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? Willem
Age --- , BW 83.7
Join Date: 2015-02-22.
Following: 6.
Insert Post:
Your are on Friday 15, Jul 2016
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 84.3
VOLUME REPS SETS BEST EFF BEST INT
2700 30 10 124.15 120
1.2 ~95.3 90 x 3 x 10 EFF 77% INT 75%


DELETE RENAME Records (PRs) # close grip bench
VOLUME REPS SETS BEST EFF BEST INT
1920 32 4 86.9 70
2+ ~74.5 60 x 8 x 4 EFF 86% INT 86%


DELETE RENAME Records (PRs) # Parallel grip Vertical row machine (chest supported)
VOLUME REPS SETS BEST EFF BEST INT
3960 44 5 133.35 100
1.5 ~120 PR 90 x 15 x 1 EFF 90% INT 90%
0.8 ~111.7 90 x 8 x 1 EFF 84% INT 90%
0.8 ~111.7 90 x 8 x 1 EFF 84% INT 90%
0.7 ~108 90 x 7 x 1 EFF 81% INT 90%
0.6 ~104.5 90 x 6 x 1 EFF 78% INT 90%


DELETE RENAME Records (PRs) # machine shoulder press
VOLUME REPS SETS BEST EFF BEST INT
1800 30 5 102.85 80
0.4 ~80 60 x 10 x 1 EFF 78% INT 75%
0.2 ~67.5 60 x 5 x 1 EFF 66% INT 75%
0.2 ~67.5 60 x 5 x 1 EFF 66% INT 75%
0.2 ~67.5 60 x 5 x 1 EFF 66% INT 75%
0.2 ~67.5 60 x 5 x 1 EFF 66% INT 75%


DELETE RENAME Records (PRs) # cable rope curls
VOLUME REPS SETS BEST EFF BEST INT
3150 45 5 93.35 70
2+ ~93.35 PR 70 x 15 x 1 EFF 100% INT 100%
2+ ~86.9 70 x 8 x 1 EFF 93% INT 100%
2+ ~86.9 70 x 8 x 1 EFF 93% INT 100%
2+ ~84 70 x 7 x 1 EFF 90% INT 100%
2+ ~84 70 x 7 x 1 EFF 90% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
450 36 5 16.65 12.5
2+ ~16.65 PR 12.5 x 12 x 1 EFF 100% INT 100%
2+ ~14.5 12.5 x 6 x 1 EFF 87% INT 100%
2+ ~14.5 12.5 x 6 x 1 EFF 87% INT 100%
2+ ~14.5 12.5 x 6 x 1 EFF 87% INT 100%
2+ ~14.5 12.5 x 6 x 1 EFF 87% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
3540.6 42 5 143.4 115.5
0.5 ~112.4 BW x 14 x 1 EFF 78% INT 73%
0.3 ~101.15 BW x 7 x 1 EFF 71% INT 73%
0.3 ~101.15 BW x 7 x 1 EFF 71% INT 73%
0.3 ~101.15 BW x 7 x 1 EFF 71% INT 73%
0.3 ~101.15 BW x 7 x 1 EFF 71% INT 73%
Posts on July 15th