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Rasmushorslev
Age 28 , BW 93
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Wednesday 02, Dec 2015
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 94
Kl. 11.30
100 m medley: 1:45

Kl. 16.30
VOLUME REPS SETS BEST EFF BEST INT
1360 21 9 105 105
0.1 ~41.4 40 x 3 x 2 EFF 39% INT 38%
0.1 ~51.7 50 x 3 x 1 EFF 49% INT 48%
~61 60 x 2 x 1 EFF 58% INT 57%
0.1 ~71.2 70 x 2 x 1 EFF 68% INT 67%
0.1 ~81.35 80 x 2 x 1 EFF 77% INT 76%
0.1 ~88.45 87 x 2 x 1 EFF 84% INT 83%
0.4 ~95.6 PR 94 x 2 x 2 EFF 91% INT 90%

A1
VOLUME REPS SETS BEST EFF BEST INT
1286 13 6 140 140
0.1 ~72.4 70 x 3 x 1 EFF 52% INT 50%
0.1 ~91.55 90 x 2 x 1 EFF 65% INT 64%
0.1 ~101.7 100 x 2 x 1 EFF 73% INT 71%
0.1 ~111.85 110 x 2 x 1 EFF 80% INT 79%
0.3 ~121 119 x 2 x 2 EFF 86% INT 85%
↑ 2+1

eksperimenterede lidt med "kortere hiv/hurtigere nedsætning".
A2
VOLUME REPS SETS BEST EFF BEST INT
678 7 6 140 140
~71.2 70 x 2 x 1 EFF 51% INT 50%
90 x 1 x 1 EFF 64% INT 64%
100 x 1 x 1 EFF 71% INT 71%
110 x 1 x 1 EFF 79% INT 79%
0.1 119 x 1 x 2 EFF 85% INT 85%
↑ 2+1

VOLUME REPS SETS BEST EFF BEST INT
4800 48 6 167.5 167.5
0.1 ~67.9 60 x 8 x 1 EFF 41% INT 36%
0.2 ~113.2 100 x 8 x 1 EFF 68% INT 60%
0.9 ~124.55 110 x 8 x 4 EFF 74% INT 66%

DELETE RENAME Records (PRs) # Bulgarien Split Squats
VOLUME REPS SETS BEST EFF BEST INT
990 60 6 49.4 42
1 ~19.4 16.5 x 10 x 6 EFF 39% INT 39%
↑ 3 sæt til hvert ben

DELETE RENAME Records (PRs) # Glute Ham Raises
VOLUME REPS SETS BEST EFF BEST INT
2256 24 3 106.4 94
2+ ~106.4 BW x 8 x 3 EFF 100% INT 100%

B1
Isometrisk leg extentions
60x 20 sek x 3
B2
VOLUME REPS SETS BEST EFF BEST INT
3384 36 3 --- ---
~110.6 BW x 12 x 3 EFF --- INT ---
Posts on December 02nd