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Marco1999
Age 18 , BW 50.6
Join Date: 2018-03-26.
Insert Post:
Your are on Monday 18, Jun 2018
-- Bodyweight: 50.6
Phrak's Greyskull 21st workout + hypertrophy training

DELETE RENAME Records (PRs) # weighted pullups
VOLUME REPS SETS BEST EFF BEST INT
1203.2 22 4 64.7 54.85
0.5 ~54.15 BW x 4 x 1 EFF 84% INT 92%
2+ ~60.9 BW + 5 x 5 x 1 EFF 94% INT PR%
2+ ~60.9 BW + 5 x 5 x 1 EFF 94% INT PR%
2+ ~65.6 PR BW + 5 x 8 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
600 23 5 32.85 30
0.2 ~22.45 20 x 6 x 1 EFF 68% INT 67%
0.2 ~24.05 22.5 x 4 x 1 EFF 73% INT 75%
2+ ~32.85 30 x 5 x 1 EFF 100% INT 100%
2+ ~32.1 30 x 4 x 1 EFF 98% INT 100%
2+ ~32.1 30 x 4 x 1 EFF 98% INT 100%


DELETE RENAME Records (PRs) # high-bar squats
VOLUME REPS SETS BEST EFF BEST INT
990 23 6 65.7 60
0.1 ~22.45 20 x 6 x 1 EFF 34% INT 33%
0.2 ~43.8 40 x 5 x 1 EFF 67% INT 67%
0.3 ~54.9 52.5 x 3 x 1 EFF 84% INT 88%
2 ~63.9 PR 62.5 x 2 x 1 EFF 97% INT PR%
2 ~63.9 PR 62.5 x 2 x 1 EFF 97% INT PR%
0.4 ~57.5 52.5 x 5 x 1 EFF 88% INT 88%


DELETE RENAME Records (PRs) # biceps rope curl
VOLUME REPS SETS BEST EFF BEST INT
472.5 51 4 --- ---
~9.3 PR 7.5 x 15 x 1 EFF --- INT ---
~12.45 PR 10 x 12 x 1 EFF --- INT ---
~12.45 PR 10 x 12 x 1 EFF --- INT ---
~12.45 PR 10 x 12 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # rope face pulls
VOLUME REPS SETS BEST EFF BEST INT
402.5 52 4 --- ---
~10.95 PR 10 x 5 x 1 EFF --- INT ---
~9.3 7.5 x 15 x 1 EFF --- INT ---
~9.3 7.5 x 12 x 1 EFF --- INT ---
~9.3 PR 7.5 x 20 x 1 EFF --- INT ---
Posts on June 18th