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PILOGBUE
Age 32 , BW 94
Join Date: 2014-07-24.
Insert Post:
Your are on Friday 13, Oct 2017
-- Bodyweight: 94
B2

1624 -

VOLUME REPS SETS BEST EFF BEST INT
6043 57 7 128.05 113
1.5 ~122.3 BW + 15 x 6 x 1 EFF 96% INT 96%
1.5 ~122.3 BW + 15 x 6 x 1 EFF 96% INT 96%
1.8 ~125.35 BW + 15 x 7 x 1 EFF 98% INT 96%
2 ~128.55 PR BW + 15 x 8 x 1 EFF 100% INT 96%
↑ 4 sets of 8 40 sec
2 ~128.55 PR BW + 15 x 8 x 1 EFF 100% INT 96%
1.3 ~129.3 PR BW + 10 x 10 x 1 EFF PR% INT 92%
1 ~123.1 PR BW + 5 x 12 x 1 EFF 96% INT 88%
↑ 1 set of 8-10-12 mink hvile



VOLUME REPS SETS BEST EFF BEST INT
460 46 5 17.1 14.5
1.2 ~12.1 10 x 9 x 4 EFF 71% INT 69%
↑ 4 sets of 8-10 40 sec
0.3 ~12.45 10 x 10 x 1 EFF 73% INT 69%
↑ 1 set of 8-10 mTor 7 sec hold bra. flere reps oppvarming



DELETE RENAME Records (PRs) # Seated military press
VOLUME REPS SETS BEST EFF BEST INT
1110 37 6 51.6 46
0.7 ~35.4 30 x 8 x 3 EFF 69% INT 65%
↑ 3 sets of 6-8 reps 40 sec
0.2 ~35.4 30 x 8 x 1 EFF 69% INT 65%
0.1 ~31.35 30 x 3 x 1 EFF 61% INT 65%
0.1 ~30.65 30 x 2 x 1 EFF 59% INT 65%
↑ 1 set of 6-8 heavy double



DELETE RENAME Records (PRs) # Close grip bench press
VOLUME REPS SETS BEST EFF BEST INT
1650 33 6 81.35 72.5
0.2 ~56.1 50 x 6 x 1 EFF 69% INT 69%
0.2 ~57.5 50 x 7 x 1 EFF 71% INT 69%
0.2 ~57.5 50 x 7 x 1 EFF 71% INT 69%
↑ 3 3 sets of 6-8 reps 40 sec
0.3 ~58.95 50 x 8 x 1 EFF 73% INT 69%
0.1 ~52.25 50 x 3 x 1 EFF 64% INT 69%
0.1 ~51.1 50 x 2 x 1 EFF 63% INT 69%
↑ 1 set of 6-8 heavy double. bra, tungt. kan ha litt tyngre på tung uke.



VOLUME REPS SETS BEST EFF BEST INT
75 17 4 6 5.5
0.3 ~4 3.75 x 4 x 2 EFF 67% INT 68%
0.4 ~5.35 5 x 4 x 1 EFF 89% INT 91%
0.6 ~5.5 5 x 5 x 1 EFF 91% INT 91%
↑ 2 3 til 5 runder, 4 sets (2 exten, 2 flex) 60 sec


Cardio 5 10 15 20 25 30 25 20 15 10 5
Posts on October 13th