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Quadzilla
Age 27 , BW 84.7
Join Date: 2015-09-10.
Following: 47.
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Your are on Monday 17, Oct 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 86.3
Glutes feel a lot better and there's just some soreness left in the lower back. Also my Shoulderok arrived!

VOLUME REPS SETS BEST EFF BEST INT
325 80 8 --- ---
~5.3 3.75 x 10 x 6 EFF --- INT ---
↑ Each side.
~7.05 PR 5 x 10 x 2 EFF --- INT ---


Did 4 sets at home and 4 at the gym. Motion is getting more fluid. Massive pump in lats, forearms and shoulders!

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
3015 39 9 147.5 147.5
0.2 ~68.9 60 x 5 x 2 EFF 47% INT 41%
0.3 ~86.1 75 x 5 x 3 EFF 58% INT 51%
0.3 ~99.65 90 x 4 x 3 EFF 68% INT 61%
↑ Pretty much painless.
0.1 ~108.5 105 x 2 x 1 EFF 74% INT 71%
↑ Lockout was very painful.


Narrowed grip a bit. Pain only kicks in when rotating arm at lockout.

VOLUME REPS SETS BEST EFF BEST INT
2224 32 4 80.35 70
0.7 ~80.1 62 x 8 x 1 EFF 100% INT 89%
2 ~86.55 67 x 8 x 1 EFF PR% INT 96%
2+ ~93 72 x 8 x 1 EFF PR% INT PR%
2+ ~99.45 PR 77 x 8 x 1 EFF PR% INT PR%
↑ @7


DELETE RENAME Records (PRs) # Machine row close grip
VOLUME REPS SETS BEST EFF BEST INT
2568 32 4 105.7 75
2+ ~96.9 75 x 8 x 1 EFF 92% INT 100%
2+ ~105.9 PR 82 x 8 x 3 EFF 100% INT PR%


External rotation w/band 10x3
Posts on October 17th