wait...
Warrior
Age 29 , BW 104.4
Join Date: 2011-06-23.
Following: 52.
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Your are on Wednesday 12, Oct 2011
Custom ~1RM (EFF) Factor = 35.
had plenty of time to train so i combined some workouts since i can't train tomorrow and the day after because gym's closed :(
DELETE RENAME Records (PRs) # Close grip bench press
VOLUME REPS SETS BEST EFF BEST INT
3800 42 5 137.5 110
0.2 ~80.75 60 x 10 x 1 EFF 59% INT 55%
2+ ~125 100 x 8 x 4 EFF 91% INT 91%

VOLUME REPS SETS BEST EFF BEST INT
4170 50 6 129.65 100
0.3 ~87.5 PR 65 x 10 x 1 EFF 68% INT 65%
0.4 ~100 80 x 8 x 1 EFF 77% INT 80%
2+ ~112.5 90 x 8 x 4 EFF 87% INT 90%

DELETE RENAME Records (PRs) # Triceps Extensions
VOLUME REPS SETS BEST EFF BEST INT
2000 40 4 107.7 90
0.9 ~67.3 50 x 10 x 4 EFF 63% INT 56%

VOLUME REPS SETS BEST EFF BEST INT
1900 50 4 67.3 50
0.3 ~40.4 30 x 10 x 1 EFF 60% INT 60%
1 ~53.85 40 x 10 x 2 EFF 80% INT 80%
1 ~53.85 40 x 20 x 1 EFF 80% INT 80%

VOLUME REPS SETS BEST EFF BEST INT
800 10 1 118.75 95
0.6 ~107.7 80 x 10 x 1 EFF 91% INT 84%
↑ was exhausted after biceps so could barely manage these

DELETE RENAME Records (PRs) # Biceps curl (dumbbell)
VOLUME REPS SETS BEST EFF BEST INT
2100 70 5 53.85 40
0.3 ~26.9 20 x 14 x 1 EFF 50% INT 50%
2+ ~43.75 32.5 x 14 x 4 EFF 81% INT 81%
Posts on October 12th