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mrctrsclr
Age 30 , BW 206.8
Join Date: 2015-07-13.
Following: 7.
Insert Post:
Your are on Saturday 08, Aug 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 190.8
Warmup/Stretching:
1 min cobra pose
1 min/leg split lunge
30sec per leg couch stretch
5 min squat
2 min per ankle stretch

VOLUME REPS SETS BEST EFF BEST INT
4820 34 5 191.6 165
0.1 ~110.3 95 x 6 x 1 EFF 58% INT 58%
0.2 ~147.25 135 x 4 x 1 EFF 77% INT 82%
↑ warmup, tempo 33X0
2+ ~197.4 PR 170 x 6 x 1 EFF PR% INT PR%
1.3 ~192.4 PR 155 x 8 x 1 EFF 100% INT 94%
0.8 ~193.35 PR 145 x 10 x 1 EFF PR% INT 88%
↑ all sets smooth


VOLUME REPS SETS BEST EFF BEST INT
3165 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+ ~124.85 PR 107.5 x 6 x 1 EFF PR% INT PR%
1.6 ~124.15 PR 100 x 8 x 1 EFF PR% INT 95%
0.5 ~113.35 PR 85 x 10 x 1 EFF 93% INT 81%
↑ all sets smooth


VOLUME REPS SETS BEST EFF BEST INT
6070 34 5 261.3 225
0.1 ~110.3 95 x 6 x 1 EFF 42% INT 42%
0.1 ~147.25 135 x 4 x 1 EFF 56% INT 60%
↑ warmup, tempo 33X0
2+ ~267.1 PR 230 x 6 x 1 EFF PR% INT PR%
1.1 ~260.7 210 x 8 x 1 EFF 100% INT 93%
0.6 ~253.35 PR 190 x 10 x 1 EFF 97% INT 84%
↑ all smooth. work on breathing and tempo though


VOLUME REPS SETS BEST EFF BEST INT
8000 44 4 253.35 190
0.5 ~180 135 x 14 x 1 EFF 71% INT 71%
↑ warmup
2+ ~266.9 PR 215 x 8 x 1 EFF PR% INT PR%
2+ ~273.35 PR 205 x 10 x 1 EFF PR% INT PR%
2+ ~260 PR 195 x 12 x 1 EFF PR% INT PR%
↑ all felt good. good weight ranges, stick here


VOLUME REPS SETS BEST EFF BEST INT
3550 90 7 --- ---
~46.65 35 x 10 x 1 EFF --- INT ---
~60 PR 45 x 12 x 5 EFF --- INT ---
~33.35 PR 25 x 20 x 1 EFF --- INT ---
↑ do the 12x4 sets, with a "burnout" set after


DELETE RENAME Records (PRs) # Tricep Extensions
VOLUME REPS SETS BEST EFF BEST INT
2160 48 4 --- ---
~60 45 x 12 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
4579.2 24 3 235.85 190
2+ ~236.85 PR BW x 8 x 3 EFF 100% INT 100%
Posts on August 08th