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Ijzersterk_ironauke
Age 26 , BW 87.5
Join Date: 2015-09-29.
Following: 30.
Insert Post:
Your are on Thursday 08, Jun 2017
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 97.5
lots of rolling

DELETE RENAME Records (PRs) # seated military press
VOLUME REPS SETS BEST EFF BEST INT
2225 45 7 59.75 52.5
0.6 ~55 PR 40 x 15 x 1 EFF 92% INT 76%
1 ~56.9 50 x 5 x 1 EFF 95% INT 95%
2+ ~62.6 PR 55 x 5 x 5 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
420 30 3 24.45 20
1 ~19.25 14 x 10 x 3 EFF 79% INT 70%


DELETE RENAME Records (PRs) # alternating standing arnold press
VOLUME REPS SETS BEST EFF BEST INT
540 30 3 30.45 24
1.2 ~24.75 18 x 10 x 3 EFF 81% INT 75%
↑ too light


DELETE RENAME Records (PRs) # hanging leg raises
VOLUME REPS SETS BEST EFF BEST INT
2340 24 3 133.4 97
2+ ~123.75 PR BW x 8 x 3 EFF 93% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
2850 35 2 137.5 100
2 ~123.75 PR 90 x 20 x 1 EFF 90% INT 90%
0.5 ~96.25 70 x 15 x 1 EFF 70% INT 70%
↑ dropset


, 12 minutes cardio @ +- 160 bpm
Posts on June 08th