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Exercises  1 
Duke309
Age --- , BW 208.3
Join Date: 2014-07-19.
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Your are on Saturday 20, Jul 2019
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 208.3
☒ DELETE ₪ RENAME Records (PRs) # Bench
VOLUME REPS SETS BEST EFF BEST INT
6790 36 8 397.7 335
0.1 ~122.95 95 x 6 x 1 EFF 31% INT 28%
0.1 ~165 135 x 5 x 1 EFF 41% INT 40%
0.1 ~226.1 185 x 5 x 1 EFF 57% INT 55%
0.1 ~237.35 205 x 4 x 1 EFF 60% INT 61%
0.1 ~260.55 225 x 4 x 1 EFF 66% INT 67%
0.1 ~283.7 245 x 4 x 1 EFF 71% INT 73%
0.2 ~295.25 255 x 4 x 1 EFF 74% INT 76%
0.1 ~260.55 225 x 4 x 1 EFF 66% INT 67%
↑ ring finger on the ring, still some shoulder protraction issues


☒ DELETE ₪ RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
5520 32 6 366.65 305
0.1 ~165 135 x 5 x 1 EFF 45% INT 44%
0.1 ~148.5 135 x 3 x 1 EFF 41% INT 44%
0.6 ~239.4 185 x 6 x 4 EFF 65% INT 61%
↑ thumb at smooth, keep shoulders retracted hard, not crazy depressed?


☒ DELETE ₪ RENAME Records (PRs) # Cable Row
VOLUME REPS SETS BEST EFF BEST INT
10530 58 6 389.25 270
0.2 ~203.1 120 x 10 x 1 EFF 52% INT 44%
0.3 ~279.25 165 x 10 x 1 EFF 72% INT 61%
0.3 ~304.6 180 x 10 x 1 EFF 78% INT 67%
0.5 ~355.4 210 x 10 x 1 EFF 91% INT 78%
0.5 ~355.4 210 x 10 x 1 EFF 91% INT 78%
0.4 ~308 210 x 8 x 1 EFF 79% INT 78%


☒ DELETE ₪ RENAME Records (PRs) # DB Pullover
VOLUME REPS SETS BEST EFF BEST INT
2580 36 4 135.4 80
0.3 ~84.6 50 x 10 x 1 EFF 62% INT 62%
2+ ~135.4 80 x 10 x 1 EFF 100% INT 100%
2+ ~117.35 80 x 8 x 1 EFF 87% INT 100%
2+ ~117.35 80 x 8 x 1 EFF 87% INT 100%


☒ DELETE ₪ RENAME Records (PRs) # Incline DB Press
VOLUME REPS SETS BEST EFF BEST INT
3000 48 4 143.85 105
0.3 ~93.1 55 x 12 x 1 EFF 65% INT 52%
0.9 ~110 65 x 12 x 3 EFF 76% INT 62%


☒ DELETE ₪ RENAME Records (PRs) # Lateral Raise
VOLUME REPS SETS BEST EFF BEST INT
1320 69 5 59.25 35
0.2 ~25.4 15 x 12 x 1 EFF 43% INT 43%
0.3 ~33.85 20 x 12 x 1 EFF 57% INT 57%
0.3 ~33.85 20 x 15 x 1 EFF 57% INT 57%
0.3 ~33.85 20 x 15 x 1 EFF 57% INT 57%
0.3 ~33.85 20 x 15 x 1 EFF 57% INT 57%


☒ DELETE ₪ RENAME Records (PRs) # Ez Bar Curls
VOLUME REPS SETS BEST EFF BEST INT
2730 54 4 126.9 75
0.2 ~59.25 35 x 12 x 1 EFF 47% INT 47%
0.4 ~93.1 55 x 12 x 1 EFF 73% INT 73%
0.6 ~93.1 55 x 15 x 1 EFF 73% INT 73%
0.6 ~93.1 55 x 15 x 1 EFF 73% INT 73%


☒ DELETE ₪ RENAME Records (PRs) # Rolling Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
1080 36 3 59.25 35
2+ ~50.75 30 x 12 x 3 EFF 86% INT 86%
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