wait...
? Ijzersterk_MaxWouters
Age 23 , BW 74
Join Date: 2017-02-20.
Following: 19.
Insert Post:
Your are on Wednesday 03, Apr 2019
-- Bodyweight: 74
DELETE RENAME Records (PRs) # 2ct paused bench #bp
VOLUME REPS SETS BEST EFF BEST INT
2300 27 6 130 130
0.1 ~54.75 50 x 5 x 1 EFF 42% INT 38%
0.1 ~74.9 70 x 4 x 1 EFF 58% INT 54%
0.1 ~94.1 90 x 3 x 1 EFF 72% INT 69%
0.7 ~109.5 100 x 5 x 3 EFF 84% INT 77%


VOLUME REPS SETS BEST EFF BEST INT
2400 32 4 112.2 100
0.2 ~70.75 60 x 8 x 1 EFF 63% INT 60%
1.2 ~94.35 80 x 8 x 3 EFF 84% INT 80%


DELETE RENAME Records (PRs) # Close Grip Pull Down
VOLUME REPS SETS BEST EFF BEST INT
3772 92 9 106.15 97
0.3 ~58.45 47 x 15 x 1 EFF 55% INT 48%
0.2 ~71.95 61 x 8 x 1 EFF 68% INT 63%
0.3 ~80.2 68 x 8 x 1 EFF 76% INT 70%
0.3 ~88.7 81 x 5 x 1 EFF 84% INT 84%
0.3 ~80.2 68 x 8 x 1 EFF 76% INT 70%
↑ dual pulley
0.2 ~24.85 20 x 12 x 1 EFF 23% INT 21%
0.5 ~29.2 23.5 x 12 x 3 EFF 28% INT 24%
↑ single pulley, alternating arms, weight per arm


VOLUME REPS SETS BEST EFF BEST INT
1760 33 5 89.5 85
0.2 ~52.2 42 x 10 x 1 EFF 58% INT 49%
0.1 ~56.95 52 x 5 x 1 EFF 64% INT 61%
0.6 ~67.3 60 x 6 x 3 EFF 75% INT 71%
↑ after first rep 5 sec static hold


VOLUME REPS SETS BEST EFF BEST INT
532.5 42 4 15.85 12.75
0.3 ~9.3 7.5 x 12 x 1 EFF 59% INT 59%
2+ ~15.15 12.5 x 9 x 1 EFF 95% INT 98%
2+ ~18.65 PR 15 x 15 x 1 EFF PR% INT PR%
2+ ~19.65 PR 17.5 x 6 x 1 EFF PR% INT PR%


+ pronation work with kb and cable

DELETE RENAME Records (PRs) # Shoulder Press DBs
VOLUME REPS SETS BEST EFF BEST INT
1056 48 4 39.8 34
1.4 ~27.35 PR 22 x 12 x 4 EFF 69% INT 65%
↑ with fat gripz
Posts on April 03rd