wait...
Mokka
Age --- , BW 76.2
Join Date: 2018-10-14.
Following: 14.
Insert Post:
Your are on Wednesday 16, Jan 2019
-- Bodyweight: 80
VOLUME REPS SETS BEST EFF BEST INT
4450 45 9 172.5 165
0.1 ~24.85 20 x 12 x 1 EFF 14% INT 12%
0.1 ~82.55 70 x 8 x 1 EFF 48% INT 42%
0.2 ~120.5 110 x 5 x 1 EFF 70% INT 67%
0.3 ~153.35 140 x 5 x 1 EFF 89% INT 85%
↑ vanaf hier met riem
2+ ~167.25 160 x 3 x 5 EFF 97% INT 97%


VOLUME REPS SETS BEST EFF BEST INT
3735 57 11 130 130
0.2 ~24.85 20 x 20 x 1 EFF 19% INT 15%
0.1 ~58.95 50 x 8 x 1 EFF 45% INT 38%
0.1 ~76.65 70 x 5 x 1 EFF 59% INT 54%
0.2 ~98.55 90 x 5 x 1 EFF 76% INT 69%
↑ vanaf hier met riem
0.1 ~104.55 100 x 3 x 1 EFF 80% INT 77%
0.1 110 x 1 x 1 EFF 85% INT 85%
1.3 ~120.25 115 x 3 x 5 EFF 92% INT 88%


Superset lc + db ohp
VOLUME REPS SETS BEST EFF BEST INT
2388 60 5 68.4 58
0.3 ~38.55 31 x 12 x 1 EFF 56% INT 53%
1.7 ~52.2 PR 42 x 12 x 4 EFF 76% INT 72%

DELETE RENAME Records (PRs) # db press unilateral
VOLUME REPS SETS BEST EFF BEST INT
816 36 4 29.5 25
0.4 ~22.4 PR 18 x 12 x 1 EFF 76% INT 72%
2+ ~29.5 25 x 8 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
3810 42 4 --- ---
~99.45 BW x 12 x 1 EFF --- INT ---
~118.1 PR BW + 15 x 10 x 3 EFF --- INT ---


Superset LE + db side raise
VOLUME REPS SETS BEST EFF BEST INT
3460 50 5 100.25 85
0.3 ~72.1 58 x 10 x 1 EFF 72% INT 68%
2+ ~89.5 72 x 10 x 4 EFF 89% INT 85%

VOLUME REPS SETS BEST EFF BEST INT
592 64 5 --- ---
~8.7 PR 7 x 16 x 1 EFF --- INT ---
~12.45 10 x 12 x 4 EFF --- INT ---


Superset legraise + db tricep kickback
VOLUME REPS SETS BEST EFF BEST INT
2880 36 3 --- ---
~99.45 PR BW x 12 x 3 EFF --- INT ---

DELETE RENAME Records (PRs) # db tricep kickback
VOLUME REPS SETS BEST EFF BEST INT
270 30 3 --- ---
~11.2 PR 9 x 10 x 3 EFF --- INT ---
Posts on January 16th