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Exercises  58 
Warrior
Age 29 , BW 104.4
Join Date: 2011-06-23.
Following: 52.
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Your are on Monday 01, Jul 2013
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 87
Have had a really bad month behind me with illness and school and stuff so i lost some bodyweight and mostly energy in the gym not so much strength. but it's vacation now so i'm not worried about getting back to my former form!
☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
3470 37 7 160 160
0.2 ~80.75 60 x 10 x 1 EFF 50% INT 38%
0.2 ~100 80 x 8 x 1 EFF 63% INT 50%
0.2 ~116.65 100 x 6 x 1 EFF 73% INT 63%
0.2 ~131.25 120 x 4 x 1 EFF 82% INT 75%
0.2 ~144.1 140 x 2 x 1 EFF 90% INT 88%
0.2 150 x 1 x 1 EFF 94% INT 94%
0.2 ~140 120 x 6 x 1 EFF 88% INT 75%

☒ DELETE ₪ RENAME Records (PRs) # Incline Dumbbell press
VOLUME REPS SETS BEST EFF BEST INT
2620 33 5 116.65 100
0.2 ~80 64 x 8 x 1 EFF 69% INT 64%
0.4 ~100 80 x 8 x 1 EFF 86% INT 80%
0.5 ~102.65 88 x 6 x 1 EFF 88% INT 88%
2+ ~106.05 100 x 3 x 1 EFF 91% INT 100%
0.4 ~100 80 x 8 x 1 EFF 86% INT 80%

☒ DELETE ₪ RENAME Records (PRs) # Machine flyes
VOLUME REPS SETS BEST EFF BEST INT
2320 34 4 94.25 70
0.7 ~80.75 60 x 10 x 1 EFF 86% INT 86%
2+ ~100 PR 80 x 8 x 1 EFF PR% INT PR%
2+ ~93.35 80 x 6 x 1 EFF 99% INT PR%
0.7 ~80.75 60 x 10 x 1 EFF 86% INT 86%

☒ DELETE ₪ RENAME Records (PRs) # Bent over rows
VOLUME REPS SETS BEST EFF BEST INT
5520 57 6 161.55 140
0.3 ~80.75 60 x 15 x 1 EFF 50% INT 43%
0.3 ~134.6 100 x 10 x 1 EFF 83% INT 71%
0.4 ~137.5 110 x 8 x 1 EFF 85% INT 79%
0.6 ~150 120 x 8 x 1 EFF 93% INT 86%
0.9 ~151.65 130 x 6 x 1 EFF 94% INT 93%
0.3 ~134.6 100 x 10 x 1 EFF 83% INT 71%

☒ DELETE ₪ RENAME Records (PRs) # Pull-ups
VOLUME REPS SETS BEST EFF BEST INT
3480 40 4 132.5 106
2+ ~117.1 87 x 10 x 4 EFF 88% INT 82%
↑ combined them with bench press

☒ DELETE ₪ RENAME Records (PRs) # Seated Hammer curls
VOLUME REPS SETS BEST EFF BEST INT
2072 70 5 --- ---
~26.9 20 x 14 x 1 EFF --- INT ---
~43.1 PR 32 x 14 x 4 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # Triceps Extensions
VOLUME REPS SETS BEST EFF BEST INT
4200 70 7 107.7 90
0.2 ~67.3 50 x 10 x 1 EFF 63% INT 56%
0.3 ~80.75 60 x 10 x 1 EFF 75% INT 67%
1.4 ~94.25 70 x 10 x 3 EFF 88% INT 78%
0.5 ~67.3 50 x 10 x 2 EFF 63% INT 56%

☒ DELETE ₪ RENAME Records (PRs) # Preacher Curls Dumbbells
VOLUME REPS SETS BEST EFF BEST INT
552 24 2 --- ---
~32.3 24 x 12 x 1 EFF --- INT ---
~29.6 22 x 12 x 1 EFF --- INT ---
↑ arms are spent xD

☒ DELETE ₪ RENAME Records (PRs) # Preacher Curls(machine max 50k
VOLUME REPS SETS BEST EFF BEST INT
900 18 3 67.3 50
2+ ~62.5 50 x 8 x 1 EFF 93% INT 100%
2+ ~58.35 50 x 6 x 1 EFF 87% INT 100%
2+ ~54.7 50 x 4 x 1 EFF 81% INT 100%
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Posts on July 01st