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ChiefPief
Age 21 , BW 88
Join Date: 2018-10-17.
Following: 18.
Insert Post:
Your are on Tuesday 09, Jul 2019
Custom ~1RM (EFF) Factor = 25.
-- Bodyweight: 88
DELETE RENAME Records (PRs) # Bench Press, Paused
VOLUME REPS SETS BEST EFF BEST INT
1750 34 8 93.75 82.5
0.1 ~27.8 20 x 8 x 1 EFF 30% INT 24%
0.1 ~50 40 x 6 x 1 EFF 53% INT 48%
0.2 ~71.45 60 x 5 x 1 EFF 76% INT 73%
1 ~76.1 70 x 3 x 5 EFF 81% INT 85%

VOLUME REPS SETS BEST EFF BEST INT
1400 42 6 56.25 46
0.2 ~31.25 20 x 10 x 1 EFF 56% INT 43%
0.1 ~35.7 30 x 5 x 1 EFF 63% INT 65%
0.3 ~45.25 38 x 5 x 1 EFF 80% INT 83%
0.7 ~52.5 42 x 6 x 1 EFF 93% INT 91%
0.5 ~52.8 38 x 8 x 1 EFF 94% INT 83%
0.5 ~52.8 38 x 8 x 1 EFF 94% INT 83%

DELETE RENAME Records (PRs) # Incline chest press
VOLUME REPS SETS BEST EFF BEST INT
1440 36 3 58.8 40
2+ ~62.5 40 x 12 x 3 EFF PR% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
2030 37 3 101.55 65
0.7 ~78.15 50 x 15 x 1 EFF 77% INT 77%
0.8 ~85.95 55 x 12 x 1 EFF 85% INT 85%
2 ~96.9 62 x 10 x 1 EFF 95% INT 95%

DELETE RENAME Records (PRs) # close grip DB press
VOLUME REPS SETS BEST EFF BEST INT
400 32 3 34.4 22
0.2 ~19.45 14 x 8 x 1 EFF 57% INT 64%
0.3 ~18.75 12 x 12 x 1 EFF 55% INT 55%
0.3 ~18.75 12 x 12 x 1 EFF 55% INT 55%

DELETE RENAME Records (PRs) # Tricep pushdown (straight)
VOLUME REPS SETS BEST EFF BEST INT
1160 58 7 63.3 40.5
0.4 ~31.25 20 x 20 x 1 EFF 49% INT 49%
0.1 ~26.3 20 x 7 x 1 EFF 42% INT 49%
0.1 ~26.3 20 x 7 x 1 EFF 42% INT 49%
0.1 ~26.3 20 x 7 x 1 EFF 42% INT 49%
0.1 ~26.3 20 x 7 x 1 EFF 42% INT 49%
0.1 ~23.8 20 x 5 x 1 EFF 38% INT 49%
0.1 ~23.8 20 x 5 x 1 EFF 38% INT 49%

DELETE RENAME Records (PRs) # cable curl unilateral
VOLUME REPS SETS BEST EFF BEST INT
560 34 3 --- ---
~23.45 PR 15 x 12 x 1 EFF --- INT ---
~23.45 PR 15 x 12 x 1 EFF --- INT ---
~31.25 PR 20 x 10 x 1 EFF --- INT ---
↑ focus on full ROM and contraction

VOLUME REPS SETS BEST EFF BEST INT
1200 60 7 --- ---
~39.05 PR 25 x 20 x 1 EFF --- INT ---
~29.75 25 x 5 x 1 EFF --- INT ---
~29.75 25 x 5 x 1 EFF --- INT ---
~29.75 25 x 5 x 1 EFF --- INT ---
~29.75 25 x 5 x 1 EFF --- INT ---
↑ drop set after this
~23.45 15 x 10 x 1 EFF --- INT ---
~7.8 5 x 10 x 1 EFF --- INT ---

Posts on July 09th