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oykuk
Age 24 , BW 57.5
Join Date: 2017-11-13.
Following: 9.
Insert Post:
Your are on Friday 12, Jan 2018
-- Bodyweight: 57
VOLUME REPS SETS BEST EFF BEST INT
1710 30 3 72.1 58
2+ ~70.85 BW x 10 x 3 EFF 98% INT 98%


VOLUME REPS SETS BEST EFF BEST INT
1710 30 3 72.1 58
2+ ~70.85 BW x 10 x 3 EFF 98% INT 98%


DELETE RENAME Records (PRs) # single-arm lat pulldown
VOLUME REPS SETS BEST EFF BEST INT
390 30 3 19.45 16.5
1.4 ~16.15 13 x 10 x 3 EFF 83% INT 79%


DELETE RENAME Records (PRs) # cable face pull
VOLUME REPS SETS BEST EFF BEST INT
432 36 3 17.1 13.75
2+ ~14.9 12 x 12 x 3 EFF 87% INT 87%


DELETE RENAME Records (PRs) # squat lowbar #sq
VOLUME REPS SETS BEST EFF BEST INT
1180 26 7 83.3 80
0.1 ~23.6 20 x 8 x 1 EFF 28% INT 25%
0.1 ~42.8 40 x 4 x 1 EFF 51% INT 50%
0.1 ~52.25 50 x 3 x 1 EFF 63% INT 63%
0.1 ~61.35 60 x 2 x 1 EFF 74% INT 75%
↑ warmup
0.1 70 x 1 x 1 EFF 84% INT 88%
↑ @9
0.4 ~69.55 65 x 4 x 2 EFF 83% INT 81%
↑ @8.5


DELETE RENAME Records (PRs) # bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
825 29 6 42.45 37.5
0.2 ~23.6 20 x 8 x 1 EFF 56% INT 53%
0.2 ~27.4 25 x 5 x 1 EFF 64% INT 67%
0.2 ~32.1 30 x 4 x 1 EFF 76% INT 80%
↑ warmup
1.7 ~37.45 35 x 4 x 3 EFF 88% INT 93%
↑ @8


VOLUME REPS SETS BEST EFF BEST INT
688 24 3 40.7 34.5
0.4 ~31.85 27 x 8 x 1 EFF 78% INT 78%
1.1 ~34.8 29.5 x 8 x 2 EFF 86% INT 86%
↑ @8


VOLUME REPS SETS BEST EFF BEST INT
290 30 3 12.45 10
2+ ~12.45 10 x 10 x 2 EFF 100% INT 100%
1 ~11.2 9 x 10 x 1 EFF 90% INT 90%
↑ @8


DELETE RENAME Records (PRs) # db shoulder press
VOLUME REPS SETS BEST EFF BEST INT
170 30 3 8.7 7
1.4 ~7.45 6 x 10 x 2 EFF 86% INT 86%
0.3 ~6.2 5 x 10 x 1 EFF 71% INT 71%
↑ @8


VOLUME REPS SETS BEST EFF BEST INT
120 24 3 5.9 5
2+ ~5.9 5 x 8 x 3 EFF 100% INT 100%
↑ @7
Posts on January 12th