wait...
Pompenmaar
Age 28 , BW 110
Join Date: 2015-09-28.
Following: 18.
Insert Post:
Your are on Sunday 11, Jun 2017
-- Bodyweight: 112
Brakke pomp

VOLUME REPS SETS BEST EFF BEST INT
3375 32 8 209.1 200
0.1 ~21.9 20 x 5 x 1 EFF 10% INT 10%
0.2 ~76.65 70 x 5 x 2 EFF 37% INT 35%
0.1 ~120.5 110 x 5 x 1 EFF 58% INT 55%
0.1 ~151.6 145 x 3 x 1 EFF 73% INT 73%
0.2 ~177.75 170 x 3 x 1 EFF 85% INT 85%
0.6 ~188.2 180 x 3 x 2 EFF 90% INT 90%
↑ ok


DELETE RENAME Records (PRs) # Squat 4 Sec Down #sq
VOLUME REPS SETS BEST EFF BEST INT
1620 12 3 145.85 130
2+ ~144.4 PR 135 x 4 x 3 EFF 99% INT PR%


DELETE RENAME Records (PRs) # Paused Bench #bp
VOLUME REPS SETS BEST EFF BEST INT
2345 32 8 130 130
0.1 ~21.9 20 x 5 x 1 EFF 17% INT 15%
0.2 ~65.7 60 x 5 x 2 EFF 51% INT 46%
0.1 ~87.6 80 x 5 x 1 EFF 67% INT 62%
0.1 ~99.3 95 x 3 x 1 EFF 76% INT 73%
0.1 ~104.55 100 x 3 x 1 EFF 80% INT 77%
0.4 ~115 110 x 3 x 2 EFF 88% INT 85%
↑ bit hard because of sucky bench


DELETE RENAME Records (PRs) # Paused Bench Small Grip
VOLUME REPS SETS BEST EFF BEST INT
1620 18 3 104.55 100
1.8 ~101 90 x 6 x 3 EFF 97% INT 90%


VOLUME REPS SETS BEST EFF BEST INT
3940 28 12 270 270
0.1 ~65.7 60 x 5 x 1 EFF 24% INT 22%
0.1 ~109.5 100 x 5 x 1 EFF 41% INT 37%
0.1 ~149.75 140 x 4 x 1 EFF 55% INT 52%
0.1 ~171.15 160 x 4 x 1 EFF 63% INT 59%
0.1 ~189.1 185 x 2 x 2 EFF 70% INT 69%
0.2 200 x 1 x 6 EFF 74% INT 74%
↑ MEH, dunno what is going on


VOLUME REPS SETS BEST EFF BEST INT
1125 18 3 69 60
2+ ~70.1 PR 62.5 x 6 x 3 EFF PR% INT PR%
↑ BIEM


Tricep push-down, ham-curls and stretches
Posts on June 11th