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skjodt
Age 24 , BW ---
Join Date: 2014-08-28.
Following: 14.
Insert Post:
Your are on Thursday 09, Oct 2014
---hidden BW---
Dags formen:
aften træning efter en dag med ellers lidt stiv krop, den blev løsnet op under valgfag.

DELETE RENAME Records (PRs) # Benbøj (Backsquat)
VOLUME REPS SETS BEST EFF BEST INT
2250 25 5 105.15 97.6
0.2 ~79.4 72.5 x 5 x 1 EFF 76% INT 74%
0.4 ~93.1 85 x 5 x 1 EFF 89% INT 87%
2+ ~106.8 PR 97.5 x 5 x 3 EFF PR% INT 100%
↑ - der er overskud på de 5 reps.


DELETE RENAME Records (PRs) # Small bænkpres (Narrow grip Benchpress)
VOLUME REPS SETS BEST EFF BEST INT
950 20 6 67.95 65
0.1 ~43.8 40 x 5 x 1 EFF 64% INT 62%
↑ + rødt band
0.7 ~52.25 50 x 3 x 5 EFF 77% INT 77%
↑ + rødt band - albuerne kom en lille smule ud


VOLUME REPS SETS BEST EFF BEST INT
480 24 4 44.9 40
0.5 ~22.45 20 x 6 x 4 EFF 50% INT 50%


DELETE RENAME Records (PRs) # 1-Arms HV roning (1-Arm DB Row)
VOLUME REPS SETS BEST EFF BEST INT
860 40 4 27.35 22
2+ ~26.75 21.5 x 10 x 4 EFF 98% INT 98%
↑ - fokus på lat kontraktionen og ikke bare kaste den op


VOLUME REPS SETS BEST EFF BEST INT
900 30 3 37.3 30
2+ ~37.3 30 x 10 x 3 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Swissball crunches
VOLUME REPS SETS BEST EFF BEST INT
480 40 4 14.9 12
2+ ~14.9 12 x 10 x 4 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Rygbøjninger (Back extension)
VOLUME REPS SETS BEST EFF BEST INT
480 40 4 --- ---
~14.9 PR 12 x 10 x 4 EFF --- INT ---
Posts on October 09th