wait...
? hardgainer
Age 47 , BW 77
Join Date: 2014-11-28.
Insert Post:
Your are on Saturday 26, Jan 2019
-- Bodyweight: 80
VOLUME REPS SETS BEST EFF BEST INT
1500 45 9 58.8 57.5
0.2 ~23.6 20 x 8 x 2 EFF 40% INT 35%
0.1 ~32.85 30 x 5 x 1 EFF 56% INT 52%
0.1 ~37.45 35 x 4 x 1 EFF 64% INT 61%
0.1 ~41.8 40 x 3 x 1 EFF 71% INT 70%
0.1 ~46 45 x 2 x 1 EFF 78% INT 78%
0.1 50 x 1 x 1 EFF 85% INT 87%
0.5 ~55.95 PR 45 x 11 x 1 EFF 95% INT 78%
0.1 ~47.05 45 x 3 x 1 EFF 80% INT 78%


DELETE RENAME Records (PRs) # front plate raises
VOLUME REPS SETS BEST EFF BEST INT
510 34 2 18.65 15
2+ ~18.65 15 x 17 x 2 EFF 100% INT 100%


DELETE RENAME Records (PRs) # neutral-grip chins
VOLUME REPS SETS BEST EFF BEST INT
2235 26 7 106.75 100.5
0.3 ~87.6 BW x 5 x 1 EFF 82% INT 80%
0.3 ~90.95 BW + 5 x 4 x 1 EFF 85% INT 85%
0.3 ~94.1 BW + 10 x 3 x 1 EFF 88% INT 90%
0.4 ~97.1 BW + 15 x 2 x 1 EFF 91% INT 95%
1 BW + 20 x 1 x 1 EFF 94% INT 100%
0.5 ~100.25 BW + 5 x 8 x 1 EFF 94% INT 85%
0.2 ~88.85 BW + 5 x 3 x 1 EFF 83% INT 85%


VOLUME REPS SETS BEST EFF BEST INT
660 22 2 34.8 28
2+ ~37.3 PR 30 x 12 x 1 EFF PR% INT PR%
2+ ~37.3 30 x 10 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
3875 45 5 129.3 112
0.3 ~99.45 BW x 10 x 1 EFF 77% INT 71%
0.4 ~105.7 BW + 5 x 10 x 1 EFF 82% INT 76%
0.5 ~111.9 BW + 10 x 10 x 1 EFF 87% INT 80%
0.3 ~104.05 BW + 15 x 5 x 1 EFF 80% INT 85%
0.4 ~105.7 BW + 5 x 10 x 1 EFF 82% INT 76%
↑ (all sets with yellow band)


DELETE RENAME Records (PRs) # machine preacher curl
VOLUME REPS SETS BEST EFF BEST INT
828 23 2 41.4 36
2+ ~44.75 36 x 15 x 1 EFF PR% INT 100%
2+ ~42.45 36 x 8 x 1 EFF PR% INT 100%
Posts on January 26th