wait...
yoellbl
Age 27 , BW 107.5
Join Date: 2015-10-07.
Following: 6.
Insert Post:
Your are on Thursday 12, Nov 2015
Custom ~1RM (EFF) Factor = 36.
-- Bodyweight: 108
VOLUME REPS SETS BEST EFF BEST INT
2430 47 9 84.4 75
0.1 ~22.5 20 x 5 x 1 EFF 27% INT 27%
0.1 ~33.75 30 x 5 x 1 EFF 40% INT 40%
0.1 ~45 40 x 5 x 1 EFF 53% INT 53%
0.1 ~52.95 50 x 3 x 1 EFF 63% INT 67%
0.3 ~67.5 60 x 5 x 1 EFF 80% INT 80%
0.4 ~74.1 70 x 3 x 1 EFF 88% INT 93%
2+ ~84.7 PR 80 x 3 x 1 EFF 100% INT PR%
0.5 ~80 60 x 10 x 1 EFF 95% INT 80%
0.4 ~74.5 60 x 8 x 1 EFF 88% INT 80%


Niet normaal....het is dat ik mijn balans verloor bij rep 4 met 80 kilo anders had ik die ook gehad...
Voelt zo goed na de tegenvallende squat en deadlift!

DELETE RENAME Records (PRs) # Bench press Paused
VOLUME REPS SETS BEST EFF BEST INT
3000 50 5 --- ---
~80 PR 60 x 10 x 5 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2700 25 5 121.5 108
2+ ~121.5 BW x 5 x 5 EFF 100% INT 100%

eindelijk strakke chins doen, nu het volume opvoeren.

VOLUME REPS SETS BEST EFF BEST INT
1056 36 3 53.35 40
0.3 ~32 24 x 12 x 1 EFF 60% INT 60%
0.5 ~40 30 x 12 x 1 EFF 75% INT 75%
0.8 ~45.35 PR 34 x 12 x 1 EFF 85% INT 85%

per hand

DELETE RENAME Records (PRs) # Dumbell overhead press
VOLUME REPS SETS BEST EFF BEST INT
1128 39 3 --- ---
~32 PR 24 x 15 x 1 EFF --- INT ---
~40 30 x 12 x 1 EFF --- INT ---
~45.35 PR 34 x 12 x 1 EFF --- INT ---

per hand

DELETE RENAME Records (PRs) # Standing side raises Dumbell
VOLUME REPS SETS BEST EFF BEST INT
360 39 3 --- ---
~10.65 PR 8 x 15 x 1 EFF --- INT ---
~13.35 PR 10 x 12 x 1 EFF --- INT ---
~13.35 PR 10 x 12 x 1 EFF --- INT ---

Per hand

DELETE RENAME Records (PRs) # EZ barbell skull overs
VOLUME REPS SETS BEST EFF BEST INT
1650 42 3 --- ---
~40 30 x 15 x 1 EFF --- INT ---
~53.35 PR 40 x 15 x 1 EFF --- INT ---
~66.65 PR 50 x 12 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Rear dumbell fly
VOLUME REPS SETS BEST EFF BEST INT
404 34 3 --- ---
~13.35 10 x 12 x 1 EFF --- INT ---
~16 PR 12 x 12 x 1 EFF --- INT ---
~18.65 PR 14 x 10 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Tricep pushdown
VOLUME REPS SETS BEST EFF BEST INT
1080 36 3 41.35 31
2+ ~40 PR 30 x 12 x 3 EFF 97% INT 97%


VOLUME REPS SETS BEST EFF BEST INT
720 45 3 30.65 23
1.5 ~21.35 PR 16 x 15 x 3 EFF 70% INT 70%

superset van pushdown en facepulls

Heerlijke training! Hopelijk doorpakken naar deadlifts morgen!
Posts on November 12th