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IJzeren_Ruud
Age --- , BW 85
Join Date: 2015-06-19.
Following: 32.
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Your are on Wednesday 16, Aug 2017
Custom ~1RM (EFF) Factor = 36.
-- 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 48 44
0.1 ~22.5 20 x 5 x 1 EFF 47% INT 45%
0.1 ~29.25 26 x 5 x 1 EFF 61% INT 59%
0.2 ~33.75 30 x 5 x 1 EFF 70% INT 68%
0.3 ~40.5 36 x 5 x 1 EFF 84% INT 82%
1.3 ~53.35 40 x 12 x 1 EFF PR% INT 91%
0.6 ~48 36 x 10 x 1 EFF 100% INT 82%
0.7 ~48 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 78.75 70
0.2 ~56.25 50 x 5 x 1 EFF 71% INT 71%
2+ ~81.3 PR 70 x 6 x 4 EFF PR% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
2304 32 4 92.9 80
2+ ~89.4 PR 72 x 8 x 4 EFF 96% INT 90%


VOLUME REPS SETS BEST EFF BEST INT
1300 50 5 34.75 28
2+ ~34.65 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 --- ---
~28 PR 21 x 20 x 1 EFF --- INT ---
~28 21 x 14 x 1 EFF --- INT ---
~28 21 x 16 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Triceps Rope Extension
VOLUME REPS SETS BEST EFF BEST INT
1352 52 3 34.75 28
2+ ~34.65 PR 26 x 20 x 1 EFF 100% INT 93%
2+ ~34.65 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 ~113.6 BW x 10 x 3 EFF 84% INT 63%


DELETE RENAME Records (PRs) # Hanging Leg Raises
VOLUME REPS SETS BEST EFF BEST INT
1363.2 16 2 114.65 86
2+ ~105.75 BW x 8 x 2 EFF 92% INT 99%


Also did some shoulder retraction exercises
Posts on August 16th