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ijzersterk_pouja
Age --- , BW 78
Join Date: 2015-06-20.
Following: 20.
Insert Post:
Your are on Monday 23, Oct 2017
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 77
VOLUME REPS SETS BEST EFF BEST INT
2890 31 7 120 120
0.3 ~103.05 85 x 8 x 1 EFF 86% INT 71%
0.2 ~105.55 95 x 5 x 1 EFF 88% INT 79%
0.3 ~110.55 105 x 3 x 1 EFF 92% INT 88%
0.5 ~117.95 115 x 2 x 1 EFF 98% INT 96%
↑ RPE@9
0.3 ~110.55 105 x 3 x 1 EFF 92% INT 88%
0.2 ~105.55 95 x 5 x 1 EFF 88% INT 79%
0.2 ~88.9 80 x 5 x 1 EFF 74% INT 67%
↑ spoto press 2s hold


VOLUME REPS SETS BEST EFF BEST INT
1925 25 5 98.05 86
2+ ~85.55 BW x 5 x 5 EFF 87% INT 90%


VOLUME REPS SETS BEST EFF BEST INT
2310 30 3 101.95 79
2+ ~99.35 BW x 10 x 3 EFF 97% INT 97%


DELETE RENAME Records (PRs) # db shoulder press
VOLUME REPS SETS BEST EFF BEST INT
590 25 5 36.55 32
0.2 ~24.45 22 x 5 x 1 EFF 67% INT 69%
0.8 ~26.65 24 x 5 x 4 EFF 73% INT 75%


VOLUME REPS SETS BEST EFF BEST INT
300 30 3 25.8 20
0.6 ~12.9 10 x 10 x 3 EFF 50% INT 50%


DELETE RENAME Records (PRs) # side deltoid cable raises
VOLUME REPS SETS BEST EFF BEST INT
285 30 3 8.7 6.75
2+ ~12.25 PR 9.5 x 10 x 3 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1470 30 3 70.95 55
2+ ~63.25 49 x 10 x 3 EFF 89% INT 89%


DELETE RENAME Records (PRs) # side deltoid raises
VOLUME REPS SETS BEST EFF BEST INT
320 40 4 15.5 12
1.2 ~10.3 8 x 10 x 4 EFF 67% INT 67%


DELETE RENAME Records (PRs) # partial abwheel
VOLUME REPS SETS BEST EFF BEST INT
2310 30 3 101.95 79
2+ ~99.35 BW x 10 x 3 EFF 97% INT 97%


+cardio
+triceps
Posts on October 23rd