wait...
? hardrocksun
Age 32 , BW 260.4
Join Date: 2014-07-30.
Insert Post:
Your are on Wednesday 17, Jun 2015
-- Bodyweight: 253
ACC

DELETE RENAME Records (PRs) # Seated Calf Raises
VOLUME REPS SETS BEST EFF BEST INT
15170 213 5 --- ---
~31.1 25 x 20 x 1 EFF --- INT ---
~111.9 PR 90 x 33 x 1 EFF --- INT ---
~87.05 70 x 50 x 1 EFF --- INT ---
~87.05 PR 70 x 60 x 1 EFF --- INT ---
~99.45 PR 80 x 50 x 1 EFF --- INT ---



Tibia Raises
4 x 20

Planks
Front-3 x 2min; 1 x 1min
Side-3 x 1min; 1 x 30sec

DELETE RENAME Records (PRs) # Incline DB Flys w/Fat Grips
VOLUME REPS SETS BEST EFF BEST INT
1920 48 4 43.5 35
0.9 ~37.3 30 x 12 x 1 EFF 86% INT 86%
2+ ~49.75 40 x 12 x 1 EFF PR% INT PR%
2+ ~55.95 PR 45 x 12 x 1 EFF PR% INT PR%
2+ ~55.95 PR 45 x 12 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Lat Pull Down w/ladder bar
VOLUME REPS SETS BEST EFF BEST INT
9360 48 4 --- ---
~223.8 180 x 12 x 1 EFF --- INT ---
~248.65 PR 200 x 12 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # DB Bent Over Rows
VOLUME REPS SETS BEST EFF BEST INT
3840 36 3 161.6 130
0.5 ~124.3 100 x 12 x 1 EFF 77% INT 77%
0.8 ~136.75 110 x 12 x 1 EFF 85% INT 85%
0.8 ~136.75 110 x 12 x 1 EFF 85% INT 85%


VOLUME REPS SETS BEST EFF BEST INT
4680 48 4 142.95 115
0.5 ~105.7 85 x 12 x 1 EFF 74% INT 74%
0.7 ~118.1 95 x 12 x 1 EFF 83% INT 83%
1.3 ~130.55 PR 105 x 12 x 1 EFF 91% INT 91%
1.3 ~130.55 PR 105 x 12 x 1 EFF 91% INT 91%


DELETE RENAME Records (PRs) # DB Shrugs w/pause
VOLUME REPS SETS BEST EFF BEST INT
4800 60 5 --- ---
~74.6 60 x 12 x 1 EFF --- INT ---
~87.05 70 x 12 x 1 EFF --- INT ---
~99.45 80 x 12 x 1 EFF --- INT ---
~111.9 90 x 12 x 1 EFF --- INT ---
~124.3 PR 100 x 12 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Donkey Calf Raises on Platform
VOLUME REPS SETS BEST EFF BEST INT
21000.05 70 14 328.55 300
0.1 ~197.15 180 x 5 x 1 EFF 60% INT 60%
0.2 ~251.9 230 x 5 x 1 EFF 77% INT 77%
0.5 ~295.7 270 x 5 x 1 EFF 90% INT 90%
2+ ~350.5 PR 320 x 5 x 11 EFF PR% INT PR%


DELETE RENAME Records (PRs) # DB Rear Lateral Raises
VOLUME REPS SETS BEST EFF BEST INT
630 48 4 --- ---
~12.45 10 x 12 x 1 EFF --- INT ---
~15.55 12.5 x 12 x 1 EFF --- INT ---
~18.65 PR 15 x 12 x 1 EFF --- INT ---
~18.65 PR 15 x 12 x 1 EFF --- INT ---
Posts on June 17th