x 20 x 1 EFF 100% INT 100%
2+ ~49.75 40 x 17 x 1 EFF 100% INT 100%
2+ ~49.75 40 x 10 x 1 EFF 100% INT 100%
Posts on September 15th