wait...
ijzersterk_pouja
Age --- , BW 76
Join Date: 2015-06-20.
Following: 23.
Insert Post:
Your are on Thursday 10, Jun 2021
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 75.7
VOLUME REPS SETS BEST EFF BEST INT
4930 50 10 215.4 215
0.1 ~25.8 20 x 10 x 1 EFF 12% INT 9%
0.1 ~66.65 60 x 5 x 2 EFF 31% INT 28%
0.1 ~111.1 100 x 5 x 1 EFF 52% INT 47%
0.1 ~126.3 120 x 3 x 1 EFF 59% INT 56%
0.1 ~147.35 140 x 3 x 1 EFF 68% INT 65%
0.3 ~193.55 150 x 10 x 1 EFF 90% INT 70%
0.3 ~157.9 150 x 3 x 3 EFF 73% INT 70%


VOLUME REPS SETS BEST EFF BEST INT
2025 60 6 67.5 67.5
0.3 ~25.8 20 x 10 x 2 EFF 38% INT 30%
0.5 ~51.6 40 x 10 x 2 EFF 76% INT 59%
0.3 ~54.85 42.5 x 10 x 1 EFF 81% INT 63%
↑ too heavy, so went back to 40
0.2 ~51.6 40 x 10 x 1 EFF 76% INT 59%


VOLUME REPS SETS BEST EFF BEST INT
2271 30 10 98.05 86
2+ ~79.7 BW x 3 x 10 EFF 81% INT 88%


VOLUME REPS SETS BEST EFF BEST INT
1980 30 3 99.35 77
2+ ~85.15 66 x 10 x 3 EFF 86% INT 86%


VOLUME REPS SETS BEST EFF BEST INT
1164 43 5 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%
0.3 ~33.95 28 x 8 x 1 EFF 74% 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) # rear deltoid cable flys
VOLUME REPS SETS BEST EFF BEST INT
135 30 3 20.65 16
0.4 ~5.8 4.5 x 10 x 3 EFF 28% INT 28%


+triceps
Posts on June 10th