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asambol
Age 30 , BW 89.5
Join Date: 2015-03-09.
Following: 4.
Insert Post:
Your are on Monday 09, Jul 2018
-- Bodyweight: 89.5
VOLUME REPS SETS BEST EFF BEST INT
5775 60 7 200 200
0.1 ~24.85 20 x 10 x 1 EFF 12% INT 10%
0.1 ~65.7 60 x 5 x 1 EFF 33% INT 30%
0.1 ~87.6 80 x 5 x 1 EFF 44% INT 40%
0.1 ~109.5 100 x 5 x 1 EFF 55% INT 50%
0.3 ~155.4 125 x 10 x 1 EFF 78% INT 63%
↑ RPE 8
0.3 ~155.4 125 x 10 x 1 EFF 78% INT 63%
↑ RPE 8.5
0.4 ~155.4 PR 125 x 15 x 1 EFF 78% INT 63%
↑ RPE 9


DELETE RENAME Records (PRs) # Bench Press (paused)
VOLUME REPS SETS BEST EFF BEST INT
4830 55 10 143.75 142.5
0.1 ~24.85 20 x 10 x 1 EFF 17% INT 14%
0.1 ~65.7 60 x 5 x 1 EFF 46% INT 42%
0.1 ~87.6 80 x 5 x 1 EFF 61% INT 56%
0.1 ~94.1 90 x 3 x 1 EFF 65% INT 63%
0.1 ~107.35 105 x 2 x 1 EFF 75% INT 74%
0.3 ~125.95 115 x 5 x 1 EFF 88% INT 81%
↑ RPE 8
0.3 ~125.95 115 x 5 x 1 EFF 88% INT 81%
↑ RPE 8.5
0.3 ~125.95 115 x 5 x 1 EFF 88% INT 81%
↑ RPE 8.5
0.3 ~125.95 115 x 5 x 1 EFF 88% INT 81%
↑ RPE 9
0.5 ~142.95 PR 115 x 10 x 1 EFF 99% INT 81%
↑ RPE 9.5, e1rm = 159kg


VOLUME REPS SETS BEST EFF BEST INT
3220 46 4 115 105
0.5 ~87.05 PR 70 x 16 x 1 EFF 76% INT 67%
0.4 ~87.05 70 x 12 x 1 EFF 76% INT 67%
0.3 ~87.05 70 x 10 x 1 EFF 76% INT 67%
0.2 ~82.55 70 x 8 x 1 EFF 72% INT 67%

Rest: 2min

DELETE RENAME Records (PRs) # Dumbbell Bulgarian Split Squat
VOLUME REPS SETS BEST EFF BEST INT
416 52 4 17.4 14
0.4 ~9.95 8 x 16 x 1 EFF 57% INT 57%
0.3 ~9.95 8 x 12 x 1 EFF 57% INT 57%
0.3 ~9.95 8 x 12 x 1 EFF 57% INT 57%
0.3 ~9.95 8 x 12 x 1 EFF 57% INT 57%

Rest: 2min

DELETE RENAME Records (PRs) # Seated Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
2880 64 4 74.6 60
2+ ~55.95 45 x 16 x 4 EFF 75% INT 75%

Rest: 1min

DELETE RENAME Records (PRs) # Ab Wheel (kneeling)
VOLUME REPS SETS BEST EFF BEST INT
5728 64 4 114.4 92
2+ ~111.25 BW x 20 x 1 EFF 97% INT 97%
2+ ~111.25 BW x 20 x 1 EFF 97% INT 97%
2+ ~111.25 BW x 12 x 1 EFF 97% INT 97%
2+ ~111.25 BW x 12 x 1 EFF 97% INT 97%
Posts on July 09th