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Exercises  1 
Duke309
Age --- , BW 195.6
Join Date: 2014-07-19.
Insert Post:
Your are on Saturday 28, Mar 2020
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 195.6
☒ DELETE ₪ RENAME Records (PRs) # Wide Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
6130 42 5 397.7 245
0.1 ~139.35 95 x 8 x 1 EFF 35% INT 39%
↑ middle finger, keep back tight
0.2 ~198 135 x 8 x 1 EFF 50% INT 55%
0.2 ~242 165 x 8 x 1 EFF 61% INT 67%
0.2 ~242 165 x 8 x 1 EFF 61% INT 67%
0.3 ~279.25 165 x 10 x 1 EFF 70% INT 67%

☒ DELETE ₪ RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
6215 39 5 366.65 305
0.1 ~198 135 x 8 x 1 EFF 54% INT 44%
185 x 1 x 1 EFF 50% INT 61%
↑ left shoulder felt unstable
0.7 ~279.25 165 x 10 x 3 EFF 76% INT 54%

☒ DELETE ₪ RENAME Records (PRs) # Cable Row
VOLUME REPS SETS BEST EFF BEST INT
7800 40 4 389.25 270
1.4 ~330 195 x 10 x 4 EFF 85% INT 72%
↑ narrow

☒ DELETE ₪ RENAME Records (PRs) # Shoulder Press Machine
VOLUME REPS SETS BEST EFF BEST INT
4500 36 3 211.55 125
2+ ~211.55 125 x 12 x 3 EFF 100% INT 100%

☒ DELETE ₪ RENAME Records (PRs) # Rear Delt Row
VOLUME REPS SETS BEST EFF BEST INT
3600 30 3 304.6 180
0.9 ~203.1 120 x 10 x 3 EFF 67% INT 67%

☒ DELETE ₪ RENAME Records (PRs) # Ez Bar Curls
VOLUME REPS SETS BEST EFF BEST INT
1520 19 3 126.9 75
2+ ~97.8 80 x 5 x 1 EFF 77% INT PR%
2+ ~103.55 80 x 6 x 1 EFF 82% INT PR%
2+ ~117.35 PR 80 x 8 x 1 EFF 92% INT PR%

☒ DELETE ₪ RENAME Records (PRs) # Lateral Raise
VOLUME REPS SETS BEST EFF BEST INT
840 36 3 59.25 35
0.3 ~33.85 20 x 12 x 1 EFF 57% INT 57%
0.8 ~42.3 25 x 12 x 2 EFF 71% INT 71%
↑ left elbow pain

☒ DELETE ₪ RENAME Records (PRs) # Tri Machine
VOLUME REPS SETS BEST EFF BEST INT
6480 48 4 188.55 120
2+ ~228.45 PR 135 x 12 x 4 EFF PR% INT PR%
↑ right elbow pain

☒ DELETE ₪ RENAME Records (PRs) # Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
1575 45 3 93.1 55
1.3 ~59.25 35 x 15 x 3 EFF 64% INT 64%

☒ DELETE ₪ RENAME Records (PRs) # Band Lateral Raise
VOLUME REPS SETS BEST EFF BEST INT
45 45 3 --- ---
~1.7 PR 1 x 15 x 3 EFF --- INT ---

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