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IJzeren_Ruud
Age --- , BW 86.5
Join Date: 2015-06-19.
Following: 35.
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Your are on Wednesday 16, Aug 2017
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 85.2
Lekker gepompt! Have to keep my left arm and leg under better tension, makes exercises much easier and overall strength increases by a lot!

DELETE RENAME Records (PRs) # Dumbell Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
1832 54 7 50.75 44
0.1 ~22.95 20 x 5 x 1 EFF 45% INT 45%
0.1 ~29.85 26 x 5 x 1 EFF 59% INT 59%
0.2 ~34.45 30 x 5 x 1 EFF 68% INT 68%
0.3 ~41.35 36 x 5 x 1 EFF 81% INT 82%
1.3 ~56.35 40 x 12 x 1 EFF PR% INT 91%
0.6 ~50.75 36 x 10 x 1 EFF 100% INT 82%
0.7 ~50.75 36 x 12 x 1 EFF 100% INT 82%


DELETE RENAME Records (PRs) # Incline bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
1930 29 5 80.35 70
0.2 ~57.4 50 x 5 x 1 EFF 71% INT 71%
2+ ~83.45 PR 70 x 6 x 4 EFF PR% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
2304 32 4 95.4 80
2+ ~93 PR 72 x 8 x 4 EFF 98% INT 90%


VOLUME REPS SETS BEST EFF BEST INT
1300 50 5 36.65 28
2+ ~36.65 26 x 10 x 5 EFF 100% INT 93%


DELETE RENAME Records (PRs) # Biceps Rope Curls
VOLUME REPS SETS BEST EFF BEST INT
1050 50 3 --- ---
~29.6 PR 21 x 20 x 1 EFF --- INT ---
~29.6 21 x 14 x 1 EFF --- INT ---
~29.6 21 x 16 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Triceps Rope Extension
VOLUME REPS SETS BEST EFF BEST INT
1352 52 3 36.65 28
2+ ~36.65 PR 26 x 20 x 1 EFF 100% INT 93%
2+ ~36.65 26 x 16 x 2 EFF 100% INT 93%


DELETE RENAME Records (PRs) # Pull-ups chinups
VOLUME REPS SETS BEST EFF BEST INT
2556 30 3 136 136
0.8 ~120.05 BW x 10 x 3 EFF 88% INT 63%


DELETE RENAME Records (PRs) # Hanging Leg Raises
VOLUME REPS SETS BEST EFF BEST INT
1363.2 16 2 121.2 86
2+ ~110.05 BW x 8 x 2 EFF 91% INT 99%


Also did some shoulder retraction exercises
Posts on August 16th