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Exercises  40 
Ijzersterk_ironauke
Age 26 , BW 86
Join Date: 2015-09-29.
Following: 30.
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Your are on Monday 15, Feb 2016
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 91
I was pretty sick today, due to alcoholism and cold weather. Lungs were fucked up and had to cough all day.
Still knocked out two PR's. I think it could be three but 1 sec before unracking the lights went out and focus was gone.

☒ DELETE ₪ RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2247.5 26 7 137.5 137.5
0.2 ~82.5 60 x 10 x 1 EFF 60% INT 44%
0.1 ~91.05 80 x 5 x 1 EFF 66% INT 58%
0.2 ~113.8 100 x 5 x 1 EFF 83% INT 73%
0.2 ~122.4 115 x 3 x 1 EFF 89% INT 84%
0.1 127.5 x 1 x 1 EFF 93% INT 93%
0.5 135 x 1 x 1 EFF 98% INT 98%
PR 140 x 1 x 1 EFF PR% INT PR%


142.5x0


showed the whole clip so you can see how long setup is.

☒ DELETE ₪ RENAME Records (PRs) # slingshot paused bench #bp
VOLUME REPS SETS BEST EFF BEST INT
1800 15 3 151.8 140
1.1 ~136.55 120 x 5 x 3 EFF 90% INT 86%


☒ DELETE ₪ RENAME Records (PRs) # incline dumbell press #bp
VOLUME REPS SETS BEST EFF BEST INT
940 27 3 50.15 38
0.5 ~41.25 30 x 10 x 1 EFF 82% INT 79%
2 ~49.5 PR 36 x 10 x 1 EFF 99% INT 95%
2+ ~48.9 PR 40 x 7 x 1 EFF 97% INT PR%
↑ 2nd pr buddy


☒ DELETE ₪ RENAME Records (PRs) # cable flys
VOLUME REPS SETS BEST EFF BEST INT
843 43 3 38.5 28
0.5 ~22 PR 16 x 20 x 1 EFF 57% INT 57%
0.6 ~28.9 21 x 15 x 1 EFF 75% INT 75%
↑ second full contraction
1.1 ~33 26 x 8 x 1 EFF 86% INT 93%
↑ second full contraction


☒ DELETE ₪ RENAME Records (PRs) # curls
VOLUME REPS SETS BEST EFF BEST INT
516 26 3 27.5 20
1 ~24.75 18 x 10 x 1 EFF 90% INT 90%
2+ ~25.4 20 x 8 x 1 EFF 92% INT 100%
2+ ~27.9 PR 22 x 8 x 1 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # rear delt raise
VOLUME REPS SETS BEST EFF BEST INT
504 36 3 --- ---
~19.25 PR 14 x 12 x 3 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # face pulls
VOLUME REPS SETS BEST EFF BEST INT
756 36 3 46.75 34
0.9 ~28.9 21 x 12 x 3 EFF 62% INT 62%


10 min cardio @161 heartbeat/min and stretching
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Posts on February 15th