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Pompenmaar
Age 29 , BW 112
Join Date: 2015-09-28.
Following: 18.
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Your are on Wednesday 18, Jan 2017
-- Bodyweight: 113
Hip is getting better thanks to Joey's tips.

DELETE RENAME Records (PRs) # Paused Squat #sq
VOLUME REPS SETS BEST EFF BEST INT
4037.5 40 8 172.5 157.5
0.1 ~21.9 20 x 5 x 1 EFF 13% INT 13%
0.2 ~76.65 70 x 5 x 2 EFF 44% INT 44%
0.1 ~109.5 100 x 5 x 1 EFF 63% INT 63%
0.2 ~131.45 120 x 5 x 1 EFF 76% INT 76%
1.5 ~156.05 142.5 x 5 x 3 EFF 90% INT 90%
↑ good, but not deep enough, Jordi wants 100% depth


DELETE RENAME Records (PRs) # Paused Bench Legs Up #bp
VOLUME REPS SETS BEST EFF BEST INT
2750 35 7 104.05 95
0.1 ~21.9 20 x 5 x 1 EFF 21% INT 21%
0.4 ~76.65 70 x 5 x 2 EFF 74% INT 74%
1 ~98.55 90 x 5 x 1 EFF 95% INT 95%
2+ ~109.5 PR 100 x 5 x 3 EFF PR% INT PR%
↑ good


Wut, forgot to bench press 3/4 ...

DELETE RENAME Records (PRs) # Stiff Leg Deadlift #dl
VOLUME REPS SETS BEST EFF BEST INT
2000 20 4 139.05 130
0.9 ~109.5 100 x 5 x 4 EFF 79% INT 77%


Did some hook-grip tests at 150, nothing special.

VOLUME REPS SETS BEST EFF BEST INT
2712 24 3 129.75 110
2+ ~133.3 PR BW x 8 x 3 EFF PR% INT PR%
↑ Biem, eat that bodyweight


VOLUME REPS SETS BEST EFF BEST INT
1140 24 3 56.05 47.5
2+ ~56.05 47.5 x 8 x 3 EFF 100% INT 100%
↑ Arms bigger everyday


Each side
VOLUME REPS SETS BEST EFF BEST INT
520 26 3 27.6 24
0.6 ~24.85 PR 20 x 10 x 1 EFF 90% INT 83%
0.9 ~23.6 20 x 8 x 2 EFF 85% INT 83%


Planks and stretches.
Found out with some of the guys there that my hip is really stiff. Maybe it is not only the groin but other muscles as well. Need more sextoys to stretch.
Posts on January 18th