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keithhub
Age --- , BW 172.2
Join Date: 2016-09-13.
Insert Post:
Your are on Saturday 10, Nov 2018
-- Bodyweight: 163
VOLUME REPS SETS BEST EFF BEST INT
7750 50 5 196.35 175
0.9 ~192.7 PR 155 x 10 x 1 EFF 98% INT 89%
0.9 ~192.7 PR 155 x 10 x 1 EFF 98% INT 89%
0.9 ~192.7 PR 155 x 10 x 1 EFF 98% INT 89%
0.9 ~192.7 PR 155 x 10 x 1 EFF 98% INT 89%
0.9 ~192.7 PR 155 x 10 x 1 EFF 98% INT 89%


VOLUME REPS SETS BEST EFF BEST INT
4745 39 5 --- ---
~118.1 PR 95 x 10 x 1 EFF --- INT ---
~129 115 x 6 x 1 EFF --- INT ---
~151.45 135 x 6 x 1 EFF --- INT ---
~159.25 135 x 8 x 1 EFF --- INT ---
~163.4 PR 135 x 9 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Ground Base Jammer
VOLUME REPS SETS BEST EFF BEST INT
2880 32 5 101 90
2+ ~101 90 x 6 x 1 EFF 100% INT 100%
2+ ~101 90 x 6 x 1 EFF 100% INT 100%
2+ ~101 90 x 6 x 1 EFF 100% INT 100%
2+ ~101 90 x 6 x 1 EFF 100% INT 100%
2+ ~106.15 PR 90 x 8 x 1 EFF PR% INT 100%


DELETE RENAME Records (PRs) # Seated Cable Row (Hoist)
VOLUME REPS SETS BEST EFF BEST INT
5635 49 5 142.95 115
2+ ~142.95 115 x 10 x 1 EFF 100% INT 100%
2+ ~142.95 115 x 10 x 1 EFF 100% INT 100%
2+ ~142.95 115 x 10 x 1 EFF 100% INT 100%
2+ ~139.2 115 x 9 x 1 EFF 97% INT 100%
2+ ~142.95 115 x 10 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Barbell Upright Row
VOLUME REPS SETS BEST EFF BEST INT
3180 53 6 74.6 60
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%
2+ ~70.75 60 x 8 x 1 EFF 95% INT 100%
2+ ~65.7 60 x 5 x 1 EFF 88% INT 100%


DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
3720 40 5 --- ---
~76.65 65 x 8 x 1 EFF --- INT ---
~100.25 85 x 8 x 1 EFF --- INT ---
~123.85 PR 105 x 8 x 1 EFF --- INT ---
~123.85 PR 105 x 8 x 1 EFF --- INT ---
~123.85 PR 105 x 8 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Arnold Dumbbell Press
VOLUME REPS SETS BEST EFF BEST INT
1500 50 5 37.3 30
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Lat Pulldown (Hoist)
VOLUME REPS SETS BEST EFF BEST INT
5100 60 5 124.3 100
0.8 ~105.7 PR 85 x 12 x 1 EFF 85% INT 85%
0.8 ~105.7 PR 85 x 12 x 1 EFF 85% INT 85%
0.8 ~105.7 PR 85 x 12 x 1 EFF 85% INT 85%
0.8 ~105.7 PR 85 x 12 x 1 EFF 85% INT 85%
0.8 ~105.7 PR 85 x 12 x 1 EFF 85% INT 85%


Supersets of curls and triceps extensions.

DELETE RENAME Records (PRs) # Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
600 40 4 --- ---
~18.65 PR 15 x 10 x 1 EFF --- INT ---
~18.65 PR 15 x 10 x 1 EFF --- INT ---
~18.65 PR 15 x 10 x 1 EFF --- INT ---
~18.65 PR 15 x 10 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # One-Arm Overhead Dumbbell Triceps Extension
VOLUME REPS SETS BEST EFF BEST INT
600 40 4 --- ---
~18.65 PR 15 x 10 x 1 EFF --- INT ---
~18.65 PR 15 x 10 x 1 EFF --- INT ---
~18.65 PR 15 x 10 x 1 EFF --- INT ---
~18.65 PR 15 x 10 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Eccentric Dumbbell Wrist Curl
VOLUME REPS SETS BEST EFF BEST INT
350 70 3 --- ---
~6.2 5 x 20 x 1 EFF --- INT ---
~6.2 5 x 20 x 1 EFF --- INT ---
~6.2 5 x 30 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Eccentric Reverse Dumbbell Wrist Curl
VOLUME REPS SETS BEST EFF BEST INT
350 70 3 --- ---
~6.2 5 x 30 x 1 EFF --- INT ---
~6.2 5 x 20 x 1 EFF --- INT ---
~6.2 5 x 20 x 1 EFF --- INT ---
Posts on November 10th