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gary
Age 35 , BW 202
Join Date: 2015-04-17.
Following: 9.
Insert Post:
Your are on Wednesday 31, Dec 2014
-- Bodyweight: 183
95% close grip ME
DELETE RENAME Records (PRs) # bench close grip
VOLUME REPS SETS BEST EFF BEST INT
4520 27 12 225 225
0.1 ~99.3 95 x 3 x 1 EFF 44% INT 42%
0.1 ~138 135 x 2 x 1 EFF 61% INT 60%
155 x 1 x 1 EFF 69% INT 69%
0.1 185 x 1 x 1 EFF 82% INT 82%
1.3 215 x 1 x 5 EFF 96% INT 96%
0.6 ~186.2 170 x 5 x 3 EFF 83% INT 76%

VOLUME REPS SETS BEST EFF BEST INT
1000 5 1 245 245
0.3 ~219.05 PR 200 x 5 x 1 EFF 89% INT 82%

AMRAP
DELETE RENAME Records (PRs) # tricep pushdown
VOLUME REPS SETS BEST EFF BEST INT
6600 60 4 --- ---
~136.75 110 x 15 x 4 EFF --- INT ---

DELETE RENAME Records (PRs) # straight arm pulldown
VOLUME REPS SETS BEST EFF BEST INT
1800 60 4 --- ---
~37.3 30 x 15 x 4 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
3300 60 4 55.95 45
2+ ~68.4 PR 55 x 15 x 4 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
480 24 2 31.1 25
1.2 ~24.85 PR 20 x 12 x 2 EFF 80% INT 80%

VOLUME REPS SETS BEST EFF BEST INT
915 5 1 221.55 183
2+ ~200.45 BW x 5 x 1 EFF 90% INT 100%

*pullup substitution for last 2 bicep sets
Posts on December 31st