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Exercises  1 
? Kiev
Age --- , BW 217.3
Join Date: 2017-02-27.
Insert Post:
Your are on Saturday 10, Feb 2018
-- Bodyweight: 219
905 1231

☒ DELETE ₪ RENAME Records (PRs) # low bar squat
VOLUME REPS SETS BEST EFF BEST INT
3610 24 6 415 415
0.1 ~53.1 45 x 8 x 1 EFF 13% INT 11%
0.1 ~151.45 135 x 6 x 1 EFF 36% INT 33%
0.1 ~197.9 185 x 4 x 1 EFF 48% INT 45%
~230 225 x 2 x 1 EFF 55% INT 54%
275 x 1 x 1 EFF 66% INT 66%
0.1 ~339.75 325 x 3 x 1 EFF 82% INT 78%

☒ DELETE ₪ RENAME Records (PRs) # low bar squat w/ belt
VOLUME REPS SETS BEST EFF BEST INT
4950 14 6 460 455
0.2 ~392.05 375 x 3 x 1 EFF 85% INT 82%
↑ haf
0.1 395 x 1 x 1 EFF 86% INT 87%
↑ haf
0.2 ~362.9 355 x 2 x 2 EFF 79% INT 78%
0.2 ~350.25 335 x 3 x 2 EFF 76% INT 74%


take out squats

☒ DELETE ₪ RENAME Records (PRs) # pulldowns wide
VOLUME REPS SETS BEST EFF BEST INT
7275 51 7 176.9 150
0.3 ~130.55 105 x 10 x 1 EFF 74% INT 70%
0.5 ~149.2 120 x 10 x 1 EFF 84% INT 80%
1 ~167.85 135 x 10 x 1 EFF 95% INT 90%
2+ ~189.75 PR 165 x 7 x 1 EFF PR% INT PR%
2+ ~197.15 PR 180 x 5 x 2 EFF PR% INT PR%
2+ ~192.55 180 x 4 x 1 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # OHP
VOLUME REPS SETS BEST EFF BEST INT
1300 10 2 175.25 175
0.2 ~131.45 120 x 5 x 1 EFF 75% INT 69%
0.3 ~153.35 140 x 5 x 1 EFF 87% INT 80%

☒ DELETE ₪ RENAME Records (PRs) # OHP Belt
VOLUME REPS SETS BEST EFF BEST INT
800 5 3 195 195
0.2 ~163.55 160 x 2 x 2 EFF 84% INT 82%
0.1 160 x 1 x 1 EFF 82% INT 82%

☒ DELETE ₪ RENAME Records (PRs) # high seated cable rows
VOLUME REPS SETS BEST EFF BEST INT
9000 50 5 223.8 195
2+ ~223.8 180 x 10 x 5 EFF 100% INT 92%


☒ DELETE ₪ RENAME Records (PRs) # bench press 2nd finger
VOLUME REPS SETS BEST EFF BEST INT
4255 15 5 300.75 255
2+ ~271.8 260 x 3 x 1 EFF 90% INT PR%
2+ ~313.65 PR 300 x 3 x 1 EFF PR% INT PR%
1 315 x 1 x 1 EFF PR% INT PR%
PR 335 x 1 x 1 EFF PR% INT PR%
2+ ~316.25 PR 275 x 7 x 1 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # Seated DB shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
2590 37 4 88.45 75
2+ ~87.05 70 x 10 x 3 EFF 98% INT 93%
1 ~80.5 70 x 7 x 1 EFF 91% INT 93%


☒ DELETE ₪ RENAME Records (PRs) # bb curl
VOLUME REPS SETS BEST EFF BEST INT
2280 36 6 80.8 65
0.4 ~62.15 50 x 10 x 1 EFF 77% INT 77%
1.3 ~74.6 60 x 10 x 1 EFF 92% INT 92%
2+ ~76.65 PR 70 x 5 x 2 EFF 95% INT PR%
2+ ~83.65 PR 80 x 3 x 2 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # pushdown vbar hard side
VOLUME REPS SETS BEST EFF BEST INT
4400 50 5 107 100
0.5 ~99.45 80 x 10 x 1 EFF 93% INT 80%
2+ ~111.9 PR 90 x 10 x 4 EFF PR% INT 90%


☒ DELETE ₪ RENAME Records (PRs) # calves
VOLUME REPS SETS BEST EFF BEST INT
8640 36 6 285.95 240
2+ ~269.25 240 x 6 x 6 EFF 94% INT 100%
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