wait...
yoellbl
Age 27 , BW 104.7
Join Date: 2015-10-07.
Following: 6.
Insert Post:
Your are on Thursday 12, Nov 2015
-- Bodyweight: 108
VOLUME REPS SETS BEST EFF BEST INT
2430 47 9 82.15 75
0.1 ~21.9 20 x 5 x 1 EFF 27% INT 27%
0.1 ~32.85 30 x 5 x 1 EFF 40% INT 40%
0.1 ~43.8 40 x 5 x 1 EFF 53% INT 53%
0.1 ~52.25 50 x 3 x 1 EFF 64% INT 67%
0.3 ~65.7 60 x 5 x 1 EFF 80% INT 80%
0.4 ~73.2 70 x 3 x 1 EFF 89% INT 93%
2+ ~83.65 PR 80 x 3 x 1 EFF PR% INT PR%
0.5 ~74.6 60 x 10 x 1 EFF 91% INT 80%
0.4 ~70.75 60 x 8 x 1 EFF 86% 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) # Paused bench press #BP
VOLUME REPS SETS BEST EFF BEST INT
3000 50 5 --- ---
~74.6 PR 60 x 10 x 5 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
2700 25 5 118.3 108
2+ ~118.3 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 49.75 40
0.3 ~29.85 24 x 12 x 1 EFF 60% INT 60%
0.5 ~37.3 30 x 12 x 1 EFF 75% INT 75%
0.8 ~42.25 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 --- ---
~29.85 PR 24 x 15 x 1 EFF --- INT ---
~37.3 30 x 12 x 1 EFF --- INT ---
~42.25 PR 34 x 12 x 1 EFF --- INT ---

per hand

DELETE RENAME Records (PRs) # Dumbell standing side raises
VOLUME REPS SETS BEST EFF BEST INT
360 39 3 --- ---
~9.95 PR 8 x 15 x 1 EFF --- INT ---
~12.45 PR 10 x 12 x 1 EFF --- INT ---
~12.45 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 --- ---
~37.3 30 x 15 x 1 EFF --- INT ---
~49.75 PR 40 x 15 x 1 EFF --- INT ---
~62.15 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 --- ---
~12.45 10 x 12 x 1 EFF --- INT ---
~14.9 PR 12 x 12 x 1 EFF --- INT ---
~17.4 PR 14 x 10 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Tricep pushdown
VOLUME REPS SETS BEST EFF BEST INT
1080 36 3 38.55 31
2+ ~37.3 PR 30 x 12 x 3 EFF 97% INT 97%


VOLUME REPS SETS BEST EFF BEST INT
720 45 3 28.6 23
1.5 ~19.9 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