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IJzeren_Ruud
Age --- , BW 87.5
Join Date: 2015-06-19.
Following: 35.
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Your are on Friday 26, Jun 2015
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85
DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
1680 15 5 132.5 132.5
0.5 ~122.95 115 x 3 x 2 EFF 93% INT 87%
↑ deload training, easy reps
0.5 ~117.6 110 x 3 x 3 EFF 89% INT 83%


DELETE RENAME Records (PRs) # Pull-ups chinups
VOLUME REPS SETS BEST EFF BEST INT
4250 50 9 132.05 115
0.6 ~119.75 PR BW x 16 x 1 EFF 91% INT 74%
↑ 50 reps with 30 sec rest between sets, new PR 5:31
0.2 ~101.35 BW x 6 x 1 EFF 77% INT 74%
1.1 ~94.1 BW x 4 x 7 EFF 71% INT 74%


VOLUME REPS SETS BEST EFF BEST INT
1332 36 3 66.25 47
1.7 ~52.15 PR 37 x 12 x 3 EFF 79% INT 79%


VOLUME REPS SETS BEST EFF BEST INT
576 28 3 25.85 20
2+ ~28.2 PR 20 x 10 x 1 EFF PR% INT 100%
2+ ~28.4 PR 22 x 8 x 1 EFF PR% INT PR%
2+ ~28.2 PR 20 x 10 x 1 EFF PR% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
360 36 3 --- ---
~14.1 PR 10 x 12 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
300 60 3 --- ---
~7.05 PR 5 x 20 x 3 EFF --- INT ---


Did 30min of cardio on incline threadmill (10 degrees @5km/h)
Posts on June 26th