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Exercises  31 
Rasmushorslev
Age 28 , BW 98
Join Date: 2014-05-11.
Following: 31.
Insert Post:
Your are on Wednesday 13, Jan 2021
Custom ~1RM (EFF) Factor = 60.
-- Bodyweight: 98
RPE skulder 3
RPE knæ 4
EMOM alt.
A1
☒ DELETE ₪ RENAME Records (PRs) # Chinups
VOLUME REPS SETS BEST EFF BEST INT
3082 29 7 126.45 121
0.3 ~105 BW x 5 x 1 EFF 83% INT 81%
2+ ~113.7 BW + 10 x 4 x 6 EFF 90% INT 89%

A2
☒ DELETE ₪ RENAME Records (PRs) # BB Skulderpres
VOLUME REPS SETS BEST EFF BEST INT
1440 24 6 87 87
0.1 ~42.1 40 x 4 x 1 EFF 48% INT 46%
0.1 ~52.65 50 x 4 x 1 EFF 60% INT 57%
0.1 ~63.15 60 x 4 x 1 EFF 73% INT 69%
0.2 ~68.4 65 x 4 x 1 EFF 79% INT 75%
0.2 ~73.7 70 x 4 x 1 EFF 85% INT 80%
0.3 ~78.95 75 x 4 x 1 EFF 91% INT 86%


☒ DELETE ₪ RENAME Records (PRs) # Seated Rows
VOLUME REPS SETS BEST EFF BEST INT
2240 32 4 90.6 77
2+ ~79.25 70 x 8 x 4 EFF 87% INT 91%
↑ R60s


☒ DELETE ₪ RENAME Records (PRs) # Incline Bænkpres DB
VOLUME REPS SETS BEST EFF BEST INT
1300 40 5 43.65 40
0.2 ~28.3 25 x 8 x 1 EFF 65% INT 63%
0.4 ~36.8 32.5 x 8 x 1 EFF 84% INT 81%
2+ ~45.3 PR 40 x 8 x 1 EFF PR% INT 100%
0.8 ~36.8 32.5 x 8 x 2 EFF 84% INT 81%


☒ DELETE ₪ RENAME Records (PRs) # Pulldowns
VOLUME REPS SETS BEST EFF BEST INT
3192 48 4 99.25 91
0.4 ~74.1 63 x 12 x 1 EFF 75% INT 69%
1 ~82.35 70 x 12 x 2 EFF 83% INT 77%
0.4 ~74.1 63 x 12 x 1 EFF 75% INT 69%
↑ R60s


A1
☒ DELETE ₪ RENAME Records (PRs) # Flyes Maskine
VOLUME REPS SETS BEST EFF BEST INT
2100 60 4 --- ---
~41.2 35 x 15 x 4 EFF --- INT ---

A2
☒ DELETE ₪ RENAME Records (PRs) # Straight Arm Pushdowns
VOLUME REPS SETS BEST EFF BEST INT
3600 80 4 --- ---
~52.95 PR 45 x 20 x 4 EFF --- INT ---

R10s

B1
☒ DELETE ₪ RENAME Records (PRs) # Facepulls
VOLUME REPS SETS BEST EFF BEST INT
2300 80 4 47.05 40
0.5 ~29.4 25 x 20 x 1 EFF 63% INT 63%
2+ ~35.3 PR 30 x 20 x 3 EFF 75% INT 75%

B2
☒ DELETE ₪ RENAME Records (PRs) # Decline sit ups
VOLUME REPS SETS BEST EFF BEST INT
9800 100 4 --- ---
~115.3 PR BW x 25 x 4 EFF --- INT ---

R10s

Preacher Curls
7x20x3 en arms paa incline bank

PNG stræk, overhead, 10+10sek x5
PNF stræk, sleepers stretch, 10+10 sek x5
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Posts on January 13th