wait...
Duke309
Age --- , BW 200.4
Join Date: 2014-07-19.
Insert Post:
Your are on Tuesday 02, Jun 2020
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 192.7
VOLUME REPS SETS BEST EFF BEST INT
7510 44 7 397.7 335
0.1 ~139.35 95 x 8 x 1 EFF 35% INT 28%
0.1 ~165 135 x 5 x 1 EFF 41% INT 40%
0.1 ~239.4 185 x 6 x 1 EFF 60% INT 55%
0.2 ~271.35 185 x 8 x 1 EFF 68% INT 55%
0.2 ~265.3 205 x 6 x 1 EFF 67% INT 61%
↑ ring or pinky, keep ext rotated
0.2 ~265.3 205 x 6 x 1 EFF 67% INT 61%
0.1 ~250.55 205 x 5 x 1 EFF 63% INT 61%

VOLUME REPS SETS BEST EFF BEST INT
5781 30 3 356.75 268.7
0.4 ~326.1 BW x 12 x 1 EFF 91% INT 72%
0.4 ~326.1 BW x 10 x 1 EFF 91% INT 72%
0.3 ~282.65 BW x 8 x 1 EFF 79% INT 72%

VOLUME REPS SETS BEST EFF BEST INT
3000 20 2 330 200
0.4 ~253.85 150 x 10 x 1 EFF 77% INT 75%
0.4 ~253.85 150 x 10 x 1 EFF 77% INT 75%
↑ mag grip middle

DELETE RENAME Records (PRs) # Duffin Upright Row
VOLUME REPS SETS BEST EFF BEST INT
2160 40 3 104.9 62
1.1 ~91.4 54 x 14 x 1 EFF 87% INT 87%
1.1 ~91.4 54 x 14 x 1 EFF 87% INT 87%
0.9 ~91.4 54 x 12 x 1 EFF 87% INT 87%

VOLUME REPS SETS BEST EFF BEST INT
3600 40 3 304.6 180
0.2 ~152.3 90 x 12 x 1 EFF 50% INT 50%
0.2 ~152.3 90 x 12 x 1 EFF 50% INT 50%
0.3 ~152.3 90 x 16 x 1 EFF 50% INT 50%

DELETE RENAME Records (PRs) # Incline Press Machine
VOLUME REPS SETS BEST EFF BEST INT
5075 35 3 259.3 165
1 ~245.4 145 x 12 x 1 EFF 95% INT 88%
1 ~245.4 145 x 12 x 1 EFF 95% INT 88%
0.9 ~245.4 145 x 11 x 1 EFF 95% INT 88%

VOLUME REPS SETS BEST EFF BEST INT
1510 53 5 59.25 35
0.2 ~29.35 20 x 8 x 1 EFF 50% INT 57%
1 ~50.75 PR 30 x 14 x 1 EFF 86% INT 86%
0.9 ~50.75 30 x 12 x 1 EFF 86% INT 86%
0.7 ~50.75 30 x 10 x 1 EFF 86% INT 86%
0.6 ~47.15 30 x 9 x 1 EFF 80% INT 86%

VOLUME REPS SETS BEST EFF BEST INT
1335 71 5 59.25 35
0.3 ~39.3 25 x 9 x 1 EFF 66% INT 71%
0.3 ~33.85 20 x 12 x 1 EFF 57% INT 57%
0.3 ~33.85 20 x 12 x 1 EFF 57% INT 57%
0.3 ~33.85 20 x 12 x 1 EFF 57% INT 57%
0.5 ~25.4 PR 15 x 26 x 1 EFF 43% INT 43%

DELETE RENAME Records (PRs) # Tri Extension (Rope)
VOLUME REPS SETS BEST EFF BEST INT
3360 56 4 169.25 100
0.5 ~101.55 60 x 18 x 1 EFF 60% INT 60%
0.4 ~101.55 60 x 15 x 1 EFF 60% INT 60%
0.3 ~101.55 60 x 12 x 1 EFF 60% INT 60%
0.3 ~101.55 60 x 11 x 1 EFF 60% INT 60%

External rotations
Posts on June 02nd