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Ijzersterk_ironauke
Age 26 , BW 90.4
Join Date: 2015-09-29.
Following: 30.
Insert Post:
Your are on Tuesday 17, Apr 2018
Custom ~1RM (EFF) Factor = 33.
-- Bodyweight: 89.4
lange opwarming schouders biceps triceps rug, high reps op tricep extention/curls/pulldowns/shoulder raise etc.

DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
3457 35 14 160 160
0.2 ~82.5 60 x 10 x 1 EFF 52% INT 38%
0.1 ~91.05 80 x 5 x 1 EFF 57% INT 50%
0.1 ~113.8 100 x 5 x 1 EFF 71% INT 63%
0.2 ~127.75 120 x 3 x 2 EFF 80% INT 75%
0.1 130 x 1 x 1 EFF 81% INT 81%
0.2 140 x 1 x 2 EFF 88% INT 88%
0.1 145 x 1 x 1 EFF 91% INT 91%
0.2 152 x 1 x 1 EFF 95% INT 95%
0.2 130 x 1 x 3 EFF 81% INT 81%
0.1 140 x 1 x 1 EFF 88% INT 88%


DELETE RENAME Records (PRs) # dumbell bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
1440 48 3 61.9 60
0.4 ~41.25 30 x 20 x 1 EFF 67% INT 50%
0.3 ~41.25 30 x 15 x 1 EFF 67% INT 50%
0.3 ~41.25 30 x 13 x 1 EFF 67% INT 50%
↑ slow eccentric en zvm stretch


VOLUME REPS SETS BEST EFF BEST INT
1656 34 3 147.15 107
0.2 ~60.5 44 x 14 x 1 EFF 41% INT 41%
0.4 ~71.5 52 x 10 x 2 EFF 49% INT 49%


DELETE RENAME Records (PRs) # reverse fly machine
VOLUME REPS SETS BEST EFF BEST INT
2040 30 3 122.4 96
1 ~93.5 68 x 10 x 3 EFF 76% INT 71%
↑ slow eccentric


VOLUME REPS SETS BEST EFF BEST INT
3150 30 3 137.5 100
2+ ~144.4 PR 105 x 10 x 3 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
1430.4 16 2 129.25 96.5
2+ ~113.45 BW x 8 x 2 EFF 88% INT 93%
Posts on April 17th