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IJzeren_Ruud
Age --- , BW 85.5
Join Date: 2015-06-19.
Following: 33.
Insert Post:
Your are on Saturday 18, Mar 2017
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 84
VOLUME REPS SETS BEST EFF BEST INT
1500 25 5 98.65 80
0.1 ~45.95 40 x 5 x 1 EFF 47% INT 50%
0.4 ~68.9 60 x 5 x 2 EFF 70% INT 75%
0.8 ~80.35 70 x 5 x 2 EFF 81% INT 88%


VOLUME REPS SETS BEST EFF BEST INT
300 5 1 84.55 75
0.3 ~68.9 60 x 5 x 1 EFF 81% INT 80%


DELETE RENAME Records (PRs) # Bench Press Spoto Press #bp
VOLUME REPS SETS BEST EFF BEST INT
3850 47 8 140.9 110
0.1 ~57.4 50 x 5 x 1 EFF 41% INT 45%
0.2 ~83.45 70 x 6 x 1 EFF 59% INT 64%
0.5 ~101.35 85 x 6 x 2 EFF 72% INT 77%
1.3 ~107.3 90 x 6 x 4 EFF 76% INT 82%


VOLUME REPS SETS BEST EFF BEST INT
6000 50 5 155 110
2+ ~169.1 PR 120 x 10 x 5 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1150 50 5 36.65 28
2+ ~32.4 23 x 10 x 5 EFF 88% INT 82%


DELETE RENAME Records (PRs) # Triceps Rope Extension
VOLUME REPS SETS BEST EFF BEST INT
780 30 3 36.15 28
2+ ~36.65 PR 26 x 10 x 3 EFF PR% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
984 48 6 40.85 29
1.1 ~29.7 23 x 8 x 3 EFF 73% INT 79%
0.6 ~23.25 18 x 8 x 3 EFF 57% INT 62%


VOLUME REPS SETS BEST EFF BEST INT
160 10 1 32.3 25
0.3 ~22.55 16 x 10 x 1 EFF 70% INT 64%


DELETE RENAME Records (PRs) # Concentration Curls
VOLUME REPS SETS BEST EFF BEST INT
336 24 3 19.75 14
2+ ~18.1 14 x 8 x 3 EFF 92% INT 100%


DELETE RENAME Records (PRs) # Static hex bar hold
VOLUME REPS SETS BEST EFF BEST INT
405 3 3 --- ---
PR 135 x 1 x 3 EFF --- INT ---
↑ 15 seconds


Also 10 min cardio and mobility exercises
Posts on March 18th