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desistrength
Age 30 , BW 92
Join Date: 2014-11-14.
Following: 5.
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Your are on Thursday 12, Oct 2017
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 92
Circuit 1: Bench Press + BTN LPD

VOLUME REPS SETS BEST EFF BEST INT
3740 141 19 122.6 106.5
1.5 ~25.8 20 x 10 x 12 EFF 21% INT 19%
0.1 ~44.45 40 x 5 x 1 EFF 36% INT 38%
0.1 ~52.65 50 x 3 x 1 EFF 43% INT 47%
0.1 ~63.15 60 x 3 x 1 EFF 52% INT 56%
0.1 ~73.7 70 x 3 x 1 EFF 60% INT 66%
0.1 ~84.2 80 x 3 x 1 EFF 69% INT 75%
0.2 ~94.75 90 x 3 x 1 EFF 77% INT 85%
0.1 90 x 1 x 1 EFF 73% INT 85%



DELETE RENAME Records (PRs) # BTN Lat Pull Down
VOLUME REPS SETS BEST EFF BEST INT
3356.6 70 7 70.25 54.45
1.8 ~129.05 100 x 10 x 3 EFF 83% INT 83%
2+ ~141.95 110 x 10 x 4 EFF 92% INT 92%


Circuit 2, bench carried forward and LPD replaced by chins
VOLUME REPS SETS BEST EFF BEST INT
890 11 3 122.6 106.5
0.1 90 x 1 x 1 EFF 73% INT 85%
0.4 ~88.9 80 x 5 x 2 EFF 73% INT 75%


VOLUME REPS SETS BEST EFF BEST INT
1840 20 3 120 108
0.9 ~108.25 BW x 7 x 2 EFF 90% INT 85%
0.4 ~105.15 BW x 6 x 1 EFF 88% INT 85%


Circuit 3, chins carried forward and bench replaced by machine press
DELETE RENAME Records (PRs) # Incline Machine Press
VOLUME REPS SETS BEST EFF BEST INT
4635.7 79 5 93.65 72.55
0.5 ~129.05 100 x 20 x 1 EFF 62% INT 62%
0.8 ~154.85 PR 120 x 20 x 1 EFF 75% INT 75%
1.2 ~180.65 140 x 15 x 1 EFF 87% INT 87%
2 ~193.55 150 x 12 x 1 EFF 94% INT 94%
2+ ~206.45 160 x 12 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1840 20 4 120 108
1.3 ~102.2 BW x 5 x 4 EFF 85% INT 85%


Circuit 4, Machine press carried forward, chins replaced by Side lateral raises
DELETE RENAME Records (PRs) # Incline Machine Press
VOLUME REPS SETS BEST EFF BEST INT
2177.25 30 3 93.65 72.55
2+ ~206.45 160 x 10 x 3 EFF 100% INT 100%

DELETE RENAME Records (PRs) # Side Lateral DB Raise
VOLUME REPS SETS BEST EFF BEST INT
408.25 60 4 19.35 15
1.1 ~19.35 15 x 15 x 4 EFF 45% INT 45%


Circuit 5 triceps and biceps and DB pullovers
DELETE RENAME Records (PRs) # overhead tricep extension
VOLUME REPS SETS BEST EFF BEST INT
1905.1 76 7 27.5 22.7
2+ ~64.5 50 x 12 x 3 EFF PR% INT 100%
2+ ~77.4 PR 60 x 10 x 4 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
400 40 4 20.5 15.9
1.1 ~12.9 10 x 10 x 4 EFF 63% INT 63%

DELETE RENAME Records (PRs) # incline DB pullover
VOLUME REPS SETS BEST EFF BEST INT
630 42 3 --- ---
~19.35 15 x 12 x 1 EFF --- INT ---
~19.35 PR 15 x 15 x 1 EFF --- INT ---
~19.35 PR 15 x 15 x 1 EFF --- INT ---
Posts on October 12th