wait...
szymol
Age --- , BW ---
Join Date: 2018-12-10.
Following: 2.
Insert Post:
Your are on Tuesday 25, Jun 2019
VOLUME REPS SETS BEST EFF BEST INT
0 24 2 --- ---
~0 BW x 12 x 2 EFF --- INT ---

DELETE RENAME Records (PRs) # single arm pull down
VOLUME REPS SETS BEST EFF BEST INT
330 20 2 20.5 16.5
2+ ~20.5 16.5 x 10 x 2 EFF 100% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
0 20 2 0 0
~0 BW x 10 x 2 EFF --- INT ---

+ glute activation before squats
DELETE RENAME Records (PRs) # paused lowbar squat
VOLUME REPS SETS BEST EFF BEST INT
1975 41 8 60.25 55
0.1 ~23.6 20 x 8 x 1 EFF 39% INT 36%
0.2 ~43.8 40 x 5 x 1 EFF 73% INT 73%
0.6 ~54.75 50 x 5 x 1 EFF 91% INT 91%
2+ ~57.5 55 x 3 x 1 EFF 95% INT 100%
2+ ~65.7 PR 60 x 5 x 4 EFF PR% INT PR%
↑ @6.5 but my leg-hip joints hurt bc of the pause

DELETE RENAME Records (PRs) # feet up bench press
VOLUME REPS SETS BEST EFF BEST INT
1465 40 7 50.8 47.5
0.1 ~23.6 20 x 8 x 1 EFF 46% INT 42%
0.1 ~32.85 30 x 5 x 1 EFF 65% INT 63%
0.3 ~43.8 40 x 5 x 1 EFF 86% INT 84%
2+ ~50.8 47.5 x 4 x 1 EFF 100% INT 100%
↑ @7.5
1.6 ~47.7 42.5 x 6 x 3 EFF 94% INT 89%

VOLUME REPS SETS BEST EFF BEST INT
62.5 25 5 2.8 2.5
2+ ~2.75 2.5 x 5 x 5 EFF 98% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
393.75 45 3 --- ---
~10.9 8.75 x 15 x 3 EFF --- INT ---

DELETE RENAME Records (PRs) # glute ham raise
VOLUME REPS SETS BEST EFF BEST INT
0 9 3 --- ---
~0 PR BW x 3 x 3 EFF --- INT ---
↑ very difficult xd

Posts on June 25th