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Exercises  3 
Anthonyqkj
Age 31 , BW 198
Join Date: 2017-09-17.
Following: 22.
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Your are on Saturday 31, Mar 2018
-- Bodyweight: 200
Running warm up
7 minute run
warm up
mobility cycle
bench press primers
☒ DELETE ₪ RENAME Records (PRs) # Bench Press (TNG)
VOLUME REPS SETS BEST EFF BEST INT
2925 15 3 275 275
0.5 ~213.55 195 x 5 x 3 EFF 78% INT 71%

☒ DELETE ₪ RENAME Records (PRs) # Back squat
VOLUME REPS SETS BEST EFF BEST INT
3375 15 3 266.6 255
1.3 ~246.45 225 x 5 x 3 EFF 92% INT 88%

☒ DELETE ₪ RENAME Records (PRs) # Deadlift (conventional)
VOLUME REPS SETS BEST EFF BEST INT
4725 15 3 435 435
0.5 ~345 315 x 5 x 3 EFF 79% INT 72%


----ab circuit start
☒ DELETE ₪ RENAME Records (PRs) # Hanging leg raise (to parallel)
VOLUME REPS SETS BEST EFF BEST INT
10000 50 3 271.05 218
1.3 ~248.65 BW x 10 x 1 EFF 92% INT 92%
2+ ~248.65 PR BW x 20 x 2 EFF 92% INT 92%

☒ DELETE ₪ RENAME Records (PRs) # Knee lift (supported)
VOLUME REPS SETS BEST EFF BEST INT
10000 50 3 --- ---
~248.65 BW x 10 x 1 EFF --- INT ---
~248.65 PR BW x 20 x 2 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # Crunch
VOLUME REPS SETS BEST EFF BEST INT
20000 100 5 --- ---
~248.65 PR BW x 20 x 5 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # Hello Dolly
VOLUME REPS SETS BEST EFF BEST INT
20000 100 5 --- ---
~248.65 PR BW x 20 x 5 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # Flutter Kick
VOLUME REPS SETS BEST EFF BEST INT
20000 100 5 --- ---
~248.65 PR BW x 20 x 5 EFF --- INT ---

----ab circuit end

pw strecthing
back - abs - hips

~cry~
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