Time for a 2 week blitz while the schedule’s a bit “lighter”!
| Tue, Dec 24, 2013 0:17 (11:58 AM – 12:15 PM) |
| Exercise | Weight (lb) |
Reps | Rest | % 1RM |
% Ttl Weight |
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| 1 Bench Press (Dumbbell, Incline)
1RM: 79.4×2 Ttl Weight: 1,350 Ttl Reps: 9 Avg Weight: 150 |
1 | 75×2 | × 3 | 90 | 94% | 33.3% | |
| 2 | 75×2 | × 3 | 90 | 94% | 33.3% | ||
| 3 | 75×2 | × 3 | 90 | 94% | 33.3% | ||
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| 2 Chin-ups (Front, Close Grip)
Body Weight ⊕ 1RM: 222+70 12/7/13: 222+88 Ttl Weight: 5,304 Ttl Reps: 22 Avg Weight: 241.1 |
1 | × 5 | 60 | 72% | 20.9% | ||
| 2 | × 5 | 90 | 72% | 20.9% | |||
| 3 | × 3 | 90 | 72% | 12.6% | |||
| 4 | +25 | × 3 | 90 | 80% | 14.0% | ||
| 5 | +45 | × 3 | 90 | 86% | 15.1% | ||
| 6 | +70 | × 1 | 90 | 94% | 5.5% | ||
| 7 | +70 | × 1 | 90 | 94% | 5.5% | ||
| 8 | +70 | × 1 | 90 | 94% | 5.5% | ||
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| 3 Machine Chest Press (Incline)
1RM: 100 Ttl Weight: 750 Ttl Reps: 15 Avg Weight: 50 |
1 | 25 | × 5 | 60 | 25% | 16.7% | |
| 2 | 45 | × 5 | 60 | 45% | 30.0% | ||
| 3 | 70 | × 3 | 60 | 70% | 28.0% | ||
| 4 | 90 | × 1 | 60 | 90% | 12.0% | ||
| 5 | 100 | × 1 | 60 | 100% | 13.3% | ||
| 6 | 100 | 60 | 100% | 0.0% | |||
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| 4 Preacher Curls – Hammer
Very easy 1RM (1) Ttl Weight: 1,580 Ttl Reps: 30 Avg Weight: 52.7 |
1 | 35 | × 12 | 60 | 26.6% | ||
| 2 | 60 | × 10 | 60 | 38.0% | |||
| 3 | 70 | × 8 | 60 | 35.4% | |||
12/24/13 – All exercises (lb)
| Total weight | 8984 lb |
| Lats | 5304 lb |
| Pecs | 2100 lb |
| Biceps | 1580 lb |
Other exercised muscles: Triceps, Anterior Deltoids (Front Delts), Trapezius (Traps), Posterior Deltoids (Rear Delts), Shoulders
1) 1RM is not calculated for over 6 reps.
2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.
3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)
4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.
Furious Fathering 