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Marco1999
Age 19 , BW 49.9
Join Date: 2018-03-26.
Insert Post:
Your are on Wednesday 15, Aug 2018
-- Bodyweight: 49.9
New Phrak's Greyskull 3rd workout + hypertrophy training
DELETE RENAME Records (PRs) # weighted pullups
VOLUME REPS SETS BEST EFF BEST INT
1280.1 24 5 65.6 59.35
0.3 ~54.65 BW x 5 x 1 EFF 83% INT 84%
0.4 ~57.4 BW + 2.5 x 5 x 1 EFF 88% INT 88%
0.7 ~60.15 BW + 5 x 5 x 1 EFF 92% INT 93%
0.7 ~60.15 BW + 5 x 5 x 1 EFF 92% INT 93%
0.6 ~58.75 BW + 5 x 4 x 1 EFF 90% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
475 20 4 32.85 30
0.2 ~21.9 20 x 5 x 1 EFF 67% INT 67%
0.3 ~27.4 25 x 5 x 1 EFF 83% INT 83%
0.3 ~27.4 25 x 5 x 1 EFF 83% INT 83%
0.3 ~27.4 25 x 5 x 1 EFF 83% INT 83%


DELETE RENAME Records (PRs) # conventional deadlift
VOLUME REPS SETS BEST EFF BEST INT
620 9 2 102.9 90
0.2 ~65.7 60 x 5 x 1 EFF 64% INT 67%
0.4 ~85.6 80 x 4 x 1 EFF 83% INT 89%


DELETE RENAME Records (PRs) # biceps hammer dumbbell curl
VOLUME REPS SETS BEST EFF BEST INT
504 48 4 --- ---
~7.45 6 x 12 x 1 EFF --- INT ---
~14.9 PR 12 x 12 x 1 EFF --- INT ---
~14.9 PR 12 x 12 x 1 EFF --- INT ---
~14.9 PR 12 x 12 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # rear delt dumbbell flies
VOLUME REPS SETS BEST EFF BEST INT
270 49 4 --- ---
~4.95 4 x 12 x 1 EFF --- INT ---
~7.45 6 x 12 x 1 EFF --- INT ---
~7.45 6 x 12 x 1 EFF --- INT ---
~7.45 PR 6 x 13 x 1 EFF --- INT ---
Posts on August 15th