wait...
? theShmeef
Age --- , BW 226.4
Join Date: 2018-07-11.
Insert Post:
Your are on Tuesday 17, Jul 2018
-- Bodyweight: 228
DELETE RENAME Records (PRs) # Wide grip lat pulldown
VOLUME REPS SETS BEST EFF BEST INT
3400 33 4 124.3 100
2+ ~129.75 PR 110 x 8 x 1 EFF PR% INT PR%
2+ ~138 PR 120 x 7 x 1 EFF PR% INT PR%
2+ ~129.75 PR 110 x 8 x 1 EFF PR% INT PR%
0.5 ~99.45 80 x 10 x 1 EFF 80% INT 80%
↑ drop set


DELETE RENAME Records (PRs) # standing pulldown
VOLUME REPS SETS BEST EFF BEST INT
2860 34 4 --- ---
~106.15 PR 90 x 8 x 1 EFF --- INT ---
~106.15 PR 90 x 8 x 1 EFF --- INT ---
~106.15 PR 90 x 8 x 1 EFF --- INT ---
~87.05 70 x 10 x 1 EFF --- INT ---
↑ drop set


DELETE RENAME Records (PRs) # ISO lat bench press
VOLUME REPS SETS BEST EFF BEST INT
1400 30 4 --- ---
~43.5 PR 35 x 10 x 1 EFF --- INT ---
↑ per arm
~76.65 PR 70 x 5 x 1 EFF --- INT ---
~43.5 PR 35 x 10 x 1 EFF --- INT ---
↑ per arm
~76.65 PR 70 x 5 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Straight arm pulldown
VOLUME REPS SETS BEST EFF BEST INT
2520 34 4 --- ---
~82.55 70 x 8 x 1 EFF --- INT ---
~94.35 80 x 8 x 1 EFF --- INT ---
~106.15 PR 90 x 8 x 1 EFF --- INT ---
~74.6 60 x 10 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1610 35 5 49.75 40
2+ ~58.95 PR 50 x 8 x 1 EFF PR% INT PR%
2+ ~58.95 PR 50 x 8 x 1 EFF PR% INT PR%
2+ ~73.2 PR 70 x 3 x 1 EFF PR% INT PR%
2+ ~56.1 50 x 6 x 1 EFF PR% INT PR%
0.4 ~37.3 30 x 10 x 1 EFF 75% INT 75%
↑ drop set


DELETE RENAME Records (PRs) # One arm dumbbell row
VOLUME REPS SETS BEST EFF BEST INT
1450 40 5 37.3 30
2+ ~46 40 x 7 x 1 EFF PR% INT PR%
2+ ~46 40 x 7 x 1 EFF PR% INT PR%
2+ ~47.2 PR 40 x 8 x 1 EFF PR% INT PR%
2+ ~47.2 PR 40 x 8 x 1 EFF PR% INT PR%
0.6 ~31.1 25 x 10 x 1 EFF 83% INT 83%
↑ drop set


DELETE RENAME Records (PRs) # incline dumbbell curl
VOLUME REPS SETS BEST EFF BEST INT
600 24 3 37.3 30
0.5 ~29.5 25 x 8 x 1 EFF 79% INT 83%
↑ per arm
0.5 ~29.5 25 x 8 x 1 EFF 79% INT 83%
↑ per
0.5 ~29.5 25 x 8 x 1 EFF 79% INT 83%
↑ per arm


DELETE RENAME Records (PRs) # Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
350 20 2 27.4 25
0.4 ~18.65 15 x 15 x 1 EFF 68% INT 60%
2+ ~27.4 25 x 5 x 1 EFF 100% INT 100%
↑ 5 sec hold at top


DELETE RENAME Records (PRs) # Cable seated shoulder press
VOLUME REPS SETS BEST EFF BEST INT
1000 26 3 58.95 50
0.2 ~24.85 20 x 10 x 1 EFF 42% INT 40%
↑ warmup
0.4 ~47.2 40 x 8 x 1 EFF 80% INT 80%
2+ ~70.75 PR 60 x 8 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Smith machine bench press
VOLUME REPS SETS BEST EFF BEST INT
2700 30 3 --- ---
~87.05 70 x 10 x 1 EFF --- INT ---
~111.9 90 x 10 x 1 EFF --- INT ---
~136.75 PR 110 x 10 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Smith machine incline
VOLUME REPS SETS BEST EFF BEST INT
1600 20 2 --- ---
~87.05 70 x 10 x 1 EFF --- INT ---
~111.9 PR 90 x 10 x 1 EFF --- INT ---
Posts on July 17th