wait...
mrctrsclr
Age 30 , BW 208
Join Date: 2015-07-13.
Following: 7.
Insert Post:
Your are on Thursday 13, Aug 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 192.6
felt low on energy, barely had lunch as it was my last day at work.

Warmup/Stretching:
1 min cobra pose
1 min/leg split lunge
1 min per leg couch stretch
5 min squat
2 min ankle stretch

VOLUME REPS SETS BEST EFF BEST INT
4940 34 5 197.4 170
0.1 ~110.3 95 x 6 x 1 EFF 56% INT 56%
0.2 ~147.25 135 x 4 x 1 EFF 75% INT 79%
↑ warmup, 33x0
2+ ~203.25 PR 175 x 6 x 1 EFF PR% INT PR%
1.3 ~198.6 PR 160 x 8 x 1 EFF PR% INT 94%
0.8 ~200 PR 150 x 10 x 1 EFF PR% INT 88%
↑ all smooth, up 2.5


VOLUME REPS SETS BEST EFF BEST INT
3230 40 5 124.85 107.5
0.2 ~60 45 x 10 x 1 EFF 48% INT 42%
0.2 ~81.3 70 x 6 x 1 EFF 65% INT 65%
↑ warmup
2+ ~127.75 PR 110 x 6 x 1 EFF PR% INT PR%
↑ up 2.5
1.1 ~124.15 100 x 8 x 1 EFF 99% INT 93%
↑ up 2.5
0.6 ~120 PR 90 x 10 x 1 EFF 96% INT 84%
↑ up 5


VOLUME REPS SETS BEST EFF BEST INT
6190 34 5 267.1 230
0.1 ~110.3 95 x 6 x 1 EFF 41% INT 41%
0.1 ~147.25 135 x 4 x 1 EFF 55% INT 59%
↑ warmup, 33x0
2+ ~272.9 PR 235 x 6 x 1 EFF PR% INT PR%
↑ hard, but might be because HANGRY. redo
1.1 ~266.9 PR 215 x 8 x 1 EFF 100% INT 93%
↑ same
0.7 ~260 PR 195 x 10 x 1 EFF 97% INT 85%
↑ same....redo entire 6/8/10 to be safe


VOLUME REPS SETS BEST EFF BEST INT
9090 46 5 273.35 215
0.4 ~180 135 x 14 x 1 EFF 66% INT 63%
↑ warmup
2+ ~279.3 PR 225 x 8 x 4 EFF PR% INT PR%
↑ easy


VOLUME REPS SETS BEST EFF BEST INT
3830 88 6 46.65 35
2+ ~63.35 47.5 x 12 x 4 EFF PR% INT PR%
↑ up 2.5
2+ ~63.35 PR 47.5 x 20 x 1 EFF PR% INT PR%
↑ felt the burrrrrrn
1.4 ~40 30 x 20 x 1 EFF 86% INT 86%
↑ up 2.5


DELETE RENAME Records (PRs) # Tricep Extensions
VOLUME REPS SETS BEST EFF BEST INT
2280 48 4 --- ---
~63.35 PR 47.5 x 12 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
4622.4 24 3 236.85 190.8
2+ ~239.1 PR BW x 8 x 3 EFF PR% INT PR%
Posts on August 13th