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Quadzilla
Age 27 , BW 84.7
Join Date: 2015-09-10.
Following: 47.
Insert Post:
Your are on Monday 07, Nov 2016
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 86.4
Felt recovered and full of energy (and gasss).

VOLUME REPS SETS BEST EFF BEST INT
93.75 15 1 12.35 8.75
0.5 ~8.8 PR 6.25 x 15 x 1 EFF 71% INT 71%


Each side.

DELETE RENAME Records (PRs) # Squat low bar #sq
VOLUME REPS SETS BEST EFF BEST INT
5475 37 12 242.5 242.5
0.1 ~68.9 60 x 5 x 1 EFF 28% INT 25%
0.1 ~114.8 100 x 5 x 1 EFF 47% INT 41%
0.1 ~143.5 125 x 5 x 1 EFF 59% INT 52%
0.1 ~166.05 150 x 4 x 1 EFF 68% INT 62%
↑ +Belt.
0.2 ~181.7 170 x 3 x 2 EFF 75% INT 70%
0.3 ~201.5 195 x 2 x 3 EFF 83% INT 80%
↑ @6
0.5 ~217 210 x 2 x 3 EFF 89% INT 87%
↑ @8.5; 6; 7.5


Finetuning details of sitting back.

VOLUME REPS SETS BEST EFF BEST INT
70 8 1 12.35 8.75
2+ ~11.3 8.75 x 8 x 1 EFF 92% INT 100%
↑ @7


Each side.

DELETE RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
1820 20 7 147.5 147.5
0.1 ~68.9 60 x 5 x 1 EFF 47% INT 41%
0.1 ~88.55 80 x 4 x 1 EFF 60% INT 54%
0.1 ~106.9 100 x 3 x 1 EFF 72% INT 68%
0.3 ~116.25 112.5 x 2 x 4 EFF 79% INT 76%
↑ @6


Improvement in pain and general form!

DELETE RENAME Records (PRs) # Incline DB press
VOLUME REPS SETS BEST EFF BEST INT
2920 39 8 113.65 88
0.2 ~64.7 48 x 9 x 1 EFF 57% INT 55%
↑ 2x24kg
0.3 ~82.65 64 x 8 x 1 EFF 73% INT 73%
↑ 2x32kg
0.7 ~95.4 80 x 6 x 1 EFF 84% INT 91%
↑ 2x40kg
2+ ~101.05 88 x 5 x 1 EFF 89% INT 100%
↑ 2x44kg
2+ ~106.3 PR 96 x 4 x 2 EFF 94% INT PR%
↑ 2x48kg, @9; 7.5
2+ ~102.6 96 x 3 x 1 EFF 90% INT PR%
↑ @8.5
96 x 0 x 1 EFF --- INT ---
↑ Shitty gym lifts with Joey: putting the dumb in dumbbells


DELETE RENAME Records (PRs) # Triceps extension w/rope
VOLUME REPS SETS BEST EFF BEST INT
1575 50 5 45.2 38.5
2+ ~44.4 31.5 x 10 x 5 EFF 98% INT 82%
↑ @7


Massive pump :O

VOLUME REPS SETS BEST EFF BEST INT
2944 32 4 133.55 112
1.8 ~118.85 92 x 8 x 4 EFF 89% INT 82%
↑ @6


Misloaded :/
Posts on November 07th