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bootz
Age --- , BW 88
Join Date: 2016-09-14.
Following: 1.
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Your are on Saturday 24, Aug 2019
Custom ~1RM (EFF) Factor = 30.
-- Bodyweight: 85
Warm up - Plate carries 25kg x 2 x 4 laps
Plate raise to tricep extension - 20kg x 15
Goblet squat - 15 reps

DELETE RENAME Records (PRs) # Goodmornings (Off Pins)
VOLUME REPS SETS BEST EFF BEST INT
2160 36 3 92.3 80
0.3 ~71.45 50 x 12 x 1 EFF 77% INT 63%
0.5 ~85.7 60 x 12 x 1 EFF 93% INT 75%
1 ~100 PR 70 x 12 x 1 EFF PR% INT 88%


VOLUME REPS SETS BEST EFF BEST INT
3860 40 7 170 170
0.2 ~85.7 60 x 10 x 1 EFF 50% INT 35%
0.2 ~104.35 80 x 8 x 1 EFF 61% INT 47%
0.1 ~115.4 100 x 5 x 1 EFF 68% INT 59%
0.1 ~128.55 120 x 3 x 1 EFF 76% INT 71%
0.3 ~144.45 130 x 4 x 2 EFF 85% INT 76%
0.2 ~144 120 x 6 x 1 EFF 85% INT 71%


VOLUME REPS SETS BEST EFF BEST INT
1300 20 2 130.45 100
0.3 ~85.7 60 x 10 x 1 EFF 66% INT 60%
0.3 ~100 70 x 10 x 1 EFF 77% INT 70%


DELETE RENAME Records (PRs) # Neutral Grip Pull Up
VOLUME REPS SETS BEST EFF BEST INT
1990 21 4 121.45 105
2+ ~116.65 BW + 20 x 4 x 1 EFF 96% INT 100%
1 ~115.4 BW + 15 x 5 x 1 EFF 95% INT 95%
0.5 ~109.6 BW + 10 x 5 x 1 EFF 90% INT 90%
0.4 ~106.25 BW x 7 x 1 EFF 88% INT 81%


VOLUME REPS SETS BEST EFF BEST INT
1050 30 3 57.7 50
1 ~50 35 x 10 x 3 EFF 87% INT 70%


DELETE RENAME Records (PRs) # Barbell Wide Grip Row - Rear Delts
VOLUME REPS SETS BEST EFF BEST INT
1260 36 3 --- ---
~50 PR 35 x 12 x 3 EFF --- INT ---


Facepulls with band

1.5 mile run in afternoon
Posts on August 24th