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Exercises  1 
Duke309
Age --- , BW 211.4
Join Date: 2014-07-19.
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Your are on Saturday 21, Sep 2019
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 203.3
☒ DELETE ₪ RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
6760 36 7 366.65 305
0.1 ~139.35 95 x 8 x 1 EFF 38% INT 31%
0.1 ~174.7 135 x 6 x 1 EFF 48% INT 44%
0.1 ~203.5 185 x 3 x 1 EFF 56% INT 61%
225 x 1 x 1 EFF 61% INT 74%
0.9 ~317.05 245 x 6 x 3 EFF 86% INT 80%


☒ DELETE ₪ RENAME Records (PRs) # 3 Board Bench Press
VOLUME REPS SETS BEST EFF BEST INT
3510 18 3 346.9 265
0.2 ~239.4 185 x 6 x 1 EFF 69% INT 70%
0.2 ~252.35 195 x 6 x 1 EFF 73% INT 74%
0.3 ~265.3 205 x 6 x 1 EFF 76% INT 77%
↑ close grip


☒ DELETE ₪ RENAME Records (PRs) # Cable Row
VOLUME REPS SETS BEST EFF BEST INT
6420 34 4 389.25 270
0.2 ~253.85 150 x 10 x 1 EFF 65% INT 56%
0.2 ~264 180 x 8 x 1 EFF 68% INT 67%
0.4 ~308 210 x 8 x 1 EFF 79% INT 78%
0.5 ~330 225 x 8 x 1 EFF 85% INT 83%


☒ DELETE ₪ RENAME Records (PRs) # Incline DB Press
VOLUME REPS SETS BEST EFF BEST INT
960 16 2 143.85 105
0.2 ~80.65 55 x 8 x 1 EFF 56% INT 52%
0.2 ~95.35 65 x 8 x 1 EFF 66% INT 62%


☒ DELETE ₪ RENAME Records (PRs) # Low Incline DB Bench
VOLUME REPS SETS BEST EFF BEST INT
480 8 1 117.35 80
0.3 ~88 60 x 8 x 1 EFF 75% INT 75%


☒ DELETE ₪ RENAME Records (PRs) # Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
1350 39 3 93.1 55
0.3 ~50.75 30 x 15 x 1 EFF 55% INT 55%
0.3 ~59.25 35 x 12 x 1 EFF 64% INT 64%
0.4 ~67.7 40 x 12 x 1 EFF 73% INT 73%


☒ DELETE ₪ RENAME Records (PRs) # Rolling Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
1190 31 4 59.25 40
0.2 ~36.65 30 x 5 x 1 EFF 62% INT 75%
2+ ~58.65 40 x 8 x 1 EFF 99% INT 100%
2+ ~67.7 PR 40 x 10 x 1 EFF PR% INT 100%
2+ ~58.65 40 x 8 x 1 EFF 99% INT 100%


☒ DELETE ₪ RENAME Records (PRs) # Lateral Raise
VOLUME REPS SETS BEST EFF BEST INT
1365 63 5 59.25 35
0.3 ~25.4 15 x 15 x 1 EFF 43% INT 43%
0.3 ~33.85 20 x 12 x 1 EFF 57% INT 57%
1.2 ~42.3 25 x 12 x 3 EFF 71% INT 71%
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Posts on September 21st