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MartinPhuc
Age 22 , BW 78.5
Join Date: 2014-05-04.
Following: 18.
Insert Post:
Your are on Monday 06, Jul 2015
-- Bodyweight: 77
VOLUME REPS SETS BEST EFF BEST INT
1960 32 10 108 108
0.1 ~21.9 20 x 5 x 1 EFF 20% INT 19%
~41.8 40 x 3 x 1 EFF 39% INT 37%
0.1 ~52.25 50 x 3 x 1 EFF 48% INT 46%
0.1 ~62.75 60 x 3 x 1 EFF 58% INT 56%
0.1 ~73.2 70 x 3 x 1 EFF 68% INT 65%
0.6 ~83.65 80 x 3 x 5 EFF 77% INT 74%


VOLUME REPS SETS BEST EFF BEST INT
1620 20 10 128 128
~20.45 20 x 2 x 1 EFF 16% INT 16%
~51.1 50 x 2 x 1 EFF 40% INT 39%
~71.55 70 x 2 x 1 EFF 56% INT 55%
0.1 ~81.8 80 x 2 x 1 EFF 64% INT 63%
0.1 ~92 90 x 2 x 1 EFF 72% INT 70%
0.5 ~102.2 PR 100 x 2 x 5 EFF 80% INT 78%

+
VOLUME REPS SETS BEST EFF BEST INT
1620 20 10 125 125
~20.45 20 x 2 x 1 EFF 16% INT 16%
~51.1 50 x 2 x 1 EFF 41% INT 40%
~71.55 70 x 2 x 1 EFF 57% INT 56%
0.1 ~81.8 80 x 2 x 1 EFF 65% INT 64%
0.1 ~92 90 x 2 x 1 EFF 74% INT 72%
0.5 ~102.2 100 x 2 x 5 EFF 82% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
1800 18 6 146.35 140
0.1 ~73.2 70 x 3 x 1 EFF 50% INT 50%
0.1 ~94.1 90 x 3 x 1 EFF 64% INT 64%
0.6 ~115 110 x 3 x 4 EFF 79% INT 79%


VOLUME REPS SETS BEST EFF BEST INT
1860 18 6 125.45 120
0.1 ~94.1 90 x 3 x 1 EFF 75% INT 75%
0.4 ~104.55 100 x 3 x 2 EFF 83% INT 83%
1.1 ~115 110 x 3 x 3 EFF 92% INT 92%


VOLUME REPS SETS BEST EFF BEST INT
1250 25 5 56.1 50
2+ ~54.75 50 x 5 x 5 EFF 98% INT 100%


Seated row:
49 kg x 8 x 4

Back extensions:
bw x 20 x 3
+
Mave i GHD:
bw x 15 x 3
Posts on July 06th