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Exercises  2 
Maximilian
Age 21 , BW 165
Join Date: 2016-04-07.
Following: 1.
Insert Post:
Your are on Monday 02, Dec 2019
Custom ~1RM (EFF) Factor = 30.
-- Bodyweight: 163.4
q(8),s(2)
☒ DELETE ₪ RENAME Records (PRs) # back squat
VOLUME REPS SETS BEST EFF BEST INT
4725 21 3 364.3 308.65
0.3 ~281.25 225 x 7 x 1 EFF 77% INT 73%
0.3 ~281.25 225 x 7 x 1 EFF 77% INT 73%
0.3 ~281.25 225 x 7 x 1 EFF 77% INT 73%
↑ @8.5

☒ DELETE ₪ RENAME Records (PRs) # shoulder press (db, seated)
VOLUME REPS SETS BEST EFF BEST INT
1250 25 3 85.7 60
0.5 ~68.2 50 x 9 x 1 EFF 80% INT 83%
0.5 ~65.2 50 x 8 x 1 EFF 76% INT 83%
0.5 ~65.2 50 x 8 x 1 EFF 76% INT 83%
↑ @8.5

☒ DELETE ₪ RENAME Records (PRs) # leg extension (unilateral)
VOLUME REPS SETS BEST EFF BEST INT
1935 30 3 104.35 80
0.9 ~100 70 x 11 x 1 EFF 96% INT 88%
0.7 ~91.3 70 x 8 x 1 EFF 88% INT 88%
0.4 ~78.55 55 x 11 x 1 EFF 75% INT 69%
↑ @10

☒ DELETE ₪ RENAME Records (PRs) # pullup
VOLUME REPS SETS BEST EFF BEST INT
1797.4 11 2 240.85 175
0.9 ~196.1 BW x 6 x 1 EFF 81% INT 93%
0.7 ~188.55 BW x 5 x 1 EFF 78% INT 93%
↑ @8.5

☒ DELETE ₪ RENAME Records (PRs) # bicep curl (cable)
VOLUME REPS SETS BEST EFF BEST INT
1552.5 27 3 82.15 57.5
2+ ~78.4 57.5 x 9 x 1 EFF 95% INT 100%
2+ ~78.4 57.5 x 9 x 1 EFF 95% INT 100%
2+ ~78.4 57.5 x 9 x 1 EFF 95% INT 100%

☒ DELETE ₪ RENAME Records (PRs) # tricep pushdown (cable, unilateral)
VOLUME REPS SETS BEST EFF BEST INT
660 31 3 35.7 25
2+ ~32.6 25 x 8 x 1 EFF 91% INT 100%
0.6 ~28.55 20 x 12 x 1 EFF 80% INT 80%
0.6 ~28.55 20 x 11 x 1 EFF 80% INT 80%

☒ DELETE ₪ RENAME Records (PRs) # calf raise (machine, unilateral)
VOLUME REPS SETS BEST EFF BEST INT
103.5 23 2 27 22.5
0.2 ~6.45 4.5 x 12 x 1 EFF 24% INT 20%
0.1 ~6.45 4.5 x 11 x 1 EFF 24% INT 20%
↑ @9
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Posts on December 02nd