wait...
ijzersterk_pouja
Age --- , BW 75.7
Join Date: 2015-06-20.
Following: 23.
Insert Post:
Your are on Saturday 18, Jan 2020
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 76
VOLUME REPS SETS BEST EFF BEST INT
2940 28 8 215.4 215
0.1 ~66.65 60 x 5 x 2 EFF 31% INT 28%
0.1 ~105.25 100 x 3 x 1 EFF 49% INT 47%
0.1 ~126.3 120 x 3 x 1 EFF 59% INT 56%
0.3 ~147.35 140 x 3 x 4 EFF 68% INT 65%


VOLUME REPS SETS BEST EFF BEST INT
2215 62 9 62.15 57.5
0.3 ~25.8 20 x 10 x 2 EFF 42% INT 35%
0.2 ~38.7 30 x 10 x 1 EFF 62% INT 52%
0.2 ~44.45 40 x 5 x 1 EFF 71% INT 70%
0.4 ~54.55 PR 45 x 8 x 1 EFF 88% INT 78%
0.4 ~55.55 50 x 5 x 1 EFF 89% INT 87%
0.8 ~57.9 55 x 3 x 1 EFF 93% INT 96%
2+ ~63.15 PR 60 x 3 x 1 EFF PR% INT PR%
↑ @8.5 The firealarm went af when I started to lift :/
0.4 ~54.55 PR 45 x 8 x 1 EFF 88% INT 78%


VOLUME REPS SETS BEST EFF BEST INT
1300 50 5 63.25 49
1.1 ~33.55 26 x 10 x 5 EFF 53% INT 53%


VOLUME REPS SETS BEST EFF BEST INT
2499 45 6 110.3 91
0.1 ~43.35 39 x 5 x 1 EFF 39% INT 43%
0.2 ~63.05 52 x 8 x 1 EFF 57% INT 57%
0.9 ~71.5 59 x 8 x 4 EFF 65% INT 65%


VOLUME REPS SETS BEST EFF BEST INT
940 35 4 46.05 40
0.1 ~22.2 20 x 5 x 1 EFF 48% INT 50%
1 ~36.15 28 x 10 x 3 EFF 78% INT 70%


DELETE RENAME Records (PRs) # side/front deltoid raises
VOLUME REPS SETS BEST EFF BEST INT
90 30 3 3.85 3
2+ ~3.85 3 x 10 x 3 EFF 100% INT 100%


DELETE RENAME Records (PRs) # machine rear deltoid flys
VOLUME REPS SETS BEST EFF BEST INT
1450 50 5 23.25 18
2+ ~37.4 PR 29 x 10 x 5 EFF PR% INT PR%


+10min abs/core
Posts on January 18th