wait...
Missquadzilla
Age --- , BW 62.8
Join Date: 2016-04-06.
Following: 2.
Insert Post:
Your are on Saturday 15, Feb 2020
-- Bodyweight: 62.8
A)
VOLUME REPS SETS BEST EFF BEST INT
1452.5 26 7 90 90
0.1 ~22.45 20 x 6 x 1 EFF 25% INT 22%
0.1 ~43.8 40 x 5 x 1 EFF 49% INT 44%
0.1 ~62.75 60 x 3 x 1 EFF 70% INT 67%
0.1 ~73.2 70 x 3 x 1 EFF 81% INT 78%
0.2 ~81 77.5 x 3 x 1 EFF 90% INT 86%
1 ~88.85 PR 85 x 3 x 2 EFF 99% INT 94%
↑ Video af første sæt. PR og VOLUME PR! Første sæt rpe @9.5 andet sæt rpe @11, haha..


B)
VOLUME REPS SETS BEST EFF BEST INT
660 24 4 72.5 72.5
0.2 ~22.45 20 x 6 x 2 EFF 31% INT 28%
0.1 ~33.65 30 x 6 x 1 EFF 46% INT 41%
0.1 ~44.9 40 x 6 x 1 EFF 62% INT 55%

VOLUME REPS SETS BEST EFF BEST INT
1130 20 4 72.5 72.5
0.1 ~53.5 50 x 4 x 1 EFF 74% INT 69%
0.3 ~61.7 PR 55 x 6 x 1 EFF 85% INT 76%
0.6 ~65.7 PR 60 x 5 x 2 EFF 91% INT 83%
↑ Lidt alternativt, men når man glemmer sin slingshot må man jo være kreativ.. Haha.


C)
VOLUME REPS SETS BEST EFF BEST INT
1705 62 4 47.2 40
0.5 ~34.2 27.5 x 14 x 1 EFF 72% INT 69%
0.5 ~34.2 27.5 x 14 x 1 EFF 72% INT 69%
0.5 ~34.2 27.5 x 14 x 1 EFF 72% INT 69%
0.6 ~34.2 PR 27.5 x 20 x 1 EFF 72% INT 69%

D)
VOLUME REPS SETS BEST EFF BEST INT
184 46 4 7.85 7
0.2 ~4.95 4 x 10 x 1 EFF 63% INT 57%
0.2 ~4.95 4 x 10 x 1 EFF 63% INT 57%
0.3 ~4.95 4 x 12 x 1 EFF 63% INT 57%
0.3 ~4.95 4 x 14 x 1 EFF 63% INT 57%

E)
VOLUME REPS SETS BEST EFF BEST INT
440 32 4 18.65 15
2+ ~16.2 13.75 x 8 x 4 EFF 87% INT 92%

F)
VOLUME REPS SETS BEST EFF BEST INT
150 30 3 18.85 16
0.4 ~6.2 5 x 10 x 3 EFF 33% INT 31%

..

Der gaaet 6 uger med support oevelserne nu.
Taenker derfor at bytte lidt rundt fra paa mandag af.

Skulderpres med barbell = siddende skulderpres med db
Front raises = lateral raises
Rotation = pulldowns

Pas 1 og 3:
- Siddende skulderpres
- Pull ups
- Lateral raises
- Cuban press

Pas 2 og 4:
- Cable rows
- Reverse flyers
- Facepulls
- Pulldowns
..

SKALA 1 (godt) - 5 (vaerst)
- Soevn: 1
- DOMS: 2
- Lyst: 1
- Stress: 1
- Led: 2
Posts on February 15th