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Exercises  79 
Quadzilla
Age 25 , BW 85
Join Date: 2015-09-10.
Following: 45.
Insert Post:
Your are on Wednesday 26, Sep 2018
Custom ~1RM (EFF) Factor = 31.
-- Bodyweight: 86.7
Revenge

☒ DELETE ₪ RENAME Records (PRs) # Squat low bar #sq
VOLUME REPS SETS BEST EFF BEST INT
5447.5 34 9 260.5 260.5
0.1 ~68.9 60 x 5 x 1 EFF 26% INT 23%
0.1 ~114.8 100 x 5 x 1 EFF 44% INT 38%
0.1 ~149.65 140 x 3 x 1 EFF 57% INT 54%
0.1 ~192.4 180 x 3 x 1 EFF 74% INT 69%
↑ +Belt.
200 x 1 x 1 EFF 77% INT 77%
0.1 ~232.5 225 x 2 x 1 EFF 89% INT 86%
0.7 ~232.5 202.5 x 5 x 3 EFF 89% INT 78%


An improvement.

☒ DELETE ₪ RENAME Records (PRs) # Bench press #bp
VOLUME REPS SETS BEST EFF BEST INT
3470 38 9 150 150
0.2 ~84.55 60 x 10 x 1 EFF 56% INT 40%
0.1 ~91.85 80 x 5 x 1 EFF 61% INT 53%
0.1 ~106.9 100 x 3 x 1 EFF 71% INT 67%
0.1 ~118.85 115 x 2 x 1 EFF 79% INT 77%
0.1 ~129.15 125 x 2 x 1 EFF 86% INT 83%
0.2 ~124.55 112.5 x 4 x 1 EFF 83% INT 75%
0.1 ~121.8 110 x 4 x 1 EFF 81% INT 73%
0.2 ~110.7 100 x 4 x 2 EFF 74% INT 67%


Discomfort returned. Must be the lack of assistance.

☒ DELETE ₪ RENAME Records (PRs) # Pallof press
VOLUME REPS SETS BEST EFF BEST INT
487.5 30 3 --- ---
~22.9 PR 16.25 x 10 x 3 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # Face pull 1-arm
VOLUME REPS SETS BEST EFF BEST INT
487.5 30 3 --- ---
~22.9 16.25 x 10 x 3 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # Dumbbell shoulder press seated
VOLUME REPS SETS BEST EFF BEST INT
1680 30 3 87.85 76
1.2 ~78.9 56 x 10 x 3 EFF 90% INT 74%
↑ 28kgx2


☒ DELETE ₪ RENAME Records (PRs) # Decline skull crusher
VOLUME REPS SETS BEST EFF BEST INT
480 30 3 12.85 12
2+ ~22.55 16 x 10 x 3 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # Machine row close grip
VOLUME REPS SETS BEST EFF BEST INT
1055 40 4 140.9 100
0.1 ~28.2 20 x 10 x 1 EFF 20% INT 20%
0.1 ~33.1 23.5 x 10 x 1 EFF 24% INT 24%
0.1 ~40.15 28.5 x 10 x 1 EFF 29% INT 29%
0.2 ~47.2 33.5 x 10 x 1 EFF 34% INT 34%


☒ DELETE ₪ RENAME Records (PRs) # External rotation (upward)
VOLUME REPS SETS BEST EFF BEST INT
180 36 3 12.35 8.75
0.8 ~7.05 5 x 12 x 3 EFF 57% INT 57%


☒ DELETE ₪ RENAME Records (PRs) # EZ bar curl
VOLUME REPS SETS BEST EFF BEST INT
945 40 4 62.5 62.5
0.2 ~29.6 21 x 10 x 1 EFF 47% INT 34%
0.5 ~34.5 24.5 x 10 x 3 EFF 55% INT 39%
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Posts on September 26th