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bk201
Age 27 , BW 76
Join Date: 2016-11-02.
Following: 11.
Insert Post:
Your are on Wednesday 20, Dec 2017
-- Bodyweight: 78
Facepulls
3x20-30

VOLUME REPS SETS BEST EFF BEST INT
800 40 2 133.15 130
0.5 ~24.85 20 x 20 x 2 EFF 19% INT 15%


VOLUME REPS SETS BEST EFF BEST INT
3680 48 5 105.7 85
0.3 ~70.75 60 x 8 x 1 EFF 67% INT 71%
2+ ~99.45 80 x 10 x 4 EFF 94% INT 94%


VOLUME REPS SETS BEST EFF BEST INT
1700 41 6 65.25 64
0.1 ~24.85 20 x 10 x 1 EFF 38% INT 31%
0.1 ~43.8 40 x 5 x 1 EFF 67% INT 63%
0.7 ~54.75 50 x 5 x 3 EFF 84% INT 78%
0.5 ~62.15 PR 50 x 11 x 1 EFF 95% INT 78%


VOLUME REPS SETS BEST EFF BEST INT
3600 40 5 117.2 107
0.3 ~92 BW x 8 x 1 EFF 79% INT 73%
2+ ~109.7 BW + 15 x 8 x 4 EFF 94% INT 87%


Superset

DELETE RENAME Records (PRs) # romanian deadlift
VOLUME REPS SETS BEST EFF BEST INT
2400 32 4 129.75 110
0.2 ~70.75 60 x 8 x 1 EFF 55% INT 55%
0.9 ~94.35 80 x 8 x 3 EFF 73% INT 73%


DELETE RENAME Records (PRs) # Slightly incline DB press
VOLUME REPS SETS BEST EFF BEST INT
1120 38 4 --- ---
~23.6 20 x 8 x 1 EFF --- INT ---
~39.8 PR 32 x 10 x 3 EFF --- INT ---


Superset

Side raises
4 sets

DELETE RENAME Records (PRs) # neutral grip pulldown
VOLUME REPS SETS BEST EFF BEST INT
2380 34 3 99.45 87
1.2 ~87.05 PR 70 x 12 x 2 EFF 88% INT 80%
0.5 ~87.05 70 x 10 x 1 EFF 88% INT 80%


Superset

tricep pushdown

Bi's
Posts on December 20th