VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
5600 | 41 | 7 | 250 | 250 |
0.1 ~80.75 | 60 x 10 x 1 | EFF 32% INT 24% | |
0.1 ~125 | 100 x 8 x 1 | EFF 50% INT 40% | |
0.1 ~163.35 | 140 x 6 x 1 | EFF 65% INT 56% | |
0.2 ~203.25 | 180 x 5 x 1 | EFF 81% INT 72% | |
0.2 ~218.75 | 200 x 4 x 1 | EFF 88% INT 80% | |
↑ t&g | |||
0.3 ~236.75 | PR 230 x 2 x 1 | EFF 95% INT 92% | |
↑ t&g | |||
0.3 ~233.35 | PR 200 x 6 x 1 | EFF 93% INT 80% | |
↑ t&g |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
5080 | 50 | 6 | 175 | 175 |
0.2 ~80.75 | 60 x 15 x 1 | EFF 46% INT 34% | |
0.2 ~134.6 | 100 x 10 x 1 | EFF 77% INT 57% | |
0.4 ~175 | 140 x 8 x 1 | EFF 100% INT 80% | |
0.3 ~163.35 | 140 x 6 x 1 | EFF 93% INT 80% | |
0.2 ~140 | 120 x 6 x 1 | EFF 80% INT 69% | |
↑ 3s pause | |||
0.1 ~112.9 | 100 x 5 x 1 | EFF 65% INT 57% | |
↑ 5s pause failed last rep |
VOLUME | REPS | SETS | BEST EFF | BEST INT |
---|---|---|---|---|
1972 | 20 | 4 | 112.35 | 99.5 |
2+ ~111.3 | BW x 5 x 1 | EFF 99% INT 99% | |
↑ 1 concentric | |||
2+ ~111.3 | BW x 5 x 1 | EFF 99% INT 99% | |
↑ 1 concentric | |||
2+ ~111.3 | BW x 5 x 2 | EFF 99% INT 99% | |
↑ all eccentric |