wait...
? theShmeef
Age --- , BW 226.4
Join Date: 2018-07-11.
Insert Post:
Your are on Tuesday 24, Jul 2018
-- Bodyweight: 228
DELETE RENAME Records (PRs) # One arm dumbbell row
VOLUME REPS SETS BEST EFF BEST INT
1150 30 5 47.2 40
0.3 ~31.1 25 x 10 x 1 EFF 66% INT 62%
↑ warmup
2+ ~43.8 40 x 5 x 1 EFF 93% INT 100%
2+ ~49.3 45 x 5 x 1 EFF PR% INT PR%
2+ ~49.3 45 x 5 x 1 EFF PR% INT PR%
2+ ~54.75 PR 50 x 5 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Wide grip lat pulldown
VOLUME REPS SETS BEST EFF BEST INT
2250 25 4 138 120
0.3 ~109.5 100 x 5 x 1 EFF 79% INT 83%
0.6 ~120.5 110 x 5 x 1 EFF 87% INT 92%
0.3 ~109.5 100 x 5 x 1 EFF 79% INT 83%
0.2 ~87.05 70 x 10 x 1 EFF 63% INT 58%
↑ drop set


DELETE RENAME Records (PRs) # standing pulldown
VOLUME REPS SETS BEST EFF BEST INT
2440 26 4 106.15 90
0.2 ~76.65 70 x 5 x 1 EFF 72% INT 78%
2+ ~101 90 x 6 x 1 EFF 95% INT 100%
2+ ~124.3 PR 100 x 10 x 1 EFF PR% INT PR%
2+ ~120.5 PR 110 x 5 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Straight arm pulldown
VOLUME REPS SETS BEST EFF BEST INT
1800 25 4 106.15 90
0.5 ~87.6 80 x 5 x 1 EFF 83% INT 89%
2+ ~98.55 90 x 5 x 1 EFF 93% INT 100%
2+ ~98.55 90 x 5 x 1 EFF 93% INT 100%
0.2 ~62.15 50 x 10 x 1 EFF 59% INT 56%
↑ drop set


VOLUME REPS SETS BEST EFF BEST INT
1250 31 5 73.2 70
0.1 ~24.85 20 x 10 x 1 EFF 34% INT 29%
↑ warmup
0.2 ~56.1 50 x 6 x 1 EFF 77% INT 71%
0.2 ~54.75 50 x 5 x 1 EFF 75% INT 71%
0.2 ~54.75 50 x 5 x 1 EFF 75% INT 71%
0.2 ~54.75 50 x 5 x 1 EFF 75% INT 71%


DELETE RENAME Records (PRs) # incline dumbbell curl
VOLUME REPS SETS BEST EFF BEST INT
765 28 4 37.3 30
2+ ~32.85 30 x 5 x 1 EFF 88% INT 100%
2+ ~32.85 30 x 5 x 1 EFF 88% INT 100%
2+ ~35.4 30 x 8 x 1 EFF 95% INT 100%
0.4 ~27.95 22.5 x 10 x 1 EFF 75% INT 75%
↑ drop set


DELETE RENAME Records (PRs) # Machine Pulldown
VOLUME REPS SETS BEST EFF BEST INT
2500 30 3 --- ---
~62.15 50 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) # Cable seated shoulder press
VOLUME REPS SETS BEST EFF BEST INT
750 15 2 70.75 60
0.3 ~49.75 PR 40 x 10 x 1 EFF 70% INT 67%
2+ ~76.65 PR 70 x 5 x 1 EFF PR% INT PR%
Posts on July 24th