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Ijzersterk_ironauke
Age 24 , BW 87.4
Join Date: 2015-09-29.
Following: 23.
Insert Post:
Your are on Wednesday 17, Jan 2018
Custom ~1RM (EFF) Factor = 26.
-- Bodyweight: 87.4
DELETE RENAME Records (PRs) # low bar squat #sq
VOLUME REPS SETS BEST EFF BEST INT
1590 17 5 208 195
0.1 ~70.9 60 x 5 x 1 EFF 34% INT 31%
0.1 ~106.35 90 x 5 x 1 EFF 51% INT 46%
0.1 ~130 120 x 3 x 1 EFF 63% INT 62%
0.1 ~124.8 120 x 2 x 2 EFF 60% INT 62%
↑ beetje voor vorm, last van knie, donderdag soort fysiomassage voor mn knie


DELETE RENAME Records (PRs) # spoto bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
3400 34 5 137.65 110
2+ ~118.2 100 x 5 x 4 EFF 86% INT 91%
1.6 ~152.95 PR 100 x 14 x 1 EFF PR% INT 91%
↑ was te makkelijk


DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
3600 38 9 158.9 155
0.2 ~91.75 60 x 10 x 1 EFF 58% INT 39%
0.2 ~109.45 80 x 8 x 1 EFF 69% INT 52%
0.1 ~118.2 100 x 5 x 1 EFF 74% INT 65%
0.4 ~130 120 x 3 x 3 EFF 82% INT 77%
0.4 ~135.2 130 x 2 x 3 EFF 85% INT 84%
↑ last ergens achter mn oksel, maybe tricep maybe lat. wellicht tijd voor deloadje


DELETE RENAME Records (PRs) # dumbell bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
1980 55 4 67.3 60
0.4 ~45.9 30 x 20 x 1 EFF 68% INT 50%
0.4 ~55.05 36 x 15 x 1 EFF 82% INT 60%
0.3 ~61.2 40 x 10 x 1 EFF 91% INT 67%
0.4 ~67.3 44 x 10 x 1 EFF 100% INT 73%


DELETE RENAME Records (PRs) # dumbell pendley row
VOLUME REPS SETS BEST EFF BEST INT
1200 30 3 --- ---
~61.2 PR 40 x 10 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
280 20 1 33.65 26
0.4 ~21.4 PR 14 x 20 x 1 EFF 64% INT 54%


VOLUME REPS SETS BEST EFF BEST INT
2010 45 4 68.8 60
0.4 ~58.1 PR 38 x 15 x 1 EFF 84% INT 63%
1.5 ~73.4 PR 48 x 10 x 3 EFF PR% INT 80%


klein beetje glute isolation
Posts on January 17th