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Mokka
Age --- , BW 80
Join Date: 2018-10-14.
Following: 14.
Insert Post:
Your are on Monday 21, Jan 2019
-- Bodyweight: 80
VOLUME REPS SETS BEST EFF BEST INT
3070 49 8 120.25 115
0.2 ~24.85 20 x 20 x 1 EFF 21% INT 17%
0.1 ~54.75 50 x 5 x 1 EFF 46% INT 43%
0.2 ~87.6 80 x 5 x 1 EFF 73% INT 70%
0.2 ~104.55 100 x 3 x 1 EFF 87% INT 87%
↑ vanaf hier met riem
2+ ~115 PR 107.5 x 4 x 4 EFF 96% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
4660 29 7 245.7 235
0.1 ~87.6 80 x 5 x 1 EFF 36% INT 34%
0.1 ~131.45 120 x 5 x 1 EFF 53% INT 51%
0.1 ~164.3 150 x 5 x 1 EFF 67% INT 64%
0.2 ~197.15 180 x 5 x 1 EFF 80% INT 77%
↑ vanaf hier met riem
0.3 ~219.55 210 x 3 x 1 EFF 89% INT 89%
2+ ~240.45 230 x 3 x 2 EFF 98% INT 98%


VOLUME REPS SETS BEST EFF BEST INT
2142.5 49 7 73.95 67.5
0.2 ~24.85 20 x 16 x 1 EFF 34% INT 30%
0.2 ~47.2 40 x 8 x 1 EFF 64% INT 59%
0.2 ~54.75 50 x 5 x 1 EFF 74% INT 74%
0.5 ~65.7 60 x 5 x 1 EFF 89% INT 89%
2+ ~69.55 63.5 x 5 x 3 EFF 94% INT 94%


VOLUME REPS SETS BEST EFF BEST INT
2540 28 5 --- ---
~94.35 PR BW x 8 x 1 EFF --- INT ---
~104.05 PR BW + 15 x 5 x 4 EFF --- INT ---


Superset ghr + seated row
VOLUME REPS SETS BEST EFF BEST INT
1920 24 4 89.75 80
2+ ~89.75 BW x 6 x 4 EFF 100% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
2988 42 4 93.25 75
0.4 ~67.15 54 x 12 x 1 EFF 72% INT 72%
2+ ~96.95 PR 78 x 10 x 3 EFF PR% INT PR%


Superset monkey shrugs + facepulls
VOLUME REPS SETS BEST EFF BEST INT
4152 48 4 111.9 90
0.8 ~94.5 76 x 12 x 1 EFF 84% INT 84%
2+ ~111.9 90 x 12 x 3 EFF 100% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
1980 48 4 --- ---
~44.75 36 x 12 x 1 EFF --- INT ---
~53.45 43 x 12 x 3 EFF --- INT ---


Superset bulgarian splitsquat + stangetje cable curl
DELETE RENAME Records (PRs) # bulgarian splitsquat
VOLUME REPS SETS BEST EFF BEST INT
4040 40 4 129.9 104.5
0.4 ~99.45 BW x 10 x 1 EFF 77% INT 77%
2+ ~134.25 PR BW + 28 x 10 x 3 EFF PR% INT PR%

DELETE RENAME Records (PRs) # stangetje cable curl
VOLUME REPS SETS BEST EFF BEST INT
1660 40 4 --- ---
~38.55 31 x 10 x 1 EFF --- INT ---
~55.95 PR 45 x 10 x 3 EFF --- INT ---


Superset db hammer curl + plank
VOLUME REPS SETS BEST EFF BEST INT
448 32 4 --- ---
~16.5 PR 14 x 8 x 4 EFF --- INT ---
↑ + 30s plank x4
Posts on January 21st