wait...
? ritzvin
Age 38 , BW 115
Join Date: 2017-05-17.
Insert Post:
Your are on Thursday 14, Sep 2017
-- Bodyweight: 115.5
Thursday 9/14/2017 ~1400 (56min)
STR-A

SQ 102.5 - â
Rows 72.5(2) - â
BP 65 - â
Triceps - try alternate exercises

VOLUME REPS SETS BEST EFF BEST INT
3400 40 7 112.2 100
0.1 ~53.1 45 x 8 x 1 EFF 47% INT 45%
0.1 ~71.2 65 x 5 x 1 EFF 63% INT 65%
0.2 ~88.85 85 x 3 x 1 EFF 79% INT 85%
↑ warmup
2+ ~115 PR 102.5 x 6 x 4 EFF PR% INT PR%
↑ good. last one was very hard. **really hate the cup placement and safety bar height at the gym**


VOLUME REPS SETS BEST EFF BEST INT
1740 24 4 81.35 72.5
2+ ~81.35 72.5 x 6 x 1 EFF 100% INT 100%
↑ 4+2
2+ ~81.35 72.5 x 6 x 1 EFF 100% INT 100%
↑ 3+3
2+ ~81.35 72.5 x 6 x 1 EFF 100% INT 100%
↑ 4+1+1
2+ ~81.35 72.5 x 6 x 1 EFF 100% INT 100%
↑ OK. - OK. barely got the last 1.


DELETE RENAME Records (PRs) # Bench Press (Barbell)
VOLUME REPS SETS BEST EFF BEST INT
1740 28 5 75.75 67.5
0.1 ~48.15 45 x 4 x 1 EFF 64% INT 67%
↑ warmup
2+ ~72.95 65 x 6 x 4 EFF 96% INT 96%
↑ last one was very hard. OK.


Abs..
VOLUME REPS SETS BEST EFF BEST INT
0 12 1 --- ---
~0 0 x 12 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

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


Triceps..
DELETE RENAME Records (PRs) # TPD (Tricep Pushdowns)
VOLUME REPS SETS BEST EFF BEST INT
288 12 1 32.65 26.25
1.3 ~29.85 PR 24 x 12 x 1 EFF 91% INT 91%
↑ V-Bar (not rope)

VOLUME REPS SETS BEST EFF BEST INT
150 10 1 --- ---
~18.65 PR 15 x 10 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Machine Triceps Press
VOLUME REPS SETS BEST EFF BEST INT
1530 42 4 --- ---
~31.1 25 x 10 x 1 EFF --- INT ---
↑ too easy
~37.3 30 x 10 x 1 EFF --- INT ---
↑ still easy
~49.75 PR 40 x 12 x 1 EFF --- INT ---
↑ a bit better
~62.15 PR 50 x 10 x 1 EFF --- INT ---


NEXT:
SQ 105
ROWS 75
BP 67.5 (again)
Try Cable rows as alternative to save time
Triceps - Triceps press 15-17.5 then machine triceps press 50+
Posts on September 14th