wait...
? theShmeef
Age --- , BW 226.4
Join Date: 2018-07-11.
Insert Post:
Your are on Friday 10, Aug 2018
-- Bodyweight: 226.4
DELETE RENAME Records (PRs) # Dumbbell Shoulder press
VOLUME REPS SETS BEST EFF BEST INT
1590 47 5 49.75 40
0.4 ~37.3 30 x 10 x 1 EFF 75% INT 75%
↑ warmup
2+ ~49.75 40 x 10 x 1 EFF 100% INT 100%
↑ rest pause
0.7 ~42.35 35 x 9 x 1 EFF 85% INT 87%
0.5 ~40.25 35 x 7 x 1 EFF 81% INT 87%
↑ failed set
0.4 ~37.3 30 x 11 x 1 EFF 75% INT 75%
↑ rest pause


DELETE RENAME Records (PRs) # Smith Machine upright row
VOLUME REPS SETS BEST EFF BEST INT
1520 37 3 --- ---
~37.3 30 x 11 x 1 EFF --- INT ---
~49.75 40 x 11 x 1 EFF --- INT ---
~62.15 50 x 15 x 1 EFF --- INT ---
↑ rest pause


DELETE RENAME Records (PRs) # Standing delt raise
VOLUME REPS SETS BEST EFF BEST INT
710 31 3 --- ---
~24.85 PR 20 x 11 x 2 EFF --- INT ---
~36.3 PR 30 x 9 x 1 EFF --- INT ---
↑ rest pause


DELETE RENAME Records (PRs) # Standing side raise
VOLUME REPS SETS BEST EFF BEST INT
360 18 2 --- ---
~24.2 PR 20 x 9 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1170 18 2 --- ---
~78.7 PR 65 x 9 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # dumbbell side lat raises
VOLUME REPS SETS BEST EFF BEST INT
337.5 27 3 20.65 17.5
0.9 ~15.15 12.5 x 9 x 3 EFF 73% INT 71%


VOLUME REPS SETS BEST EFF BEST INT
2480 67 5 68.4 55
0.3 ~43.5 35 x 11 x 1 EFF 64% INT 64%
0.6 ~49.75 PR 40 x 15 x 1 EFF 73% INT 73%
0.6 ~55.95 45 x 11 x 1 EFF 82% INT 82%
1.1 ~62.15 50 x 10 x 1 EFF 91% INT 91%
0.4 ~31.1 PR 25 x 20 x 1 EFF 45% INT 45%
↑ drop set


DELETE RENAME Records (PRs) # ISO lat shoulder press
VOLUME REPS SETS BEST EFF BEST INT
1080 24 4 167.25 160
0.1 ~54.45 PR 45 x 9 x 1 EFF 33% INT 28%
↑ per arm
0.2 ~49.3 45 x 5 x 3 EFF 29% INT 28%
↑ per arm burners


DELETE RENAME Records (PRs) # Tricep Pushdown
VOLUME REPS SETS BEST EFF BEST INT
2980 42 7 153.35 150
0.2 ~24.85 20 x 15 x 1 EFF 16% INT 13%
↑ warmup
0.2 ~96.85 80 x 9 x 1 EFF 63% INT 53%
0.1 ~98.55 90 x 5 x 1 EFF 64% INT 60%
0.2 ~109.5 100 x 5 x 1 EFF 71% INT 67%
0.2 ~120.5 110 x 5 x 1 EFF 79% INT 73%
2 ~153.35 150 x 2 x 1 EFF 100% INT 100%
PR 160 x 1 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Machine Preacher Curl
VOLUME REPS SETS BEST EFF BEST INT
2930 43 9 93.25 75
0.1 ~32.85 30 x 5 x 1 EFF 35% INT 40%
0.1 ~43.8 40 x 5 x 1 EFF 47% INT 53%
0.2 ~54.75 50 x 5 x 1 EFF 59% INT 67%
0.3 ~65.7 60 x 5 x 1 EFF 70% INT 80%
0.7 ~76.65 70 x 5 x 1 EFF 82% INT 93%
2+ ~87.6 80 x 5 x 1 EFF 94% INT PR%
2+ ~98.55 90 x 5 x 1 EFF PR% INT PR%
2+ ~109.5 PR 100 x 5 x 1 EFF PR% INT PR%
2+ ~115 PR 110 x 3 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1850 15 3 210 210
0.2 ~120.5 110 x 5 x 2 EFF 57% INT 52%
0.2 ~164.3 150 x 5 x 1 EFF 78% INT 71%
Posts on August 10th