wait...
Duke309
Age --- , BW 207.2
Join Date: 2014-07-19.
Insert Post:
Your are on Saturday 07, Dec 2019
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 192.2
DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
6960 42 8 366.65 305
0.1 ~122.95 95 x 6 x 1 EFF 34% INT 31%
↑ keep elbow under bar, shoulders depressed
0.1 ~165 135 x 5 x 1 EFF 45% INT 44%
165 x 1 x 1 EFF 45% INT 54%
0.8 ~239.4 185 x 6 x 5 EFF 65% INT 61%


VOLUME REPS SETS BEST EFF BEST INT
6150 40 4 389.25 270
0.3 ~279.25 165 x 10 x 1 EFF 72% INT 61%
↑ wide, hurt left bicep
0.2 ~253.85 150 x 10 x 1 EFF 65% INT 56%
↑ wide
0.5 ~253.85 150 x 10 x 2 EFF 65% INT 56%
↑ medium


VOLUME REPS SETS BEST EFF BEST INT
990 81 6 59.25 35
0.6 ~16.9 10 x 15 x 3 EFF 29% INT 29%
↑ fat gripz
0.6 ~25.4 15 x 12 x 3 EFF 43% INT 43%


DELETE RENAME Records (PRs) # Seated DB Press
VOLUME REPS SETS BEST EFF BEST INT
1880 38 4 118.45 75
0.2 ~59.25 35 x 10 x 1 EFF 50% INT 47%
0.3 ~84.6 50 x 10 x 1 EFF 71% INT 67%
0.4 ~93.1 55 x 10 x 1 EFF 79% INT 73%
0.4 ~88 60 x 8 x 1 EFF 74% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
900 60 3 110 65
0.8 ~25.4 15 x 20 x 3 EFF 23% INT 23%


DELETE RENAME Records (PRs) # Reverse Preacher Curl
VOLUME REPS SETS BEST EFF BEST INT
900 60 3 --- ---
~25.4 PR 15 x 20 x 3 EFF --- INT ---
↑ left forearm/brachialis is angry trying to get blood


DELETE RENAME Records (PRs) # Rolling Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
1020 34 3 67.7 40
0.5 ~50.75 30 x 12 x 1 EFF 75% INT 75%
0.5 ~50.75 30 x 12 x 1 EFF 75% INT 75%
0.4 ~50.75 30 x 10 x 1 EFF 75% INT 75%
↑ fat gripz


VOLUME REPS SETS BEST EFF BEST INT
1260 42 3 50.75 30
2+ ~50.75 PR 30 x 15 x 1 EFF 100% INT 100%
2+ ~50.75 PR 30 x 15 x 1 EFF 100% INT 100%
2+ ~50.75 30 x 12 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Tri Pushdown (Orange Band)
VOLUME REPS SETS BEST EFF BEST INT
80 80 4 323.55 191.2
~1.7 1 x 25 x 1 EFF --- INT ---
~1.7 1 x 20 x 1 EFF --- INT ---
~1.7 1 x 20 x 1 EFF --- INT ---
~1.7 1 x 15 x 1 EFF --- INT ---
Posts on December 07th