wait...
? hardgainer
Age 48 , BW 79
Join Date: 2014-11-28.
Insert Post:
Your are on Friday 08, Nov 2019
-- Bodyweight: 78.5
VOLUME REPS SETS BEST EFF BEST INT
2000 60 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%
50 x 0 x 1 EFF --- INT ---
↑ (too heavy!)
0.4 ~49.75 40 x 12 x 1 EFF 85% INT 70%


DELETE RENAME Records (PRs) # standing db side lateral raise
VOLUME REPS SETS BEST EFF BEST INT
620 62 3 14.9 12
2+ ~12.45 10 x 20 x 2 EFF 83% INT 83%
1.3 ~12.45 10 x 22 x 1 EFF 83% INT 83%


DELETE RENAME Records (PRs) # wide-grip chins
VOLUME REPS SETS BEST EFF BEST INT
2091 26 6 101.3 96.5
0.3 ~86 BW x 5 x 1 EFF 85% INT 81%
0.3 ~86.65 BW + 2.5 x 4 x 1 EFF 86% INT 84%
0.2 ~87.3 BW + 5 x 3 x 1 EFF 86% INT 87%
0.2 ~87.9 BW + 7.5 x 2 x 1 EFF 87% INT 89%
0.1 BW + 10 x 1 x 1 EFF 87% INT 92%
0.6 ~97.6 BW x 11 x 1 EFF 96% INT 81%
↑ (hard)


DELETE RENAME Records (PRs) # front plate raises
VOLUME REPS SETS BEST EFF BEST INT
690 46 2 18.65 15
2+ ~18.65 15 x 25 x 1 EFF 100% INT 100%
2+ ~18.65 15 x 21 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # close-grip bench press
VOLUME REPS SETS BEST EFF BEST INT
2995 66 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%
0.5 ~78.55 70 x 6 x 1 EFF 92% INT 88%
↑ (all sets dead-stop)
0.4 ~71.5 57.5 x 10 x 1 EFF 84% INT 72%
↑ (cont. reps)


DELETE RENAME Records (PRs) # machine preacher curl
VOLUME REPS SETS BEST EFF BEST INT
1440 40 3 47.15 41
2+ ~44.75 36 x 15 x 2 EFF 95% INT 88%
0.8 ~44.75 36 x 10 x 1 EFF 95% INT 88%
Posts on November 08th