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juliettecf
Age 20 , BW 77.5
Join Date: 2017-11-05.
Following: 11.
Insert Post:
Your are on Saturday 02, Dec 2017
-- Bodyweight: 78.7
DELETE RENAME Records (PRs) # single arm lat pulldown
VOLUME REPS SETS BEST EFF BEST INT
264 24 3 22.4 19
0.6 ~12.95 11 x 8 x 3 EFF 58% INT 58%


VOLUME REPS SETS BEST EFF BEST INT
1888.8 24 3 93.4 79.2
2+ ~92.85 BW x 8 x 3 EFF 99% INT 99%


VOLUME REPS SETS BEST EFF BEST INT
910 28 7 48.4 42.5
0.2 ~21.9 20 x 5 x 2 EFF 45% INT 47%
0.1 ~32.1 30 x 4 x 1 EFF 66% INT 71%
0.3 ~40.1 37.5 x 4 x 1 EFF 83% INT 88%
2+ ~45.45 PR 42.5 x 4 x 1 EFF 94% INT 100%
↑ @8.5
2+ ~47.05 PR 45 x 3 x 1 EFF 97% INT PR%
↑ missed last rep @9.5
2+ ~47.05 PR 45 x 3 x 1 EFF 97% INT PR%
↑ amrap

^ smaller bench than normally(other gym), couldn't fully retract my shoulders, therefore too heavy
^ bar came too low on my chest
^ squeeze bar and bring chest to bar

VOLUME REPS SETS BEST EFF BEST INT
480 32 4 16.5 14
0.6 ~14.15 12 x 8 x 1 EFF 86% INT 86%
↑ warmup
2+ ~18.85 PR 16 x 8 x 3 EFF PR% INT PR%
↑ @8

^ per arm

DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
270 30 3 9.95 8
2+ ~11.2 PR 9 x 10 x 3 EFF PR% INT PR%
↑ @7.5

^per arm

VOLUME REPS SETS BEST EFF BEST INT
1690 28 5 90 90
0.2 ~43.8 40 x 5 x 2 EFF 49% INT 44%
0.2 ~67.3 60 x 6 x 1 EFF 75% INT 67%
0.9 ~86.95 PR 77.5 x 6 x 2 EFF 97% INT 86%
↑ @fs7.5, 7.5

^ It was a bit hard to bring my hips close to the bar. Hips felt a bit tight

DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1230 18 3 78.55 70
0.4 ~67.3 60 x 6 x 1 EFF 86% INT 86%
2+ ~81.35 PR 72.5 x 6 x 2 EFF PR% INT PR%
↑ @7


VOLUME REPS SETS BEST EFF BEST INT
1240 40 5 41.3 35
0.2 ~23.6 20 x 8 x 1 EFF 57% INT 57%
0.6 ~35.4 30 x 8 x 1 EFF 86% INT 86%
2+ ~41.3 35 x 8 x 3 EFF 100% INT 100%
↑ @8 underhand grip


VOLUME REPS SETS BEST EFF BEST INT
1192 32 4 47.2 40
0.4 ~37.75 32 x 8 x 1 EFF 80% INT 80%
↑ wide
2+ ~46 39 x 8 x 3 EFF 98% INT 98%
↑ wide -> medium -> close
Posts on December 02nd