wait...
Ijzersterk_ironauke
Age 26 , BW 89.7
Join Date: 2015-09-29.
Following: 30.
Insert Post:
Your are on Wednesday 26, Apr 2017
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 96
weinig gepost laatste tijd, ben een beetje trainen met oog op knieblessure.
beetje zoeken naar wat wel en niet pijn doet

VOLUME REPS SETS BEST EFF BEST INT
5260 37 9 264.7 250
0.1 ~88.85 70 x 8 x 1 EFF 34% INT 28%
0.1 ~141.45 120 x 6 x 1 EFF 53% INT 48%
0.1 ~170.3 160 x 3 x 1 EFF 64% INT 64%
0.1 ~170.3 160 x 3 x 1 EFF 64% INT 64%
↑ plus chains
0.3 ~191.6 180 x 3 x 3 EFF 72% INT 72%
↑ plus chains
0.2 ~212.9 200 x 3 x 1 EFF 80% INT 80%
↑ plus chains and belt
0.1 ~182.05 160 x 5 x 1 EFF 69% INT 64%
↑ afpompen


VOLUME REPS SETS BEST EFF BEST INT
2880 30 5 130.65 96
2+ ~113.15 BW x 6 x 3 EFF 87% INT 100%
↑ wide grip
2+ ~113.15 BW x 6 x 2 EFF 87% INT 100%
↑ clode grip


VOLUME REPS SETS BEST EFF BEST INT
3950 50 5 144.4 135
0.2 ~89.4 65 x 10 x 1 EFF 62% INT 48%
0.2 ~103.15 75 x 10 x 1 EFF 71% INT 56%
0.8 ~116.9 85 x 10 x 3 EFF 81% INT 63%


VOLUME REPS SETS BEST EFF BEST INT
1200 30 4 63.45 60
0.2 ~41.25 30 x 10 x 1 EFF 65% INT 50%
0.3 ~55 40 x 10 x 1 EFF 87% INT 67%
0.6 ~56.9 50 x 5 x 2 EFF 90% INT 83%


VOLUME REPS SETS BEST EFF BEST INT
420 30 3 24.75 20
1 ~19.25 14 x 10 x 3 EFF 78% INT 70%
↑ pump


schouder shit : ruud raises, front raises en side raises, superset. 0 pijn in schouder heel nice
Posts on April 26th