wait...
ritzvin
Age 40 , BW 116
Join Date: 2017-05-17.
Insert Post:
Your are on Saturday 09, Sep 2017
-- Bodyweight: 114
Sa 9/9/2017 @0920 (54m)

STR-A

SQ 100 (attempt 2) - â
ROWS 72.5 - had to split last 3 sets, form starting to suffer - repeat weight
BP 62.5 - â
TPD - test replacements

VOLUME REPS SETS BEST EFF BEST INT
2930 34 6 112.2 100
0.1 ~50.5 45 x 6 x 1 EFF 45% INT 45%
0.1 ~69.55 65 x 4 x 1 EFF 62% INT 65%
↑ warmup
2+ ~112.2 100 x 6 x 4 EFF 100% INT 100%
↑ Good.


VOLUME REPS SETS BEST EFF BEST INT
1935 27 5 78.55 70
0.4 ~67.95 65 x 3 x 1 EFF 87% INT 93%
↑ warmup
2+ ~81.35 PR 72.5 x 6 x 1 EFF PR% INT PR%
2+ ~81.35 PR 72.5 x 6 x 3 EFF PR% INT PR%
↑ 4+2 reps for the last 3 sets. form starting to deteriorate.. repeat weight next session.


DELETE RENAME Records (PRs) # BB-BP (Bench Press - Barbell) #bp
VOLUME REPS SETS BEST EFF BEST INT
1500 24 4 75.75 67.5
2+ ~70.1 62.5 x 6 x 4 EFF 93% INT 93%
↑ Good.


Testing TPD replacements...
VOLUME REPS SETS BEST EFF BEST INT
360 12 1 --- ---
~37.3 PR 30 x 12 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Lying BB Extension
VOLUME REPS SETS BEST EFF BEST INT
400 20 1 --- ---
~24.85 PR 20 x 20 x 1 EFF --- INT ---
↑ (EZ-Curl bar)


DELETE RENAME Records (PRs) # Lying DB Extension (each)
VOLUME REPS SETS BEST EFF BEST INT
150 12 1 --- ---
~15.55 PR 12.5 x 12 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
150 12 1 --- ---
~15.55 PR 12.5 x 12 x 1 EFF --- INT ---


ABS
45s plank
12 leg raises
12 knee raises
12 sit-ups
12 sit-ups (twist)
12 leg raises

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


VOLUME REPS SETS BEST EFF BEST INT
0 36 3 --- ---
~0 PR 0 x 12 x 2 EFF --- INT ---
↑ full leg
~0 PR 0 x 12 x 1 EFF --- INT ---
↑ knee


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:
SQ 102.5
ROWS 72.5(2)
BP 65
Triceps:
Try machine or bar TPD
Posts on September 09th