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PILOGBUE
Age 33 , BW 85
Join Date: 2014-07-24.
Insert Post:
Your are on Monday 16, Nov 2015
-- Bodyweight: 80
Power Upper

20:20 -

DELETE RENAME Records (PRs) # Dumbbell bench press
VOLUME REPS SETS BEST EFF BEST INT
503.5 19 3 29.85 24
2+ ~29 26.5 x 5 x 1 EFF 97% INT PR%
2+ ~29.75 26.5 x 6 x 1 EFF 100% INT PR%
2+ ~31.25 PR 26.5 x 8 x 1 EFF PR% INT PR%
↑ 3 sets of 3-5


VOLUME REPS SETS BEST EFF BEST INT
860 11 3 83.4 75
2+ ~83.65 PR 80 x 3 x 1 EFF 100% INT PR%
↑ 3 sets of 3-5 reps
2+ ~82.9 PR 77.5 x 4 x 1 EFF 99% INT PR%
2+ ~82.9 PR 77.5 x 4 x 1 EFF 99% INT PR%


DELETE RENAME Records (PRs) # Seated dumbbell shoulder press
VOLUME REPS SETS BEST EFF BEST INT
537.5 25 3 28.3 24
0.8 ~25.35 21.5 x 8 x 1 EFF 90% INT 90%
0.9 ~26.05 21.5 x 9 x 1 EFF 92% INT 90%
0.8 ~25.35 21.5 x 8 x 1 EFF 90% INT 90%
↑ 3 sets of 6-10 reps


DELETE RENAME Records (PRs) # Rack chins benk
VOLUME REPS SETS BEST EFF BEST INT
1330 14 2 108 96
2+ ~106.6 BW + 15 x 6 x 1 EFF 99% INT 99%
2+ ~112.05 PR BW + 15 x 8 x 1 EFF PR% INT 99%
↑ 2 sets of 6-10 reps



DELETE RENAME Records (PRs) # Weighted chest dip
VOLUME REPS SETS BEST EFF BEST INT
1440 16 2 110.15 91
2+ ~103.5 BW + 10 x 7 x 1 EFF 94% INT 99%
2+ ~108.95 BW + 10 x 9 x 1 EFF 99% INT 99%
↑ 2 sets of 6-10



VOLUME REPS SETS BEST EFF BEST INT
1360 17 2 99.65 91
0.7 ~94.35 BW x 8 x 1 EFF 95% INT 88%
0.8 ~96.85 PR BW x 9 x 1 EFF 97% INT 88%
↑ Sets to 10






DELETE RENAME Records (PRs) # Decline Barbell pullovers
VOLUME REPS SETS BEST EFF BEST INT
418.5 27 2 16.15 13
2+ ~19.25 15.5 x 13 x 1 EFF PR% INT PR%
2+ ~19.25 PR 15.5 x 14 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
812 29 3 33.9 28
2+ ~33.9 28 x 9 x 1 EFF 100% INT 100%
2+ ~33.9 28 x 9 x 1 EFF 100% INT 100%
2+ ~34.8 28 x 11 x 1 EFF PR% INT 100%
↑ 3 set of 6-10 reps drop 5


DELETE RENAME Records (PRs) # Weighted triceps dip
VOLUME REPS SETS BEST EFF BEST INT
2295 27 3 116 98.1
0.6 ~100.25 BW + 5 x 8 x 1 EFF 86% INT 87%
0.7 ~102.9 BW + 5 x 9 x 1 EFF 89% INT 87%
0.8 ~105.7 BW + 5 x 10 x 1 EFF 91% INT 87%
↑ 3 sets of 6-10. Funker godt å ha denne sein når albuene er varma opp.


DROPSET
VOLUME REPS SETS BEST EFF BEST INT
634 38 3 22.4 18
2+ ~22.4 18 x 14 x 1 EFF 100% INT 100%
2+ ~22.4 18 x 14 x 1 EFF 100% INT 100%
0.4 ~16.15 13 x 10 x 1 EFF 72% INT 72%
↑ set, 3 drops. 1.25


DROPSET
DELETE RENAME Records (PRs) # Barbell reverse curls
VOLUME REPS SETS BEST EFF BEST INT
648 36 3 22.4 18
2+ ~22.4 18 x 11 x 1 EFF 100% INT 100%
2+ ~22.4 18 x 12 x 1 EFF 100% INT 100%
2+ ~22.4 18 x 13 x 1 EFF 100% INT 100%
↑ 3 set, 3 drops. 1.25
Posts on November 16th