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mrctrsclr
Age 30 , BW 212
Join Date: 2015-07-13.
Following: 7.
Insert Post:
Your are on Monday 17, Aug 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 195
Warmup/Stretching:
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
5060 34 5 203.25 175
0.1 ~110.3 95 x 6 x 1 EFF 54% INT 54%
0.2 ~147.25 135 x 4 x 1 EFF 72% INT 77%
↑ warmup, 33x0
2+ ~209.05 PR 180 x 6 x 1 EFF PR% INT PR%
1.3 ~204.85 PR 165 x 8 x 1 EFF PR% INT 94%
0.9 ~206.65 PR 155 x 10 x 1 EFF PR% INT 89%


VOLUME REPS SETS BEST EFF BEST INT
3490 42 5 127.75 110
0.2 ~60 45 x 10 x 1 EFF 47% INT 41%
0.2 ~86.9 70 x 8 x 1 EFF 68% INT 64%
↑ warmup
2+ ~133.55 PR 115 x 6 x 1 EFF PR% INT PR%
1.6 ~130.35 PR 105 x 8 x 1 EFF PR% INT 95%
0.7 ~126.65 PR 95 x 10 x 1 EFF 99% INT 86%


VOLUME REPS SETS BEST EFF BEST INT
6220 34 5 272.9 235
0.1 ~110.3 95 x 6 x 1 EFF 40% INT 40%
0.1 ~147.25 135 x 4 x 1 EFF 54% INT 57%
↑ warmup, 33x0
2+ ~278.7 PR 240 x 6 x 1 EFF PR% INT PR%
0.9 ~266.9 215 x 8 x 1 EFF 98% INT 91%
0.6 ~260 195 x 10 x 1 EFF 95% INT 83%


VOLUME REPS SETS BEST EFF BEST INT
9410 46 5 279.3 225
0.4 ~180 135 x 14 x 1 EFF 64% INT 60%
↑ warmup
2+ ~291.7 PR 235 x 8 x 4 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
3100 68 5 46.65 35
2+ ~66.65 PR 50 x 12 x 4 EFF PR% INT PR%
2+ ~46.65 35 x 20 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Tricep Extensions
VOLUME REPS SETS BEST EFF BEST INT
2400 48 4 --- ---
~66.65 PR 50 x 12 x 4 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
4680 24 3 239.1 192.6
2+ ~242.05 PR BW x 8 x 3 EFF PR% INT PR%
Posts on August 17th