wait...
? hardgainer
Age 48 , BW 79
Join Date: 2014-11-28.
Insert Post:
Your are on Monday 21, Oct 2019
-- Bodyweight: 79
VOLUME REPS SETS BEST EFF BEST INT
2070 61 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 ~47.2 40 x 8 x 1 EFF 80% INT 70%
0.4 ~53.1 45 x 8 x 1 EFF 90% INT 78%
0.2 ~52.25 50 x 3 x 1 EFF 89% INT 87%
0.3 ~49.75 40 x 10 x 1 EFF 85% INT 70%


DELETE RENAME Records (PRs) # standing db side lateral raise
VOLUME REPS SETS BEST EFF BEST INT
560 56 3 14.9 12
2+ ~12.45 10 x 20 x 2 EFF 83% INT 83%
0.9 ~12.45 10 x 16 x 1 EFF 83% INT 83%


DELETE RENAME Records (PRs) # wide-grip chins
VOLUME REPS SETS BEST EFF BEST INT
2025 25 6 101.3 96.5
0.3 ~86.5 BW x 5 x 1 EFF 85% INT 82%
0.3 ~87.2 BW + 2.5 x 4 x 1 EFF 86% INT 84%
0.2 ~87.8 BW + 5 x 3 x 1 EFF 87% INT 87%
0.2 ~88.4 BW + 7.5 x 2 x 1 EFF 87% INT 90%
0.1 BW + 10 x 1 x 1 EFF 88% INT 92%
0.6 ~98.2 BW x 10 x 1 EFF 97% INT 82%


DELETE RENAME Records (PRs) # front plate raises
VOLUME REPS SETS BEST EFF BEST INT
630 42 2 18.65 15
2+ ~18.65 15 x 22 x 1 EFF 100% INT 100%
2+ ~18.65 15 x 20 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # close-grip bench press
VOLUME REPS SETS BEST EFF BEST INT
2995 67 7 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%
0.3 ~74.9 70 x 4 x 1 EFF 88% INT 88%
↑ (all sets dead-stop)
0.4 ~68.4 55 x 13 x 1 EFF 80% INT 69%
↑ (cont. reps)


DELETE RENAME Records (PRs) # machine preacher curl
VOLUME REPS SETS BEST EFF BEST INT
1332 37 3 47.15 41
1.3 ~44.75 36 x 15 x 1 EFF 95% INT 88%
1.1 ~44.75 36 x 13 x 1 EFF 95% INT 88%
0.8 ~43.6 36 x 9 x 1 EFF 92% INT 88%
Posts on October 21st