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Ijzersterk_ironauke
Age 25 , BW 93.7
Join Date: 2015-09-29.
Following: 27.
Insert Post:
Your are on Sunday 19, Aug 2018
Custom ~1RM (EFF) Factor = 26.
-- Bodyweight: 92
trainen in izi fitness huizen om 9u

DELETE RENAME Records (PRs) # low bar squat #sq
VOLUME REPS SETS BEST EFF BEST INT
3510 34 8 208 200
0.2 ~82.1 60 x 8 x 2 EFF 39% INT 30%
0.1 ~118.2 100 x 5 x 1 EFF 57% INT 50%
0.1 ~151.65 140 x 3 x 1 EFF 73% INT 70%
0.2 ~173.35 160 x 3 x 1 EFF 83% INT 80%
↑ belt
0.1 ~176.8 170 x 2 x 1 EFF 85% INT 85%
0.2 ~187.2 180 x 2 x 1 EFF 90% INT 90%
↑ no wristwraps no chalk
0.1 ~162.5 150 x 3 x 1 EFF 78% INT 75%


DELETE RENAME Records (PRs) # paused bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
2580 29 6 173.35 161
0.2 ~91.75 60 x 10 x 1 EFF 53% INT 37%
0.1 ~94.55 80 x 5 x 1 EFF 55% INT 50%
0.1 ~118.2 100 x 5 x 1 EFF 68% INT 62%
0.4 ~130 120 x 3 x 3 EFF 75% INT 75%


DELETE RENAME Records (PRs) # incline dumbell press #bp
VOLUME REPS SETS BEST EFF BEST INT
1080 40 4 61.2 40
0.3 ~36.7 24 x 10 x 1 EFF 60% INT 60%
1 ~42.8 28 x 10 x 3 EFF 70% INT 70%


DELETE RENAME Records (PRs) # plate machine row
VOLUME REPS SETS BEST EFF BEST INT
2400 30 3 --- ---
~122.35 PR 80 x 10 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
544 26 3 36.7 30
0.3 ~27.55 18 x 10 x 1 EFF 75% INT 60%
0.4 ~33.65 22 x 10 x 1 EFF 92% INT 73%
0.3 ~29.7 24 x 6 x 1 EFF 81% INT 80%


DELETE RENAME Records (PRs) # tricep cable rope pushdown
VOLUME REPS SETS BEST EFF BEST INT
1050 30 3 73.4 48
1.1 ~53.55 35 x 10 x 3 EFF 73% INT 73%


VOLUME REPS SETS BEST EFF BEST INT
800 20 2 84.1 55
0.7 ~61.2 40 x 10 x 2 EFF 73% INT 73%


VOLUME REPS SETS BEST EFF BEST INT
920 10 1 143.75 96.5
2 ~140.7 BW x 10 x 1 EFF 98% INT 95%


cardio 8 min
Posts on August 19th