wait...
? Willem
Age --- , BW 81.5
Join Date: 2015-02-22.
Following: 6.
Insert Post:
Your are on Thursday 20, Nov 2014
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 89.5
DELETE RENAME Records (PRs) # close grip cable rows
VOLUME REPS SETS BEST EFF BEST INT
3885 42 6 126.65 95
2+ ~123.35 PR 92.5 x 14 x 1 EFF 97% INT 97%
2+ ~111 92.5 x 7 x 1 EFF 88% INT 97%
2 ~107.4 92.5 x 6 x 1 EFF 85% INT 97%
1.7 ~104.05 92.5 x 5 x 1 EFF 82% INT 97%
1.7 ~104.05 92.5 x 5 x 1 EFF 82% INT 97%
1.7 ~104.05 92.5 x 5 x 1 EFF 82% INT 97%


DELETE RENAME Records (PRs) # machine shoulder press
VOLUME REPS SETS BEST EFF BEST INT
1980 36 5 --- ---
~73.35 PR 55 x 12 x 1 EFF --- INT ---
~63.85 55 x 6 x 1 EFF --- INT ---
~63.85 55 x 6 x 1 EFF --- INT ---
~63.85 55 x 6 x 1 EFF --- INT ---
~63.85 55 x 6 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
9225 45 5 --- ---
~273.35 PR 205 x 15 x 1 EFF --- INT ---
~254.5 205 x 8 x 1 EFF --- INT ---
~254.5 205 x 8 x 1 EFF --- INT ---
~246 205 x 7 x 1 EFF --- INT ---
~246 205 x 7 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1330 38 5 --- ---
~46.65 PR 35 x 14 x 1 EFF --- INT ---
~42 35 x 7 x 1 EFF --- INT ---
~40.65 35 x 6 x 1 EFF --- INT ---
~39.4 35 x 5 x 1 EFF --- INT ---
~40.65 35 x 6 x 1 EFF --- INT ---
↑ (negatives)


DELETE RENAME Records (PRs) # Machine lat raises
VOLUME REPS SETS BEST EFF BEST INT
1620 36 5 --- ---
~60 PR 45 x 12 x 1 EFF --- INT ---
~52.25 45 x 6 x 1 EFF --- INT ---
~52.25 45 x 6 x 1 EFF --- INT ---
~52.25 45 x 6 x 1 EFF --- INT ---
~52.25 45 x 6 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2400 60 5 --- ---
~53.35 40 x 20 x 1 EFF --- INT ---
~53.35 40 x 10 x 1 EFF --- INT ---
~53.35 40 x 10 x 1 EFF --- INT ---
~53.35 40 x 10 x 1 EFF --- INT ---
~53.35 40 x 10 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2640 24 3 --- ---
~146.65 PR 110 x 10 x 1 EFF --- INT ---
~136.55 110 x 8 x 1 EFF --- INT ---
~127.75 110 x 6 x 1 EFF --- INT ---
Posts on November 20th