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Ijzersterk_Rudy
Age 24 , BW 84
Join Date: 2016-05-08.
Following: 10.
Insert Post:
Your are on Friday 15, Jul 2016
-- Bodyweight: 77.8
Lost the notes for this day. So the weights are an realistic approximation according to memory (aside from bench).

VOLUME REPS SETS BEST EFF BEST INT
690 9 3 90 90
0.4 ~78.4 75 x 3 x 2 EFF 87% INT 83%
0.3 ~83.65 80 x 3 x 1 EFF 93% INT 89%


VOLUME REPS SETS BEST EFF BEST INT
1304 34 4 49.75 44
0.7 ~47.25 38 x 10 x 1 EFF 95% INT 86%
0.7 ~47.25 38 x 10 x 1 EFF 95% INT 86%
0.6 ~44.8 38 x 8 x 1 EFF 90% INT 86%
0.7 ~44.9 40 x 6 x 1 EFF 90% INT 91%


VOLUME REPS SETS BEST EFF BEST INT
1680 42 4 58.9 52.5
0.5 ~49.75 PR 40 x 12 x 1 EFF 84% INT 76%
0.5 ~49.75 PR 40 x 12 x 1 EFF 84% INT 76%
0.4 ~49.75 40 x 10 x 1 EFF 84% INT 76%
0.3 ~47.2 40 x 8 x 1 EFF 80% INT 76%


DELETE RENAME Records (PRs) # Weighted Chin Up
VOLUME REPS SETS BEST EFF BEST INT
2800.8 36 4 102.95 84.05
1.7 ~96.7 BW x 12 x 1 EFF 94% INT 93%
1.4 ~96.7 BW x 10 x 1 EFF 94% INT 93%
1.1 ~91.75 BW x 8 x 1 EFF 89% INT 93%
0.9 ~87.3 BW x 6 x 1 EFF 85% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
480 40 4 17.4 14
2+ ~14.9 12 x 10 x 4 EFF 86% INT 86%


VOLUME REPS SETS BEST EFF BEST INT
1320 40 4 --- ---
~41.05 PR 33 x 10 x 4 EFF --- INT ---
Posts on July 15th