VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
4325 | 21 | 5 | 275 | 275 |
0.2 ~213.55 | 195 x 5 x 1 | EFF 78% INT 71% | |
↑ 3sec pause sore quads | |||
0.2 ~213.55 | 195 x 5 x 1 | EFF 78% INT 71% | |
↑ quads sore | |||
0.2 ~224.5 | 205 x 5 x 1 | EFF 82% INT 75% | |
0.3 ~235.25 | 225 x 3 x 2 | EFF 86% INT 82% | |
↑ these easy |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
7560 | 40 | 5 | 206.4 | 175 |
2+ ~218.2 | 185 x 8 x 3 | EFF PR% INT PR% | |
2+ ~230 | PR 195 x 8 x 2 | EFF PR% INT PR% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
2700 | 24 | 4 | 139.2 | 115 |
0.7 ~117.8 | 105 x 6 x 1 | EFF 85% INT 91% | |
1.5 ~123.4 | 110 x 6 x 1 | EFF 89% INT 96% | |
2+ ~129 | 115 x 6 x 1 | EFF 93% INT 100% | |
2+ ~134.65 | PR 120 x 6 x 1 | EFF 97% INT PR% |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1600 | 40 | 4 | --- | --- |
~49.75 | PR 40 x 10 x 4 | EFF --- INT --- |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
360 | 36 | 3 | --- | --- |
~12.45 | 10 x 12 x 3 | EFF --- INT --- |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1520 | 34 | 4 | 49.75 | 40 |
2+ ~47.2 | 40 x 8 x 1 | EFF 95% INT 100% | |
2+ ~49.75 | 40 x 10 x 1 | EFF 100% INT 100% | |
2+ ~58.95 | PR 50 x 8 x 2 | EFF PR% INT PR% |