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IJzeren_Ruud
Age --- , BW 86.5
Join Date: 2015-06-19.
Following: 32.
Insert Post:
Your are on Saturday 18, Mar 2017
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 84
VOLUME REPS SETS BEST EFF BEST INT
1500 25 5 93.35 80
0.1 ~45 40 x 5 x 1 EFF 48% INT 50%
0.4 ~67.5 60 x 5 x 2 EFF 72% INT 75%
0.8 ~78.75 70 x 5 x 2 EFF 84% INT 88%


VOLUME REPS SETS BEST EFF BEST INT
300 5 1 80 75
0.3 ~67.5 60 x 5 x 1 EFF 84% INT 80%


DELETE RENAME Records (PRs) # Bench Press Spoto Press #bp
VOLUME REPS SETS BEST EFF BEST INT
3850 47 8 133.35 110
0.1 ~56.25 50 x 5 x 1 EFF 42% INT 45%
0.2 ~81.3 70 x 6 x 1 EFF 61% INT 64%
0.5 ~98.7 85 x 6 x 2 EFF 74% INT 77%
1.3 ~104.5 90 x 6 x 4 EFF 78% INT 82%


VOLUME REPS SETS BEST EFF BEST INT
6000 50 5 146.65 110
2+ ~160 PR 120 x 10 x 5 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1150 50 5 34.75 28
2+ ~30.65 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 34.75 28
2+ ~34.65 PR 26 x 10 x 3 EFF 100% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
984 48 6 38.65 29
1.1 ~28.55 23 x 8 x 3 EFF 74% INT 79%
0.6 ~22.35 18 x 8 x 3 EFF 58% INT 62%


VOLUME REPS SETS BEST EFF BEST INT
160 10 1 31.05 25
0.3 ~21.35 16 x 10 x 1 EFF 69% INT 64%


DELETE RENAME Records (PRs) # Concentration Curls
VOLUME REPS SETS BEST EFF BEST INT
336 24 3 18.65 14
2+ ~17.4 14 x 8 x 3 EFF 93% 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