wait...
Exercises  51 
ijzersterk_faab
Age 26 , BW 69.2
Join Date: 2015-09-30.
Following: 52.
Insert Post:
Your are on Monday 21, Jan 2019
-- Bodyweight: 69.4
feeling light and healthy lol

☒ DELETE ₪ RENAME Records (PRs) # Hyperextension
VOLUME REPS SETS BEST EFF BEST INT
3123 45 3 --- ---
~86.3 BW x 15 x 3 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # SALP
VOLUME REPS SETS BEST EFF BEST INT
742.5 45 3 28.6 23
1.6 ~20.5 16.5 x 15 x 3 EFF 72% INT 72%


☒ DELETE ₪ RENAME Records (PRs) # Leg Raises
VOLUME REPS SETS BEST EFF BEST INT
3123 45 3 86.4 69.5
2+ ~86.3 BW x 15 x 3 EFF 100% INT 100%


☒ DELETE ₪ RENAME Records (PRs) # Squat highbar #sq
VOLUME REPS SETS BEST EFF BEST INT
5420 59 8 155.4 147.5
0.1 ~47.2 40 x 8 x 1 EFF 30% INT 27%
0.1 ~70.75 60 x 8 x 1 EFF 46% INT 41%
0.1 ~89.75 80 x 6 x 1 EFF 58% INT 54%
0.2 ~109.5 100 x 5 x 1 EFF 70% INT 68%
0.3 ~129.75 110 x 8 x 1 EFF 83% INT 75%
1.1 ~135.65 115 x 8 x 3 EFF 87% INT 78%
↑ @5 rpe ez.


☒ DELETE ₪ RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
4402.5 59 9 122.65 122.5
0.1 ~43.8 40 x 5 x 2 EFF 36% INT 33%
0.2 ~64.05 58.5 x 5 x 2 EFF 52% INT 48%
0.2 ~90.3 78.5 x 7 x 1 EFF 74% INT 64%
0.3 ~104.4 88.5 x 8 x 1 EFF 85% INT 72%
0.9 ~106.15 90 x 8 x 3 EFF 87% INT 73%
↑ @6 or @5. Was easy


☒ DELETE ₪ RENAME Records (PRs) # DB Split Squats
VOLUME REPS SETS BEST EFF BEST INT
504 36 3 --- ---
~17.4 PR 14 x 12 x 3 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # Lat Pulldown
VOLUME REPS SETS BEST EFF BEST INT
1880 40 4 70.85 57
2+ ~58.45 47 x 10 x 4 EFF 82% INT 82%
↑ @7


☒ DELETE ₪ RENAME Records (PRs) # Face Pulls
VOLUME REPS SETS BEST EFF BEST INT
1005 60 4 29.2 23.5
2+ ~20.8 16.75 x 15 x 4 EFF 71% INT 71%
Post a comment
Posts on January 21st