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Ijzersterk_ironauke
Age 26 , BW 93
Join Date: 2015-09-29.
Following: 29.
Insert Post:
Your are on Sunday 17, Dec 2017
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 87
pompings @ ironhouse met Berend.

DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
4920 50 13 150 150
0.2 ~82.5 60 x 10 x 1 EFF 55% INT 40%
0.1 ~94.3 80 x 6 x 1 EFF 63% INT 53%
0.2 ~113.8 100 x 5 x 1 EFF 76% INT 67%
0.2 ~127.75 120 x 3 x 1 EFF 85% INT 80%
0.1 130 x 1 x 1 EFF 87% INT 87%
0.1 140 x 1 x 1 EFF 93% INT 93%
0.5 147.5 x 1 x 1 EFF 98% INT 98%
PR 152.5 x 1 x 1 EFF PR% INT PR%
↑ KIRILL WHO?
0.6 ~139.2 135 x 2 x 3 EFF 93% INT 90%
0.5 ~126.9 100 x 8 x 2 EFF 85% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
2770 25 6 264.7 255
0.1 ~82.5 60 x 10 x 1 EFF 31% INT 24%
0.1 ~113.8 100 x 5 x 1 EFF 43% INT 39%
0.1 ~159.3 140 x 5 x 1 EFF 60% INT 55%
0.1 ~191.6 180 x 3 x 1 EFF 72% INT 71%
↑ hook
0.1 210 x 1 x 1 EFF 79% INT 82%
↑ hook
0.1 220 x 1 x 1 EFF 83% INT 86%
↑ hook


VOLUME REPS SETS BEST EFF BEST INT
1240 27 3 76.15 71
0.3 ~55 40 x 14 x 1 EFF 72% INT 56%
0.3 ~68.75 50 x 10 x 1 EFF 90% INT 70%
0.2 ~63.85 60 x 3 x 1 EFF 84% INT 85%
↑ pain in shoulder


VOLUME REPS SETS BEST EFF BEST INT
4350 50 5 184.35 157.5
1.1 ~119.65 BW x 10 x 5 EFF 65% INT 55%


VOLUME REPS SETS BEST EFF BEST INT
2088 24 3 139.65 131.2
0.7 ~110.4 BW x 8 x 3 EFF 79% INT 66%


DELETE RENAME Records (PRs) # laying leg curl
VOLUME REPS SETS BEST EFF BEST INT
960 24 3 --- ---
~50.75 PR 40 x 8 x 3 EFF --- INT ---
↑ sick pump


VOLUME REPS SETS BEST EFF BEST INT
555 28 3 28.3 26
0.3 ~24.05 17.5 x 10 x 1 EFF 85% INT 67%
0.4 ~27.5 20 x 10 x 1 EFF 97% INT 77%
0.6 ~28.55 PR 22.5 x 8 x 1 EFF PR% INT 87%
Posts on December 17th