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Exercises  1 
Duke309
Age --- , BW 203
Join Date: 2014-07-19.
Insert Post:
Your are on Saturday 11, Jul 2020
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 203
☒ DELETE ₪ RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
6040 34 7 380.75 305
0.1 ~139.35 95 x 8 x 1 EFF 37% INT 31%
0.1 ~165 135 x 5 x 1 EFF 43% INT 44%
0.1 ~226.1 185 x 5 x 1 EFF 59% INT 61%
205 x 1 x 1 EFF 54% INT 67%
0.2 ~275 225 x 5 x 1 EFF 72% INT 74%
0.4 ~287.2 235 x 5 x 2 EFF 75% INT 77%

☒ DELETE ₪ RENAME Records (PRs) # Feet Up Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2430 18 3 260.55 225
0.1 ~165 135 x 5 x 1 EFF 63% INT 60%
0.1 ~165 135 x 5 x 1 EFF 63% INT 60%
0.2 ~198 PR 135 x 8 x 1 EFF 76% INT 60%

☒ DELETE ₪ RENAME Records (PRs) # Cable Row
VOLUME REPS SETS BEST EFF BEST INT
7680 48 4 389.25 270
1.2 ~270.75 160 x 12 x 4 EFF 70% INT 59%

☒ DELETE ₪ RENAME Records (PRs) # Spider Curl
VOLUME REPS SETS BEST EFF BEST INT
1060 38 4 50.75 30
0.2 ~29.35 20 x 8 x 1 EFF 58% INT 67%
2+ ~50.75 30 x 10 x 3 EFF 100% INT 100%

☒ DELETE ₪ RENAME Records (PRs) # Rolling Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
1080 36 3 67.7 40
1.4 ~50.75 30 x 12 x 3 EFF 75% INT 75%

☒ DELETE ₪ RENAME Records (PRs) # Face Pulls
VOLUME REPS SETS BEST EFF BEST INT
1260 36 3 160.75 100
0.6 ~59.25 35 x 12 x 3 EFF 37% INT 35%

☒ DELETE ₪ RENAME Records (PRs) # Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
1620 36 3 93.1 55
2 ~76.15 45 x 12 x 3 EFF 82% INT 82%

☒ DELETE ₪ RENAME Records (PRs) # Tri Pushdown (Orange Band)
VOLUME REPS SETS BEST EFF BEST INT
65 65 3 323.55 191.2
~1.7 1 x 30 x 1 EFF --- INT ---
~1.7 1 x 20 x 1 EFF --- INT ---
~1.7 1 x 15 x 1 EFF --- INT ---

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Posts on July 11th