wait...
Liarafinubar
Age --- , BW 51.5
Join Date: 2015-11-27.
Following: 17.
Insert Post:
Your are on Friday 17, Nov 2017
-- Bodyweight: 51.5
VOLUME REPS SETS BEST EFF BEST INT
2060 40 5 --- ---
~55.1 BW x 4 x 1 EFF --- INT ---
~57.8 BW x 6 x 1 EFF --- INT ---
~60.75 BW x 8 x 1 EFF --- INT ---
~64.05 BW x 10 x 1 EFF --- INT ---
~64.05 PR BW x 12 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1227 19 6 100 100
0.1 ~54.75 50 x 5 x 1 EFF 55% INT 50%
0.1 ~65.7 60 x 5 x 1 EFF 66% INT 60%
0.1 ~73.2 70 x 3 x 1 EFF 73% INT 70%
0.1 ~78.4 75 x 3 x 1 EFF 78% INT 75%
0.1 ~81.8 80 x 2 x 1 EFF 82% INT 80%
0.1 82 x 1 x 1 EFF 82% INT 82%


A1:
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%
↑ 10 til hver ben

A2:
VOLUME REPS SETS BEST EFF BEST INT
2472 48 4 73.95 59.5
2+ ~64.05 BW x 12 x 4 EFF 87% INT 87%

A3:
DELETE RENAME Records (PRs) # kettlebell swings
VOLUME REPS SETS BEST EFF BEST INT
1200 60 4 --- ---
~24.85 20 x 15 x 4 EFF --- INT ---


B1:
DELETE RENAME Records (PRs) # db incline french pres
VOLUME REPS SETS BEST EFF BEST INT
120 30 3 --- ---
~4.95 PR 4 x 10 x 3 EFF --- INT ---

B2:
DELETE RENAME Records (PRs) # db incline curls
VOLUME REPS SETS BEST EFF BEST INT
150 30 3 --- ---
~6.2 PR 5 x 10 x 3 EFF --- INT ---


Supersæt + dropsæt på alle sæt:
Pushdown: 3 sæt
Cable curls: 3 sæt
Posts on November 17th