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Ijzersterk_ironauke
Age 26 , BW 93
Join Date: 2015-09-29.
Following: 29.
Insert Post:
Your are on Wednesday 18, Oct 2017
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 90
DELETE RENAME Records (PRs) # 2-board bench press
VOLUME REPS SETS BEST EFF BEST INT
7800 105 8 126.5 115
0.6 ~82.5 60 x 10 x 3 EFF 65% INT 52%
2+ ~110 PR 80 x 15 x 5 EFF 87% INT 70%


DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
3800 55 8 150 150
0.5 ~82.5 60 x 10 x 3 EFF 55% INT 40%
0.5 ~91.05 80 x 5 x 5 EFF 61% INT 53%
↑ for the stretch


DELETE RENAME Records (PRs) # incline dumbell press #bp
VOLUME REPS SETS BEST EFF BEST INT
720 40 4 55 40
0.7 ~24.75 18 x 10 x 4 EFF 45% INT 45%


VOLUME REPS SETS BEST EFF BEST INT
454 22 4 27.9 22
0.6 ~24.75 18 x 10 x 1 EFF 89% INT 82%
0.6 ~22.75 20 x 5 x 1 EFF 82% INT 91%
2+ ~26.4 PR 24 x 4 x 1 EFF 95% INT PR%
2+ ~27.7 PR 26 x 3 x 1 EFF 99% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
90 3 1 38.5 28
2+ ~31.95 PR 30 x 3 x 1 EFF 83% INT PR%


DELETE RENAME Records (PRs) # tricep cable rope pushdown
VOLUME REPS SETS BEST EFF BEST INT
1440 60 3 66 48
1.2 ~33 24 x 20 x 3 EFF 50% INT 50%


VOLUME REPS SETS BEST EFF BEST INT
1620 18 3 139.65 131.2
0.6 ~106.05 BW x 6 x 3 EFF 76% INT 69%
↑ slow descent for tricep stretch


ten minutes cardio @ 160-165

supersets bicep/tricep
Posts on October 18th