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ijzersterk_faab
Age 26 , BW 67.2
Join Date: 2015-09-30.
Following: 52.
Insert Post:
Your are on Monday 16, Sep 2019
-- Bodyweight: 68.5
weekend bloat wut

2x 10 kcal assault bike

VOLUME REPS SETS BEST EFF BEST INT
3082.5 45 3 --- ---
~85.15 BW x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
742.5 45 3 34.2 27.5
1.1 ~20.5 16.5 x 15 x 3 EFF 60% INT 60%


VOLUME REPS SETS BEST EFF BEST INT
3082.5 45 3 86.4 69.5
2+ ~85.15 BW x 15 x 3 EFF 99% INT 99%


DELETE RENAME Records (PRs) # Squat Lowbar #sq
VOLUME REPS SETS BEST EFF BEST INT
5677.5 56 12 182.5 182.5
0.1 ~43.8 40 x 5 x 1 EFF 24% INT 22%
0.1 ~65.7 60 x 5 x 1 EFF 36% INT 33%
0.1 ~87.6 80 x 5 x 1 EFF 48% INT 44%
0.1 ~76.65 70 x 5 x 1 EFF 42% INT 38%
0.1 ~98.55 90 x 5 x 1 EFF 54% INT 49%
0.1 ~117.65 110 x 4 x 1 EFF 64% INT 60%
0.1 ~128.35 120 x 4 x 1 EFF 70% INT 66%
0.2 ~149.5 130 x 7 x 1 EFF 82% INT 71%
0.5 ~152.4 132.5 x 7 x 2 EFF 83% INT 73%
142.5 x 1 x 1 EFF 78% INT 78%
0.1 150 x 1 x 1 EFF 82% INT 82%

old stance (slightly wider)

DELETE RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
4680 56 9 132 132
0.1 ~43.8 40 x 5 x 2 EFF 33% INT 30%
0.1 ~65.7 60 x 5 x 1 EFF 50% INT 45%
0.1 ~87.6 80 x 5 x 1 EFF 66% INT 61%
0.1 ~96.3 90 x 4 x 1 EFF 73% INT 68%
0.4 ~120.9 PR 102.5 x 8 x 1 EFF 92% INT 78%
↑ @8.5
1 ~117.95 100 x 8 x 3 EFF 89% INT 76%
↑ @8.5-9


VOLUME REPS SETS BEST EFF BEST INT
940 40 4 34.2 27.5
2+ ~29.2 23.5 x 10 x 4 EFF 85% INT 85%
↑ @7-9


DELETE RENAME Records (PRs) # Rear Delt Fly Machine
VOLUME REPS SETS BEST EFF BEST INT
855 45 3 --- ---
~23.6 19 x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
506.25 45 3 --- ---
~14 11.25 x 15 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
412.5 30 2 29.2 23.5
0.7 ~17.1 13.75 x 15 x 2 EFF 59% INT 59%


+2x 15 kcal bike
Posts on September 16th