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skench
Age --- , BW 78
Join Date: 2016-10-06.
Following: 5.
Insert Post:
Your are on Thursday 17, Nov 2016
-- Bodyweight: 78
Back, Shoulders & Calves

Calves
DELETE RENAME Records (PRs) # Seated calve raise
VOLUME REPS SETS BEST EFF BEST INT
1950 30 2 31.1 25
2+ ~80.8 65 x 15 x 1 EFF PR% INT PR%
2+ ~80.8 65 x 15 x 1 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
3000 30 2 186.5 150
0.5 ~124.3 100 x 15 x 1 EFF 67% INT 67%
0.5 ~124.3 100 x 15 x 1 EFF 67% INT 67%


Back
VOLUME REPS SETS BEST EFF BEST INT
1800 18 6 99.45 95
2+ ~104.55 PR 100 x 3 x 1 EFF PR% INT PR%
2+ ~104.55 PR 100 x 3 x 1 EFF PR% INT PR%
2+ ~104.55 PR 100 x 3 x 1 EFF PR% INT PR%
2+ ~104.55 PR 100 x 3 x 1 EFF PR% INT PR%
2+ ~104.55 PR 100 x 3 x 1 EFF PR% INT PR%
2+ ~104.55 PR 100 x 3 x 1 EFF PR% INT PR%

DELETE RENAME Records (PRs) # weighted chin up
VOLUME REPS SETS BEST EFF BEST INT
600 24 3 49.75 40
0.2 ~29.5 25 x 8 x 1 EFF 59% INT 63%
0.2 ~29.5 25 x 8 x 1 EFF 59% INT 63%
0.2 ~29.5 25 x 8 x 1 EFF 59% INT 63%

DELETE RENAME Records (PRs) # Seated row dropset
VOLUME REPS SETS BEST EFF BEST INT
3045 42 3 106.9 86
1.7 ~99.45 80 x 12 x 1 EFF 93% INT 93%
1 ~90.75 73 x 15 x 1 EFF 85% INT 85%
0.7 ~82.05 66 x 15 x 1 EFF 77% INT 77%

DELETE RENAME Records (PRs) # Close grip pulldown
VOLUME REPS SETS BEST EFF BEST INT
2385 45 3 82.05 66
0.5 ~55.95 45 x 15 x 1 EFF 68% INT 68%
0.9 ~68.4 55 x 15 x 1 EFF 83% INT 83%
1.4 ~73.35 59 x 15 x 1 EFF 89% INT 89%

DELETE RENAME Records (PRs) # Middle back shrug
VOLUME REPS SETS BEST EFF BEST INT
620 20 2 37.3 30
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%
2+ ~39.8 PR 32 x 10 x 1 EFF PR% INT PR%


Shoulders
VOLUME REPS SETS BEST EFF BEST INT
540 20 3 32.3 28
1.4 ~32.3 26 x 10 x 1 EFF 100% INT 93%
2+ ~31.4 PR 28 x 6 x 1 EFF 97% INT 100%
2+ ~29.95 28 x 4 x 1 EFF 93% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
420 30 2 --- ---
~17.4 14 x 15 x 1 EFF --- INT ---
~17.4 14 x 15 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Lateral Raise & Upright row superset 10x15
VOLUME REPS SETS BEST EFF BEST INT
2970 81 6 --- ---
~12.45 PR 10 x 15 x 1 EFF --- INT ---
~12.45 PR 10 x 15 x 1 EFF --- INT ---
~12.45 PR 10 x 15 x 1 EFF --- INT ---
~80.8 65 x 12 x 1 EFF --- INT ---
~87.05 70 x 12 x 1 EFF --- INT ---
~93.25 PR 75 x 12 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
1140 24 2 68.4 55
0.7 ~55.95 45 x 12 x 1 EFF 82% INT 82%
1.3 ~62.15 50 x 12 x 1 EFF 91% INT 91%
Posts on November 17th