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Exercises  1 
Duke309
Age --- , BW 203.9
Join Date: 2014-07-19.
Insert Post:
Your are on Tuesday 11, Dec 2018
-- Bodyweight: 203.9
☒ DELETE ₪ RENAME Records (PRs) # Bench
VOLUME REPS SETS BEST EFF BEST INT
8875 45 6 335 335
0.1 ~147.85 135 x 5 x 1 EFF 44% INT 40%
0.2 ~218.2 185 x 8 x 1 EFF 65% INT 55%
0.4 ~241.8 205 x 8 x 2 EFF 72% INT 61%
0.4 ~253.6 215 x 8 x 2 EFF 76% INT 64%
↑ thumb 2" from smooth, tuck elbows


☒ DELETE ₪ RENAME Records (PRs) # 2 Board Bench Press
VOLUME REPS SETS BEST EFF BEST INT
4920 24 3 290.25 265
1 ~241.8 205 x 8 x 3 EFF 83% INT 77%


☒ DELETE ₪ RENAME Records (PRs) # Chinups
VOLUME REPS SETS BEST EFF BEST INT
5301.4 26 6 271.75 242.7
0.3 ~223.3 BW x 5 x 1 EFF 82% INT 84%
0.3 ~223.3 BW x 5 x 1 EFF 82% INT 84%
0.3 ~223.3 BW x 5 x 1 EFF 82% INT 84%
0.3 ~223.3 BW x 5 x 1 EFF 82% INT 84%
0.2 ~213.15 BW x 3 x 1 EFF 78% INT 84%
0.2 ~213.15 BW x 3 x 1 EFF 78% INT 84%


☒ DELETE ₪ RENAME Records (PRs) # Incline DB Fly
VOLUME REPS SETS BEST EFF BEST INT
900 48 4 41.3 35
0.2 ~18.65 15 x 12 x 1 EFF 45% INT 43%
0.8 ~24.85 20 x 12 x 3 EFF 60% INT 57%
↑ eccentrics only


☒ DELETE ₪ RENAME Records (PRs) # Incline Curl
VOLUME REPS SETS BEST EFF BEST INT
1380 60 5 43.5 35
0.2 ~18.65 15 x 12 x 1 EFF 43% INT 43%
1.7 ~31.1 25 x 12 x 4 EFF 71% INT 71%


☒ DELETE ₪ RENAME Records (PRs) # Tri Extension
VOLUME REPS SETS BEST EFF BEST INT
4400 40 4 130.55 110
2+ ~136.75 110 x 10 x 4 EFF PR% INT 100%


Scap Pushups
BWx20x3
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Posts on December 11th