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Adil
Age 24 , BW 78
Join Date: 2017-10-04.
Following: 4.
Insert Post:
Your are on Wednesday 18, Oct 2017
-- Bodyweight: 77
Rug was naar de klote

VOLUME REPS SETS BEST EFF BEST INT
2772 36 5 89.65 76
2+ ~90.8 PR BW x 8 x 3 EFF PR% INT PR%
2+ ~86.4 BW x 6 x 2 EFF 96% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1120 40 4 32.3 26
2+ ~34.8 PR 28 x 10 x 4 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1320 20 2 80.8 65
2+ ~80.8 65 x 10 x 1 EFF 100% INT 100%
2+ ~83.3 PR 67 x 10 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1450 20 2 88.9 71.5
2+ ~88.9 71.5 x 10 x 1 EFF 100% INT 100%
2+ ~91.4 PR 73.5 x 10 x 1 EFF PR% INT PR%


Keiser High Pull
18x10x1
19x10x3

Superset (rear delt dumbell flye;exo rotation band)
8kg x 15 x4

DELETE RENAME Records (PRs) # Incline DB curls
VOLUME REPS SETS BEST EFF BEST INT
480 40 4 14.9 12
2+ ~14.9 12 x 10 x 4 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1100 40 4 34.2 27.5
2+ ~34.2 27.5 x 10 x 4 EFF 100% INT 100%
Posts on October 18th