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IJzeren_Ruud
Age --- , BW 86.5
Join Date: 2015-06-19.
Following: 32.
Insert Post:
Your are on Monday 09, May 2016
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 85
DELETE RENAME Records (PRs) # Front Squat #sq
VOLUME REPS SETS BEST EFF BEST INT
2642.5 28 8 123.75 115
0.1 ~67.5 60 x 5 x 1 EFF 55% INT 52%
0.2 ~90 80 x 5 x 1 EFF 73% INT 70%
0.2 ~97.95 92.5 x 3 x 1 EFF 79% INT 80%
0.7 ~111.2 105 x 3 x 2 EFF 90% INT 91%
2+ ~121.75 115 x 3 x 3 EFF 98% INT 100%


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
2960 28 9 140 140
0.1 ~84.4 75 x 5 x 1 EFF 60% INT 54%
0.1 ~98.2 90 x 4 x 1 EFF 70% INT 64%
0.1 ~111.2 105 x 3 x 1 EFF 79% INT 75%
0.4 ~124.4 117.5 x 3 x 2 EFF 89% INT 84%
0.4 ~128.55 125 x 2 x 2 EFF 92% INT 89%
0.4 ~124.4 117.5 x 3 x 2 EFF 89% INT 84%


DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2912.5 21 6 211.05 200
0.1 ~112.5 100 x 5 x 1 EFF 53% INT 50%
0.1 ~136.35 125 x 4 x 1 EFF 65% INT 63%
0.1 ~156.2 147.5 x 3 x 1 EFF 74% INT 74%
0.2 ~180 170 x 3 x 1 EFF 85% INT 85%
0.3 ~169.4 160 x 3 x 2 EFF 80% INT 80%
↑ my left knee quad tendon was hurting, so had to lower weight.


DELETE RENAME Records (PRs) # Triceps Rope Extension
VOLUME REPS SETS BEST EFF BEST INT
1120 40 5 32.5 28
2+ ~34.75 PR 28 x 8 x 5 EFF PR% INT 100%


DELETE RENAME Records (PRs) # Machine Cable Rows
VOLUME REPS SETS BEST EFF BEST INT
328 8 1 58.65 48
0.5 ~50.9 41 x 8 x 1 EFF 87% INT 85%


DELETE RENAME Records (PRs) # Pull-ups wide-grip
VOLUME REPS SETS BEST EFF BEST INT
2550 30 5 125 125
0.9 ~98.7 BW x 6 x 5 EFF 79% INT 68%
↑ chest to bar


VOLUME REPS SETS BEST EFF BEST INT
400 20 2 31.05 25
1 ~26.65 20 x 10 x 2 EFF 86% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
96 8 1 11.6 10
2+ ~14.9 PR 12 x 8 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
4200 40 4 144.65 108.5
2+ ~140 BW + 20 x 10 x 4 EFF 97% INT 97%


Cardio 10 min @170bpm
Posts on May 09th