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Duke309
Age --- , BW 207.2
Join Date: 2014-07-19.
Insert Post:
Your are on Saturday 14, Dec 2019
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 191.1
DELETE RENAME Records (PRs) # Wide Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
4470 30 5 397.7 245
0.1 ~122.95 95 x 6 x 1 EFF 31% INT 39%
0.1 ~174.7 135 x 6 x 1 EFF 44% INT 55%
↑ ring and then middle finger on ring, keep scap down
0.4 ~213.55 165 x 6 x 2 EFF 54% INT 67%
0.3 ~239.4 185 x 6 x 1 EFF 60% INT 76%

DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
4440 28 5 366.65 305
0.1 ~174.7 135 x 6 x 1 EFF 48% INT 44%
0.2 ~239.4 185 x 6 x 1 EFF 65% INT 61%
0.3 ~213.55 165 x 6 x 2 EFF 58% INT 54%
0.1 ~156.3 135 x 4 x 1 EFF 43% INT 44%

VOLUME REPS SETS BEST EFF BEST INT
6845 37 4 389.25 270
0.3 ~313.1 185 x 10 x 1 EFF 80% INT 69%
0.3 ~313.1 185 x 10 x 1 EFF 80% INT 69%
0.3 ~290.7 185 x 9 x 1 EFF 75% INT 69%
0.3 ~271.35 185 x 8 x 1 EFF 70% INT 69%

DELETE RENAME Records (PRs) # Seated DB Press
VOLUME REPS SETS BEST EFF BEST INT
2160 38 4 118.45 75
0.4 ~84.6 50 x 12 x 1 EFF 71% INT 67%
0.6 ~101.55 60 x 12 x 1 EFF 86% INT 80%
0.4 ~82.5 60 x 7 x 1 EFF 70% INT 80%
0.4 ~82.5 60 x 7 x 1 EFF 70% INT 80%

VOLUME REPS SETS BEST EFF BEST INT
840 60 5 59.25 35
0.8 ~25.4 15 x 12 x 4 EFF 43% INT 43%
0.2 ~16.9 10 x 12 x 1 EFF 29% INT 29%

VOLUME REPS SETS BEST EFF BEST INT
1080 36 3 59.25 40
1.4 ~50.75 30 x 12 x 3 EFF 86% INT 75%

DELETE RENAME Records (PRs) # Rolling Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
900 30 3 67.7 40
1.2 ~50.75 30 x 10 x 3 EFF 75% INT 75%

VOLUME REPS SETS BEST EFF BEST INT
2400 48 4 110 65
0.3 ~59.25 35 x 12 x 1 EFF 54% INT 54%
2+ ~93.1 55 x 12 x 3 EFF 85% INT 85%

DELETE RENAME Records (PRs) # Rear Delt Raise
VOLUME REPS SETS BEST EFF BEST INT
1260 36 3 126.9 75
0.7 ~59.25 35 x 12 x 3 EFF 47% INT 47%

Posts on December 14th