wait...
keithhub
Age --- , BW 172.2
Join Date: 2016-09-13.
Insert Post:
Your are on Thursday 08, Nov 2018
-- Bodyweight: 163.6
Before starting, right side of chest hurts (back from nipple)... gas?

VOLUME REPS SETS BEST EFF BEST INT
2454 15 1 --- ---
~203.4 PR BW x 15 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Decline Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
5750 50 5 --- ---
~142.95 PR 115 x 10 x 5 EFF --- INT ---
↑ last @7


DELETE RENAME Records (PRs) # Seated Cable Row (Hoist)
VOLUME REPS SETS BEST EFF BEST INT
5405 47 5 --- ---
~135.65 115 x 8 x 1 EFF --- INT ---
~139.2 115 x 9 x 1 EFF --- INT ---
~142.95 PR 115 x 10 x 1 EFF --- INT ---
~142.95 PR 115 x 10 x 1 EFF --- INT ---
~142.95 PR 115 x 10 x 1 EFF --- INT ---
↑ last @8


DELETE RENAME Records (PRs) # Incline Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
4560 48 5 --- ---
~118.1 PR 95 x 10 x 1 EFF --- INT ---
~118.1 PR 95 x 10 x 1 EFF --- INT ---
~118.1 PR 95 x 10 x 1 EFF --- INT ---
~118.1 PR 95 x 10 x 1 EFF --- INT ---
~112.05 95 x 8 x 1 EFF --- INT ---
↑ last @9


DELETE RENAME Records (PRs) # Barbell Upright Row
VOLUME REPS SETS BEST EFF BEST INT
3000 50 5 --- ---
~74.6 PR 60 x 10 x 5 EFF --- INT ---
↑ last @8


DELETE RENAME Records (PRs) # Ground Base Jammer
VOLUME REPS SETS BEST EFF BEST INT
2700 30 5 --- ---
~101 PR 90 x 6 x 5 EFF --- INT ---
↑ last @8


DELETE RENAME Records (PRs) # Lat Pulldown (Hoist)
VOLUME REPS SETS BEST EFF BEST INT
2500 25 3 --- ---
~124.3 PR 100 x 10 x 1 EFF --- INT ---
~115 100 x 7 x 1 EFF --- INT ---
~117.95 100 x 8 x 1 EFF --- INT ---
↑ last @9


Supersets of press and curls (only three sets because of time).

DELETE RENAME Records (PRs) # Arnold Dumbbell Press
VOLUME REPS SETS BEST EFF BEST INT
960 32 3 37.3 30
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%
2+ ~37.3 PR 30 x 12 x 1 EFF 100% INT 100%
↑ last @9


DELETE RENAME Records (PRs) # Eccentric Dumbbell Wrist Curl
VOLUME REPS SETS BEST EFF BEST INT
350 70 3 --- ---
~6.2 5 x 20 x 2 EFF --- INT ---
~6.2 PR 5 x 30 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Eccentric Reverse Dumbbell Wrist Curl
VOLUME REPS SETS BEST EFF BEST INT
350 70 3 --- ---
~6.2 PR 5 x 30 x 1 EFF --- INT ---
~6.2 5 x 20 x 2 EFF --- INT ---
Posts on November 08th