wait...
Mokka
Age --- , BW 76.2
Join Date: 2018-10-14.
Following: 14.
Insert Post:
Your are on Wednesday 23, Jan 2019
-- Bodyweight: 79.6
VOLUME REPS SETS BEST EFF BEST INT
4400 43 8 172.5 165
0.1 ~24.85 20 x 12 x 1 EFF 14% INT 12%
0.1 ~76.65 70 x 5 x 1 EFF 44% 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+ ~171.15 PR 160 x 4 x 4 EFF 99% INT 97%


VOLUME REPS SETS BEST EFF BEST INT
3870 54 9 130 130
0.2 ~24.85 20 x 20 x 1 EFF 19% INT 15%
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
0.2 ~109.5 100 x 5 x 1 EFF 84% INT 77%
0.2 ~115 110 x 3 x 1 EFF 88% INT 85%
1.3 ~123 115 x 4 x 4 EFF 95% INT 88%


Superset pin squat + db press
VOLUME REPS SETS BEST EFF BEST INT
2705 20 6 190 190
0.1 ~76.65 70 x 5 x 1 EFF 40% INT 37%
0.1 ~115 110 x 3 x 1 EFF 61% INT 58%
0.1 ~156.8 150 x 3 x 1 EFF 83% INT 79%
↑ vanaf hier met riem
1.1 ~182.95 175 x 3 x 3 EFF 96% INT 92%

DELETE RENAME Records (PRs) # db press unilateral
VOLUME REPS SETS BEST EFF BEST INT
840 36 4 29.5 25
0.4 ~22.4 18 x 12 x 1 EFF 76% INT 72%
2+ ~30.65 PR 26 x 8 x 3 EFF PR% INT PR%


Superset LE + side raise
VOLUME REPS SETS BEST EFF BEST INT
2800 40 4 100.25 85
0.3 ~72.1 58 x 10 x 1 EFF 72% INT 68%
2+ ~92 74 x 10 x 3 EFF 92% INT 87%

VOLUME REPS SETS BEST EFF BEST INT
544 52 4 --- ---
~8.7 7 x 16 x 1 EFF --- INT ---
~14.9 12 x 12 x 3 EFF --- INT ---


Superset leg curl + dips
VOLUME REPS SETS BEST EFF BEST INT
2052 48 4 68.4 58
0.3 ~44.75 36 x 12 x 1 EFF 65% INT 62%
1.6 ~55.95 PR 45 x 12 x 3 EFF 82% INT 78%

VOLUME REPS SETS BEST EFF BEST INT
3943.2 42 4 118.1 95
0.8 ~98.95 BW x 12 x 1 EFF 84% INT 84%
2+ ~123.85 PR BW + 20 x 10 x 3 EFF PR% INT PR%


Superset calf raise + tricep + leg raise
VOLUME REPS SETS BEST EFF BEST INT
2964 42 4 83.3 67
2+ ~83.3 PR 67 x 12 x 1 EFF 100% INT 100%
2+ ~89.5 PR 72 x 10 x 3 EFF PR% INT PR%


DELETE RENAME Records (PRs) # overhead touwtje extension
VOLUME REPS SETS BEST EFF BEST INT
1792 52 4 57.8 49
0.4 ~38.55 31 x 16 x 1 EFF 67% INT 63%
1.3 ~44.75 36 x 12 x 3 EFF 77% INT 73%


VOLUME REPS SETS BEST EFF BEST INT
3820.8 48 4 --- ---
~98.95 BW x 12 x 4 EFF --- INT ---
Posts on January 23rd