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IJzeren_Ruud
Age --- , BW 86
Join Date: 2015-06-19.
Following: 35.
Insert Post:
Your are on Monday 09, May 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85
DELETE RENAME Records (PRs) # Front Squat #sq
VOLUME REPS SETS BEST EFF BEST INT
2642.5 28 8 126.3 115
0.1 ~68.9 60 x 5 x 1 EFF 55% INT 52%
0.2 ~91.85 80 x 5 x 1 EFF 73% INT 70%
0.2 ~98.9 92.5 x 3 x 1 EFF 78% INT 80%
0.7 ~112.25 105 x 3 x 2 EFF 89% INT 91%
2+ ~122.95 115 x 3 x 3 EFF 97% INT 100%


DELETE RENAME Records (PRs) # Bench Press Paused #bp
VOLUME REPS SETS BEST EFF BEST INT
2960 28 9 140 140
0.1 ~86.1 75 x 5 x 1 EFF 62% INT 54%
0.1 ~99.65 90 x 4 x 1 EFF 71% INT 64%
0.1 ~112.25 105 x 3 x 1 EFF 80% INT 75%
0.4 ~125.6 117.5 x 3 x 2 EFF 90% INT 84%
0.4 ~129.15 125 x 2 x 2 EFF 92% INT 89%
0.4 ~125.6 117.5 x 3 x 2 EFF 90% INT 84%


DELETE RENAME Records (PRs) # Squat Low Bar #sq
VOLUME REPS SETS BEST EFF BEST INT
2912.5 21 6 219.6 200
0.1 ~114.8 100 x 5 x 1 EFF 52% INT 50%
0.1 ~138.4 125 x 4 x 1 EFF 63% INT 63%
0.1 ~157.65 147.5 x 3 x 1 EFF 72% INT 74%
0.2 ~181.7 170 x 3 x 1 EFF 83% INT 85%
0.3 ~171.05 160 x 3 x 2 EFF 78% 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 33.4 28
2+ ~36.15 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 62 48
0.5 ~52.95 41 x 8 x 1 EFF 85% INT 85%


DELETE RENAME Records (PRs) # Pull-ups wide-grip
VOLUME REPS SETS BEST EFF BEST INT
2550 30 5 125.2 125
0.9 ~101.35 BW x 6 x 5 EFF 81% INT 68%
↑ chest to bar


VOLUME REPS SETS BEST EFF BEST INT
400 20 2 32.3 25
1 ~28.2 20 x 10 x 2 EFF 87% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
96 8 1 11.9 10
2+ ~15.5 PR 12 x 8 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
4200 40 4 152.9 108.5
2+ ~147.95 BW + 20 x 10 x 4 EFF 97% INT 97%


Cardio 10 min @170bpm
Posts on May 09th