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Duke309
Age --- , BW 192.2
Join Date: 2014-07-19.
Insert Post:
Your are on Saturday 16, Nov 2019
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 196.9
DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
6300 38 9 366.65 305
0.1 ~139.35 95 x 8 x 1 EFF 38% INT 31%
0.1 ~165 135 x 5 x 1 EFF 45% INT 44%
185 x 1 x 1 EFF 50% INT 61%
0.1 ~214.2 185 x 4 x 1 EFF 58% INT 61%
0.1 ~237.35 205 x 4 x 1 EFF 65% INT 67%
0.2 ~260.55 225 x 4 x 1 EFF 71% INT 74%
↑ left arm pain
0.3 ~214.2 185 x 4 x 3 EFF 58% INT 61%


VOLUME REPS SETS BEST EFF BEST INT
6600 40 5 389.25 270
0.2 ~198 135 x 8 x 1 EFF 51% INT 50%
0.2 ~220 150 x 8 x 1 EFF 57% INT 56%
0.2 ~242 165 x 8 x 1 EFF 62% INT 61%
0.2 ~264 180 x 8 x 1 EFF 68% INT 67%
0.3 ~286 195 x 8 x 1 EFF 73% INT 72%


DELETE RENAME Records (PRs) # Seated DB Press
VOLUME REPS SETS BEST EFF BEST INT
2820 72 6 118.45 75
0.2 ~25.4 15 x 12 x 1 EFF 21% INT 20%
0.2 ~50.75 30 x 12 x 1 EFF 43% INT 40%
0.3 ~67.7 40 x 12 x 1 EFF 57% INT 53%
1.1 ~84.6 50 x 12 x 3 EFF 71% INT 67%


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%


VOLUME REPS SETS BEST EFF BEST INT
720 36 3 59.25 40
0.7 ~33.85 20 x 12 x 3 EFF 57% INT 50%


Kneehab, box stepdown x12x4
Posts on November 16th