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Warrior
Age 27 , BW 105
Join Date: 2011-06-23.
Following: 39.
Insert Post:
Your are on Friday 06, Jul 2018
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 104.9
Sheiko Intermediate/Large load C1W4D3

DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
6760 51 12 228.85 227.5
0.1 ~80.75 60 x 10 x 1 EFF 35% INT 26%
0.1 ~125 100 x 8 x 1 EFF 55% INT 44%
0.1 ~135.5 120 x 5 x 1 EFF 59% INT 53%
0.1 ~153.15 140 x 4 x 1 EFF 67% INT 62%
0.2 ~169.7 160 x 3 x 2 EFF 74% INT 70%
0.9 ~190.9 180 x 3 x 6 EFF 83% INT 79%


DELETE RENAME Records (PRs) # Bench Press (RAW)
VOLUME REPS SETS BEST EFF BEST INT
11000 103 13 194.45 190
0.2 ~80.75 60 x 15 x 1 EFF 42% INT 32%
0.2 ~125 100 x 8 x 1 EFF 64% INT 53%
0.1 ~124.2 110 x 5 x 1 EFF 64% INT 58%
0.8 ~146.75 130 x 5 x 5 EFF 75% INT 68%
1.2 ~148.1 110 x 10 x 5 EFF 76% INT 58%



DELETE RENAME Records (PRs) # GHD Hamstring curl
VOLUME REPS SETS BEST EFF BEST INT
3356.8 32 4 142.3 107.2
2+ ~131.15 BW x 8 x 4 EFF 92% INT 98%


DELETE RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
4720.5 45 3 222.8 165.5
1.2 ~141.2 BW x 15 x 3 EFF 63% INT 63%


Unilateral Keiser leg press
Keiser flyes
Keiser calve raises
Tricep extensions
Face pulls
Wide grip seated row
Posts on July 06th