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asambol
Age 32 , BW 96
Join Date: 2015-03-09.
Following: 6.
Insert Post:
Your are on Wednesday 27, May 2020
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 95.4
DELETE RENAME Records (PRs) # Rowing (machine)
VOLUME REPS SETS BEST EFF BEST INT
38160 400 1 --- ---
~123.1 PR BW x 400 x 1 EFF --- INT ---
↑ m 1m23s


VOLUME REPS SETS BEST EFF BEST INT
6135 46 10 224.25 215
0.1 ~55.55 50 x 5 x 1 EFF 25% INT 23%
0.1 ~100 90 x 5 x 1 EFF 45% INT 42%
0.1 ~136.85 130 x 3 x 1 EFF 61% INT 60%
0.1 ~153.85 150 x 2 x 1 EFF 69% INT 70%
170 x 1 x 1 EFF 76% INT 79%
0.3 ~194.6 180 x 4 x 1 EFF 87% INT 84%
0.2 ~175 157.5 x 5 x 1 EFF 78% INT 73%
0.2 ~175 157.5 x 5 x 1 EFF 78% INT 73%
0.2 ~172.75 142.5 x 8 x 1 EFF 77% INT 66%
0.2 ~172.75 142.5 x 8 x 1 EFF 77% INT 66%

RPE 7.5 6.5 6.5 6 6.5

DELETE RENAME Records (PRs) # Romanian Deadlift (beltless)
VOLUME REPS SETS BEST EFF BEST INT
5200 40 4 --- ---
~167.75 PR 130 x 10 x 4 EFF --- INT ---

RPE 7 7 8 9

DELETE RENAME Records (PRs) # Bench press (spoto, 2ct)
VOLUME REPS SETS BEST EFF BEST INT
4000 38 8 136.85 130
0.1 ~66.65 60 x 5 x 1 EFF 49% INT 46%
0.1 ~88.9 80 x 5 x 1 EFF 65% INT 62%
0.1 ~105.25 100 x 3 x 1 EFF 77% INT 77%
2+ ~133.35 120 x 5 x 5 EFF 97% INT 92%

RPE 7.5 8 8 8 8

DELETE RENAME Records (PRs) # Seated Cable Row (wide grip)
VOLUME REPS SETS BEST EFF BEST INT
1600 40 4 103.05 85
0.8 ~51.6 40 x 10 x 4 EFF 50% INT 47%


DELETE RENAME Records (PRs) # Triceps Pushdown - Rope Attachment
VOLUME REPS SETS BEST EFF BEST INT
1800 40 4 58.05 50
2+ ~58.05 45 x 10 x 4 EFF 100% INT 90%


DELETE RENAME Records (PRs) # Cable Hammer Curls - Rope Attachment
VOLUME REPS SETS BEST EFF BEST INT
1800 40 4 --- ---
~58.05 PR 45 x 10 x 4 EFF --- INT ---
Posts on May 27th