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ritzvin
Age 39 , BW 116
Join Date: 2017-05-17.
Insert Post:
Your are on Monday 30, Oct 2017
-- Bodyweight: 114
M 10/30/2017 AM (54min)

SQ/Horiz.

1. squat / bench press/ abs

VOLUME REPS SETS BEST EFF BEST INT
2430 38 5 117.8 105
~0 0 x 8 x 1 EFF --- INT ---
0.1 ~53.1 45 x 8 x 1 EFF 45% INT 43%
0.3 ~88.45 75 x 8 x 1 EFF 75% INT 71%
↑ warm-up
2+ ~123.85 PR 105 x 8 x 1 EFF PR% INT 100%
2+ ~117.8 105 x 6 x 1 EFF 100% INT 100%
↑ meh.


DELETE RENAME Records (PRs) # BB-BP (Bench Press - Barbell) #bp
VOLUME REPS SETS BEST EFF BEST INT
1820 28 4 75.75 67.5
2 ~76.65 PR 65 x 8 x 1 EFF PR% INT 96%
2 ~76.65 PR 65 x 8 x 1 EFF PR% INT 96%
↑ hard
1.5 ~72.95 65 x 6 x 1 EFF 96% INT 96%
↑ fail
1.5 ~72.95 65 x 6 x 1 EFF 96% INT 96%
↑ fail


VOLUME REPS SETS BEST EFF BEST INT
0 22 2 0 0
~0 0 x 10 x 1 EFF --- INT ---
↑ decline bench
~0 0 x 12 x 1 EFF --- INT ---
↑ mat


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



[2]. Glute-Hamstring/Rows

DELETE RENAME Records (PRs) # Cable 1-Leg Kickback
VOLUME REPS SETS BEST EFF BEST INT
200 16 2 --- ---
~14.75 PR 12.5 x 8 x 1 EFF --- INT ---
~14.75 PR 12.5 x 8 x 1 EFF --- INT ---
↑ (each leg) very awkward.


DELETE RENAME Records (PRs) # BE (BackExtension)
VOLUME REPS SETS BEST EFF BEST INT
220 22 2 28.05 25
0.2 ~12.45 10 x 10 x 1 EFF 44% INT 40%
0.2 ~12.45 10 x 12 x 1 EFF 44% INT 40%
↑ (weight plate behind head/neck).


VOLUME REPS SETS BEST EFF BEST INT
1820 26 4 82.15 75
0.9 ~78.55 70 x 6 x 1 EFF 96% INT 93%
0.9 ~78.55 70 x 6 x 1 EFF 96% INT 93%
0.9 ~78.55 70 x 6 x 1 EFF 96% INT 93%
1.1 ~82.55 PR 70 x 8 x 1 EFF PR% INT 93%
↑ hard. able to get 2 extra reps on last set. used fixed BB.


VOLUME REPS SETS BEST EFF BEST INT
560 8 1 125.95 115
0.2 ~82.55 70 x 8 x 1 EFF 66% INT 61%
↑ (fixed BB)


[3]. Accessory

DELETE RENAME Records (PRs) # Machine Triceps Press
VOLUME REPS SETS BEST EFF BEST INT
2040 24 2 62.15 50
2+ ~105.7 PR 85 x 12 x 1 EFF PR% INT PR%
2+ ~105.7 PR 85 x 12 x 1 EFF PR% INT PR%
↑ (10+2)


VOLUME REPS SETS BEST EFF BEST INT
1680 12 1 174.05 140
2+ ~174.05 140 x 12 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1680 12 1 182.8 155
1.2 ~174.05 140 x 12 x 1 EFF 95% INT 90%


DELETE RENAME Records (PRs) # Grip-Hold (DB)(Total Wt)
VOLUME REPS SETS BEST EFF BEST INT
4640 58 1 --- ---
~99.45 PR 80 x 58 x 1 EFF --- INT ---
↑ 2x40, 58sec


Next BB-session:
BP try again at 65x8
Rows 70x8
Posts on October 30th