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PowerGunMama
Age 34 , BW ---
Join Date: 2019-06-08.
Insert Post:
Your are on Thursday 07, Nov 2019
---hidden BW---
Opvarmning --> foamroller og sort elastik.

VOLUME REPS SETS BEST EFF BEST INT
1660 36 6 117.6 117.5
0.3 ~49.75 PR 40 x 10 x 2 EFF 42% INT 34%
0.2 ~54.75 50 x 5 x 2 EFF 47% INT 43%
0.1 ~62.75 60 x 3 x 2 EFF 53% INT 51%


Uden smerter

VOLUME REPS SETS BEST EFF BEST INT
1330 17 4 140 140
0.1 ~67.3 60 x 6 x 1 EFF 48% INT 43%
0.1 ~87.6 80 x 5 x 1 EFF 63% INT 57%
0.1 ~94.1 90 x 3 x 1 EFF 67% INT 64%
0.1 ~104.55 100 x 3 x 1 EFF 75% INT 71%


DELETE RENAME Records (PRs) # Pulldown smal greb
VOLUME REPS SETS BEST EFF BEST INT
1080 36 3 --- ---
~37.3 PR 30 x 12 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Pushdown m. reb
VOLUME REPS SETS BEST EFF BEST INT
120 24 3 23.6 20
0.3 ~5.9 5 x 8 x 3 EFF 25% INT 25%


- En arm af gangen

VOLUME REPS SETS BEST EFF BEST INT
360 24 3 --- ---
~17.7 PR 15 x 8 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Dødløft med håndvægte stivbenet
VOLUME REPS SETS BEST EFF BEST INT
288 24 3 9.45 8
2+ ~14.15 PR 12 x 8 x 3 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Rear lateral raises
VOLUME REPS SETS BEST EFF BEST INT
24 24 2 --- ---
~1.25 1 x 12 x 2 EFF --- INT ---

Gør lidt ondt at lave

DELETE RENAME Records (PRs) # Ud ad rotation (Rotator cuff)
VOLUME REPS SETS BEST EFF BEST INT
0 30 2 --- ---
~0 0 x 15 x 2 EFF --- INT ---

Højre arm er meget stiv og får ikke helt den opnåede effekt ;(

VOLUME REPS SETS BEST EFF BEST INT
700 30 3 --- ---
~24.85 20 x 10 x 2 EFF --- INT ---
~37.3 PR 30 x 10 x 1 EFF --- INT ---
Posts on November 07th