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Duke309
Age --- , BW 205.7
Join Date: 2014-07-19.
Insert Post:
Your are on Tuesday 12, Mar 2019
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 203.3
VOLUME REPS SETS BEST EFF BEST INT
5485 29 7 397.7 335
0.2 ~165 135 x 5 x 2 EFF 41% INT 40%
↑ pinky on ring
0.1 ~203.5 185 x 3 x 1 EFF 51% INT 55%
205 x 1 x 1 EFF 52% INT 61%
0.2 ~275 225 x 5 x 1 EFF 69% INT 67%
0.2 ~275 225 x 5 x 1 EFF 69% INT 67%
0.2 ~275 225 x 5 x 1 EFF 69% INT 67%
↑ had to narrow grip on last set cause of L pec/shoulder


DELETE RENAME Records (PRs) # Wide Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
3925 25 5 397.7 245
0.1 ~165 135 x 5 x 1 EFF 41% INT 55%
0.2 ~226.1 185 x 5 x 1 EFF 57% INT 76%
0.4 ~189.45 155 x 5 x 3 EFF 48% INT 63%


DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
775 5 1 366.65 305
0.1 ~189.45 155 x 5 x 1 EFF 52% INT 51%


VOLUME REPS SETS BEST EFF BEST INT
7522.1 37 4 351.15 268.7
0.4 ~344.05 BW x 10 x 1 EFF 98% INT 76%
0.4 ~344.05 BW x 10 x 1 EFF 98% INT 76%
0.4 ~344.05 BW x 10 x 1 EFF 98% INT 76%
0.3 ~279.55 BW x 7 x 1 EFF 80% INT 76%


DELETE RENAME Records (PRs) # Duffin Upright Row
VOLUME REPS SETS BEST EFF BEST INT
1225 65 4 --- ---
~25.4 15 x 20 x 2 EFF --- INT ---
~42.3 25 x 10 x 1 EFF --- INT ---
~42.3 PR 25 x 15 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1320 60 5 51.35 35
0.2 ~25.4 15 x 12 x 1 EFF 49% INT 43%
0.3 ~33.85 20 x 12 x 1 EFF 66% INT 57%
1.2 ~42.3 25 x 12 x 3 EFF 82% INT 71%


VOLUME REPS SETS BEST EFF BEST INT
1330 38 3 50.75 30
2+ ~59.25 35 x 12 x 1 EFF PR% INT PR%
2+ ~59.25 35 x 12 x 1 EFF PR% INT PR%
2+ ~59.25 PR 35 x 14 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
900 30 3 59.25 35
0.9 ~50.75 30 x 12 x 1 EFF 86% INT 86%
0.7 ~50.75 30 x 10 x 1 EFF 86% INT 86%
0.6 ~44 30 x 8 x 1 EFF 74% INT 86%


DELETE RENAME Records (PRs) # Overhead Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
3570 34 3 169.25 100
2+ ~177.7 PR 105 x 12 x 1 EFF PR% INT PR%
2+ ~177.7 PR 105 x 12 x 1 EFF PR% INT PR%
2+ ~177.7 105 x 10 x 1 EFF PR% INT PR%


Ext Rot, W, Hip IR
Posts on March 12th