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Rasmushorslev
Age 29 , BW 98
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Friday 16, Apr 2021
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 98
AM: 09-10
A1)
DELETE RENAME Records (PRs) # Bænkpres-Close-Grip
VOLUME REPS SETS BEST EFF BEST INT
3040 40 5 115 115
0.2 ~67.9 60 x 8 x 1 EFF 59% INT 52%
1.1 ~90.55 80 x 8 x 4 EFF 79% INT 70%
↑ R45

A2)
VOLUME REPS SETS BEST EFF BEST INT
1080 48 4 52.8 47.5
0.9 ~26.45 22.5 x 12 x 4 EFF 50% INT 47%
↑ R45


B1
VOLUME REPS SETS BEST EFF BEST INT
1000 40 4 41.4 40
1.1 ~29.4 25 x 10 x 4 EFF 71% INT 63%

B2
VOLUME REPS SETS BEST EFF BEST INT
3528 56 4 110.95 98
1.6 ~74.1 63 x 14 x 4 EFF 67% INT 64%
↑ R60

DELETE RENAME Records (PRs) # Pulldowns Suppineret greb
VOLUME REPS SETS BEST EFF BEST INT
2254 42 3 --- ---
~65.9 PR 56 x 14 x 2 EFF --- INT ---
~57.65 49 x 14 x 1 EFF --- INT ---
↑ R60

VOLUME REPS SETS BEST EFF BEST INT
1800 45 3 47.05 40
2+ ~47.05 40 x 15 x 3 EFF 100% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
840 60 4 52.95 45
0.9 ~16.45 14 x 15 x 4 EFF 31% INT 31%
↑ 2x db's R45

DELETE RENAME Records (PRs) # Triceps Pushdown
VOLUME REPS SETS BEST EFF BEST INT
2850 45 3 76.45 65
1.9 ~70.6 60 x 15 x 1 EFF 92% INT 92%
2+ ~82.35 70 x 15 x 1 EFF PR% INT PR%
1.9 ~70.6 60 x 15 x 1 EFF 92% INT 92%
↑ R45


C1
DELETE RENAME Records (PRs) # Internal Rotation
VOLUME REPS SETS BEST EFF BEST INT
2025 45 3 --- ---
~52.95 PR 45 x 15 x 3 EFF --- INT ---

C2
VOLUME REPS SETS BEST EFF BEST INT
5880 60 3 --- ---
~115.3 PR BW x 20 x 3 EFF --- INT ---


D1
DELETE RENAME Records (PRs) # External Rotation
VOLUME REPS SETS BEST EFF BEST INT
900 45 3 11.3 10
2+ ~23.55 PR 20 x 15 x 3 EFF PR% INT PR%

D2
DELETE RENAME Records (PRs) # Decline sit ups
VOLUME REPS SETS BEST EFF BEST INT
7350 75 3 --- ---
~115.3 PR BW x 30 x 1 EFF --- INT ---
~115.3 BW x 25 x 1 EFF --- INT ---
~115.3 BW x 20 x 1 EFF --- INT ---

Wallslides
BWx12x3




10.30-11.10
7,2 km / 4:57 min/km
Posts on April 16th