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Ijzersterk_ironauke
Age 26 , BW 87.5
Join Date: 2015-09-29.
Following: 30.
Insert Post:
Your are on Friday 01, Apr 2016
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 87
DELETE RENAME Records (PRs) # low bar squat #sq
VOLUME REPS SETS BEST EFF BEST INT
2605 27 8 150 150
0.1 ~76.15 60 x 8 x 1 EFF 51% INT 40%
0.1 ~91.05 80 x 5 x 1 EFF 61% INT 53%
0.1 ~106.45 100 x 3 x 1 EFF 71% INT 67%
0.1 ~122.4 115 x 3 x 1 EFF 82% INT 77%
0.8 ~139.2 135 x 2 x 4 EFF 93% INT 90%


DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
250 5 1 140 140
0.1 ~56.9 50 x 5 x 1 EFF 41% INT 36%


DELETE RENAME Records (PRs) # dumbell bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
1152 32 4 55.85 48
1.3 ~45.7 36 x 8 x 4 EFF 82% INT 75%


VOLUME REPS SETS BEST EFF BEST INT
5655 65 3 --- ---
~119.65 PR BW x 30 x 1 EFF --- INT ---
~119.65 BW x 20 x 1 EFF --- INT ---
~119.65 BW x 15 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
480 48 4 16.5 12
2+ ~13.75 PR 10 x 12 x 4 EFF 83% INT 83%


DELETE RENAME Records (PRs) # tricep cable rope pushdown
VOLUME REPS SETS BEST EFF BEST INT
1872 56 6 66 48
0.3 ~33 24 x 14 x 1 EFF 50% INT 50%
0.3 ~44 32 x 10 x 1 EFF 67% INT 67%
1.5 ~48.25 38 x 8 x 4 EFF 73% INT 79%


stretching
Posts on April 01st