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Davey89
Age --- , BW 75
Join Date: 2016-04-04.
Following: 2.
Insert Post:
Your are on Tuesday 06, Nov 2018
-- Bodyweight: 75
Warmup
3 minute slow pace rowing
3x15 Banded Goodmornings
Some core activation (side)planks
RDLs (only with a bar)
Ankel, Knee, Quad, Hamstring, Lower Back, Ab/Ad-ductor stretching

VOLUME REPS SETS BEST EFF BEST INT
3152.5 32 7 186.5 180
0.1 ~43.8 40 x 5 x 1 EFF 23% INT 22%
0.1 ~71.2 65 x 5 x 1 EFF 38% INT 36%
0.1 ~87.6 80 x 5 x 1 EFF 47% INT 44%
0.1 ~104.55 100 x 3 x 1 EFF 56% INT 56%
0.2 ~131.45 120 x 5 x 1 EFF 70% INT 67%
0.1 ~143.75 137.5 x 3 x 1 EFF 77% INT 76%
0.4 ~171.1 152.5 x 6 x 1 EFF 92% INT 85%


VOLUME REPS SETS BEST EFF BEST INT
4875 70 7 104.55 100
0.2 ~49.75 40 x 10 x 1 EFF 48% INT 40%
0.3 ~74.6 60 x 10 x 1 EFF 71% INT 60%
2+ ~96.35 77.5 x 10 x 5 EFF 92% INT 78%


5 rounds
Plank (30 seconds)
Ab Wheel Rollout (12)
Hyper Extension (12)
Hanging Knee Raises (10)
Posts on November 06th