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Duke309
Age --- , BW 201.1
Join Date: 2014-07-19.
Insert Post:
Your are on Saturday 31, Jul 2021
Custom ~1RM (EFF) Factor = 22.
-- Bodyweight: 204.8
DELETE RENAME Records (PRs) # Close Grip Bench
VOLUME REPS SETS BEST EFF BEST INT
8810 44 10 380.75 305
0.1 ~139.35 95 x 8 x 1 EFF 37% INT 31%
0.1 ~165 135 x 5 x 1 EFF 43% INT 44%
0.1 ~203.5 185 x 3 x 1 EFF 53% INT 61%
0.1 ~235.7 225 x 2 x 1 EFF 62% INT 74%
0.1 245 x 1 x 1 EFF 64% INT 80%
0.4 ~323.9 265 x 5 x 1 EFF 85% INT 87%
1 ~293.35 240 x 5 x 4 EFF 77% INT 79%

DELETE RENAME Records (PRs) # Chest Supported Row
VOLUME REPS SETS BEST EFF BEST INT
3060 36 3 330 205
0.6 ~143.85 85 x 12 x 3 EFF 44% INT 41%
↑ single arm

VOLUME REPS SETS BEST EFF BEST INT
4060 32 6 270.75 225
0.1 ~116.1 95 x 5 x 1 EFF 43% INT 42%
0.1 ~126.5 115 x 3 x 1 EFF 47% INT 51%
0.6 ~174.7 135 x 6 x 4 EFF 65% INT 60%

VOLUME REPS SETS BEST EFF BEST INT
2160 36 3 169.25 105
0.8 ~101.55 60 x 12 x 3 EFF 60% INT 57%

VOLUME REPS SETS BEST EFF BEST INT
9625.6 47 3 361.65 213.7
2+ ~346.6 PR BW x 20 x 1 EFF 96% INT 96%
2+ ~346.6 BW x 17 x 1 EFF 96% INT 96%
2+ ~346.6 BW x 10 x 1 EFF 96% INT 96%

DELETE RENAME Records (PRs) # Seated Band Fly
VOLUME REPS SETS BEST EFF BEST INT
45 45 3 --- ---
~1.7 1 x 15 x 3 EFF --- INT ---
↑ red

VOLUME REPS SETS BEST EFF BEST INT
2800 40 3 135.4 80
1.2 ~118.45 70 x 14 x 1 EFF 88% INT 88%
1 ~118.45 70 x 12 x 1 EFF 88% INT 88%
1.2 ~118.45 70 x 14 x 1 EFF 88% INT 88%

VOLUME REPS SETS BEST EFF BEST INT
1870 34 3 110 70
0.6 ~93.1 55 x 12 x 1 EFF 85% INT 79%
0.5 ~93.1 55 x 10 x 1 EFF 85% INT 79%
0.6 ~93.1 55 x 12 x 1 EFF 85% INT 79%

DELETE RENAME Records (PRs) # Tri Extension (Rope)
VOLUME REPS SETS BEST EFF BEST INT
990 33 3 169.25 100
0.2 ~50.75 30 x 12 x 1 EFF 30% INT 30%
0.2 ~50.75 30 x 12 x 1 EFF 30% INT 30%
0.1 ~47.15 30 x 9 x 1 EFF 28% INT 30%
↑ single arm

DELETE RENAME Records (PRs) # Rear Delt Raise
VOLUME REPS SETS BEST EFF BEST INT
1350 45 3 126.9 75
0.8 ~50.75 30 x 15 x 3 EFF 40% INT 40%

Ext rotx20x3
Posts on July 31st