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Duke309
Age --- , BW 210.3
Join Date: 2014-07-19.
Insert Post:
Your are on Tuesday 07, Apr 2020
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 193.6
DELETE RENAME Records (PRs) # Wide Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
3790 26 5 397.7 245
0.1 ~139.35 95 x 8 x 1 EFF 35% INT 39%
0.1 ~165 135 x 5 x 1 EFF 41% INT 55%
0.1 ~165 135 x 5 x 1 EFF 41% INT 55%
0.1 ~203.5 185 x 3 x 1 EFF 51% INT 76%
0.6 ~275 225 x 5 x 1 EFF 69% INT 92%
↑ ring finger, left shoulder

DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
6975 35 7 366.7 305
0.1 ~165 135 x 5 x 1 EFF 45% INT 44%
0.1 ~226.1 185 x 5 x 1 EFF 62% INT 61%
0.2 ~275 225 x 5 x 1 EFF 75% INT 74%
↑ extend elbows
0.2 ~287.2 235 x 5 x 1 EFF 78% INT 77%
0.5 ~250.55 205 x 5 x 3 EFF 68% INT 67%

DELETE RENAME Records (PRs) # Duffin Upright Row
VOLUME REPS SETS BEST EFF BEST INT
1946 34 5 104.9 62
0.7 ~89.7 53 x 10 x 1 EFF 85% INT 85%
2+ ~90.95 62 x 8 x 1 EFF 87% INT 100%
2+ ~75.8 62 x 5 x 1 EFF 72% INT 100%
2+ ~68.2 62 x 3 x 1 EFF 65% INT 100%
↑ rest pause
0.5 ~77.75 53 x 8 x 1 EFF 74% INT 85%

VOLUME REPS SETS BEST EFF BEST INT
6080 38 4 330 200
0.5 ~270.75 160 x 10 x 1 EFF 82% INT 80%
0.5 ~270.75 160 x 10 x 1 EFF 82% INT 80%
0.5 ~270.75 160 x 10 x 1 EFF 82% INT 80%
0.4 ~234.65 160 x 8 x 1 EFF 71% INT 80%
↑ wide

DELETE RENAME Records (PRs) # Incline Press Machine
VOLUME REPS SETS BEST EFF BEST INT
7520 48 4 259.3 165
0.2 ~132 90 x 8 x 1 EFF 51% INT 55%
2+ ~287.7 170 x 12 x 1 EFF PR% INT PR%
2+ ~287.7 170 x 12 x 1 EFF PR% INT PR%
2+ ~287.7 PR 170 x 16 x 1 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
4050 30 3 304.6 180
1.2 ~228.45 135 x 10 x 3 EFF 75% INT 75%

VOLUME REPS SETS BEST EFF BEST INT
1650 59 5 59.25 35
0.3 ~33.85 20 x 12 x 1 EFF 57% INT 57%
0.9 ~50.75 30 x 12 x 1 EFF 86% INT 86%
0.9 ~50.75 30 x 12 x 1 EFF 86% INT 86%
0.8 ~50.75 30 x 11 x 1 EFF 86% INT 86%
0.9 ~50.75 30 x 12 x 1 EFF 86% INT 86%

DELETE RENAME Records (PRs) # Rolling Tricep Extension
VOLUME REPS SETS BEST EFF BEST INT
1440 48 4 67.7 40
1.9 ~50.75 30 x 12 x 4 EFF 75% INT 75%

DELETE RENAME Records (PRs) # Tri Pushdown (Orange Band)
VOLUME REPS SETS BEST EFF BEST INT
90 90 3 323.55 191.2
~1.7 1 x 30 x 3 EFF --- INT ---

Posts on April 07th