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ritzvin
Age 39 , BW 116
Join Date: 2017-05-17.
Insert Post:
Your are on Friday 07, Jul 2017
-- Bodyweight: 116
Friday, 7/7/2017, 730pm
STR-A

4 sets of 6:
SQ 90 - success (hard, but successful)
ROW 60 - Success
BP 65 - success (barely got last rep)
TPD 24 - very hard..at least partly due to attachment

Warm-up: Elliptical 5min

VOLUME REPS SETS BEST EFF BEST INT
2580 32 6 109.1 92.5
0.1 ~49.3 45 x 5 x 1 EFF 45% INT 49%
0.1 ~67.95 65 x 3 x 1 EFF 62% INT 70%
↑ warmup
2+ ~101 90 x 6 x 4 EFF 93% INT 97%
↑ SUCCESS. very hard.


VOLUME REPS SETS BEST EFF BEST INT
900 10 1 105.7 85
2+ ~111.9 PR 90 x 10 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1575 27 5 70.75 60
0.1 ~47.05 45 x 3 x 1 EFF 66% INT 75%
↑ warmup
2+ ~67.3 60 x 6 x 4 EFF 95% INT 100%
↑ success. was able to get 1 more rep on last set.


DELETE RENAME Records (PRs) # BB-BP (Bench Press - Barbell) #bp
VOLUME REPS SETS BEST EFF BEST INT
1560 24 4 73.7 65
2+ ~72.95 PR 65 x 6 x 4 EFF 99% INT 100%
↑ barely able to get last rep, but successful


DELETE RENAME Records (PRs) # TPD (Tricep Pushdowns)
VOLUME REPS SETS BEST EFF BEST INT
240 10 1 27.95 22.5
2+ ~29.85 PR 24 x 10 x 1 EFF PR% INT PR%
↑ very hard - partially due to attachment. but success.


VOLUME REPS SETS BEST EFF BEST INT
0 105 2 --- ---
~0 0 x 60 x 1 EFF --- INT ---
~0 0 x 45 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
0 24 2 0 0
~0 0 x 12 x 1 EFF --- INT ---
↑ straight
~0 0 x 12 x 1 EFF --- INT ---
↑ twist


NEXT A SESSION:
SQ,CR +2.5 â 92.5
Rows +2.5 â 62.5
BP +2.5â67.5
TPD +1-1.5 â ~25-25.5

CARDIO:
F: dancing
Sa: Long Run (9mi)
Su: short leisure ride/walk (Taste of Buffalo)
M: Group medium Run
Posts on July 07th