wait...
? hardgainer
Age 47 , BW 79
Join Date: 2014-11-28.
Insert Post:
Your are on Sunday 30, Apr 2017
-- Bodyweight: 80
VOLUME REPS SETS BEST EFF BEST INT
1917.5 58 9 58.8 57.5
0.2 ~23.6 20 x 8 x 2 EFF 40% INT 35%
0.1 ~28.05 25 x 6 x 1 EFF 48% INT 43%
0.1 ~33.65 30 x 6 x 1 EFF 57% INT 52%
0.2 ~39.25 35 x 6 x 1 EFF 67% INT 61%
0.2 ~44.9 40 x 6 x 1 EFF 76% INT 70%
0.3 ~50.5 45 x 6 x 1 EFF 86% INT 78%
0.4 ~54.75 50 x 5 x 1 EFF 93% INT 87%
0.3 ~48.9 42.5 x 7 x 1 EFF 83% INT 74%


DELETE RENAME Records (PRs) # db upright rows
VOLUME REPS SETS BEST EFF BEST INT
570 57 4 19.9 16
0.4 ~12.45 PR 10 x 15 x 1 EFF 63% INT 63%
0.4 ~12.45 PR 10 x 15 x 1 EFF 63% INT 63%
0.4 ~12.45 PR 10 x 15 x 1 EFF 63% INT 63%
0.3 ~12.45 10 x 12 x 1 EFF 63% INT 63%


DELETE RENAME Records (PRs) # wide-grip chins
VOLUME REPS SETS BEST EFF BEST INT
1715 21 4 101.3 96.5
0.4 ~89.75 BW x 6 x 1 EFF 89% INT 83%
0.4 ~92.55 BW + 2.5 x 6 x 1 EFF 91% INT 85%
0.3 ~90.95 BW + 5 x 4 x 1 EFF 90% INT 88%
0.3 ~87.6 BW x 5 x 1 EFF 86% INT 83%


DELETE RENAME Records (PRs) # close neutral-grip pull downs (off the bench)
VOLUME REPS SETS BEST EFF BEST INT
1356 25 4 --- ---
~69.6 PR 59 x 8 x 1 EFF --- INT ---
~58.35 52 x 6 x 1 EFF --- INT ---
~58.35 52 x 6 x 1 EFF --- INT ---
~56.95 52 x 5 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # close-grip bench press
VOLUME REPS SETS BEST EFF BEST INT
2875 61 7 85.6 80
0.1 ~23.6 20 x 8 x 1 EFF 28% INT 25%
0.1 ~35.4 30 x 8 x 1 EFF 41% INT 38%
0.2 ~47.2 40 x 8 x 1 EFF 55% INT 50%
0.2 ~58.95 50 x 8 x 1 EFF 69% INT 63%
0.3 ~70.75 60 x 8 x 1 EFF 83% INT 75%
0.7 ~82.55 70 x 8 x 1 EFF 96% INT 88%
0.4 ~68.4 55 x 13 x 1 EFF 80% INT 69%


DELETE RENAME Records (PRs) # bent-over w-bar cable triceps extension
VOLUME REPS SETS BEST EFF BEST INT
1861.9 43 3 53.85 43.3
2+ ~53.85 PR 43.3 x 25 x 1 EFF 100% INT 100%
2+ ~52.4 43.3 x 9 x 1 EFF 97% INT 100%
2+ ~52.4 43.3 x 9 x 1 EFF 97% INT 100%


DELETE RENAME Records (PRs) # machine preacher curl
VOLUME REPS SETS BEST EFF BEST INT
1080 40 3 34.8 28
2+ ~33.55 PR 27 x 22 x 1 EFF 96% INT 96%
2+ ~33.55 27 x 10 x 1 EFF 96% INT 96%
2 ~31.85 27 x 8 x 1 EFF 91% INT 96%
Posts on April 30th