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diederik
Age 24 , BW 69.1
Join Date: 2017-10-02.
Following: 24.
Insert Post:
Your are on Thursday 13, Dec 2018
-- Bodyweight: 71.5
VOLUME REPS SETS BEST EFF BEST INT
1945 53 8 54.75 50
0.2 ~24.85 20 x 10 x 1 EFF 45% INT 40%
0.1 ~32.85 30 x 5 x 1 EFF 60% INT 60%
0.3 ~43.8 40 x 5 x 1 EFF 80% INT 80%
1.5 ~49.3 45 x 5 x 3 EFF 90% INT 90%
↑ @ 7
0.4 ~47.2 40 x 8 x 1 EFF 86% INT 80%
0.5 ~49.75 40 x 10 x 1 EFF 91% INT 80%


For every OHP, I also did a pull up.

VOLUME REPS SETS BEST EFF BEST INT
1430 50 5 41.8 40
0.2 ~26.1 21 x 10 x 1 EFF 62% INT 53%
0.3 ~32.3 26 x 10 x 1 EFF 77% INT 65%
1.5 ~39.8 PR 32 x 10 x 3 EFF 95% INT 80%
↑ ls8


My OHP felt really firm and stable! Just like my Dumbell press.

VOLUME REPS SETS BEST EFF BEST INT
1440 48 4 49.75 40
1.9 ~37.3 PR 30 x 12 x 4 EFF 75% INT 75%
↑ ls7


DELETE RENAME Records (PRs) # rear delt fly machine DTU
VOLUME REPS SETS BEST EFF BEST INT
1050 30 3 43.5 35
2+ ~43.5 35 x 10 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
300 30 3 18.65 15
0.9 ~12.45 10 x 10 x 3 EFF 67% INT 67%


ab roller, 1 legged leg curl, adductor
Posts on December 13th