wait...
? hardgainer
Age 48 , BW 79
Join Date: 2014-11-28.
Insert Post:
Your are on Monday 20, Jan 2020
-- Bodyweight: 79
VOLUME REPS SETS BEST EFF BEST INT
1840 56 7 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%
0.3 ~47.2 40 x 8 x 1 EFF 80% INT 70%


DELETE RENAME Records (PRs) # standing db side lateral raise
VOLUME REPS SETS BEST EFF BEST INT
600 60 3 14.9 12
2+ ~12.45 10 x 20 x 3 EFF 83% INT 83%


DELETE RENAME Records (PRs) # wide-grip chins
VOLUME REPS SETS BEST EFF BEST INT
1867 23 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%
0.4 ~93.2 BW x 8 x 1 EFF 92% INT 82%
↑ (all sets straight legs)


DELETE RENAME Records (PRs) # front plate raises
VOLUME REPS SETS BEST EFF BEST INT
750 50 2 24.85 20
2 ~18.65 15 x 25 x 2 EFF 75% INT 75%


DELETE RENAME Records (PRs) # close-grip bench press
VOLUME REPS SETS BEST EFF BEST INT
3097.5 68 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%
0.4 ~76.65 70 x 5 x 1 EFF 90% INT 88%
↑ (all sets dead-stop)
0.5 ~71.5 57.5 x 13 x 1 EFF 84% INT 72%
↑ (cont.)


DELETE RENAME Records (PRs) # machine preacher curl
VOLUME REPS SETS BEST EFF BEST INT
1044 29 2 47.15 41
1.3 ~44.75 36 x 15 x 1 EFF 95% INT 88%
1.2 ~44.75 36 x 14 x 1 EFF 95% INT 88%
Posts on January 20th