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mrctrsclr
Age 30 , BW 208
Join Date: 2015-07-13.
Following: 7.
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Your are on Tuesday 04, Aug 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 190
Warmup/Stretching:
1 min child's pose
1 min cobra pose
1 min/leg split lunge
30sec per leg couch stretch
5 min squat
2 min ankle stretch

VOLUME REPS SETS BEST EFF BEST INT
4700 34 5 186 160
0.1 ~110.3 95 x 6 x 1 EFF 59% INT 59%
0.3 ~147.25 135 x 4 x 1 EFF 79% INT 84%
↑ warmup
2+ ~191.6 PR 165 x 6 x 1 EFF PR% INT PR%
↑ smooth
1.3 ~186.2 PR 150 x 8 x 1 EFF 100% INT 94%
0.8 ~186.65 PR 140 x 10 x 1 EFF 100% INT 87%
↑ all sets good. up 5#


VOLUME REPS SETS BEST EFF BEST INT
3060 40 5 121.95 105
0.2 ~60 45 x 10 x 1 EFF 49% INT 43%
0.2 ~81.3 70 x 6 x 1 EFF 67% INT 67%
↑ warmup
2+ ~121.95 105 x 6 x 1 EFF 100% INT 100%
↑ last rep not as smooth, up 2.5# but grip closer to ground
0.8 ~117.95 95 x 8 x 1 EFF 97% INT 90%
↑ gripped a little lower (closer to ground). very smooth, go up 5#
0.4 ~106.65 80 x 10 x 1 EFF 87% INT 76%
↑ same grip as above. moved easy


VOLUME REPS SETS BEST EFF BEST INT
5950 34 5 260.7 220
0.1 ~110.3 95 x 6 x 1 EFF 42% INT 43%
0.1 ~147.25 135 x 4 x 1 EFF 56% INT 61%
↑ warmup
2+ ~261.3 PR 225 x 6 x 1 EFF 100% INT PR%
↑ moved easy
1.1 ~254.5 205 x 8 x 1 EFF 98% INT 93%
↑ easy, but try taking time on reps
0.6 ~246.65 PR 185 x 10 x 1 EFF 95% INT 84%
↑ same as 8 set, slow down for full control


VOLUME REPS SETS BEST EFF BEST INT
7290 46 4 229.65 185
0.5 ~180 135 x 14 x 1 EFF 78% INT 73%
↑ warmup
2+ ~253.35 PR 190 x 10 x 1 EFF PR% INT PR%
1.3 ~226.65 170 x 10 x 1 EFF 99% INT 92%
0.6 ~200 150 x 12 x 1 EFF 87% INT 81%
↑ all sets easy


DELETE RENAME Records (PRs) # Tricep Extensions
VOLUME REPS SETS BEST EFF BEST INT
1500 36 3 --- ---
~46.65 35 x 12 x 1 EFF --- INT ---
~60 PR 45 x 12 x 2 EFF --- INT ---
↑ go up 5#


VOLUME REPS SETS BEST EFF BEST INT
4560 24 3 234.1 188.6
2+ ~235.85 PR BW x 8 x 3 EFF PR% INT PR%
Posts on August 04th