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Exercises  58 
Warrior
Age 29 , BW 104.4
Join Date: 2011-06-23.
Following: 52.
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Your are on Friday 04, May 2012
Custom ~1RM (EFF) Factor = 35.
also did some calve raises
☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Press
VOLUME REPS SETS BEST EFF BEST INT
6080 70 8 129.65 100
0.3 ~86.15 64 x 10 x 1 EFF 66% INT 64%
0.4 ~100 80 x 8 x 1 EFF 77% INT 80%
2+ ~125 100 x 8 x 4 EFF 96% INT 100%
1 ~107.7 PR 80 x 10 x 2 EFF 83% INT 80%

☒ DELETE ₪ RENAME Records (PRs) # Incline Dumbbell press
VOLUME REPS SETS BEST EFF BEST INT
2800 39 5 107.35 100
0.2 ~80 64 x 8 x 1 EFF 75% INT 64%
0.4 ~96.55 80 x 7 x 1 EFF 90% INT 80%
↑ ouch exhausted completely
0.9 ~90 72 x 8 x 3 EFF 84% INT 72%

☒ DELETE ₪ RENAME Records (PRs) # Cable Flies
VOLUME REPS SETS BEST EFF BEST INT
2440 38 4 134.6 100
0.5 ~80.75 60 x 10 x 2 EFF 60% INT 60%
0.4 ~100 80 x 8 x 1 EFF 74% INT 80%
0.3 ~80.75 60 x 10 x 1 EFF 60% INT 60%

☒ DELETE ₪ RENAME Records (PRs) # Bent over rows
VOLUME REPS SETS BEST EFF BEST INT
4600 50 5 --- ---
~80.75 60 x 10 x 1 EFF --- INT ---
↑ ages since i did these
~134.6 PR 100 x 10 x 4 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # Seated rows
VOLUME REPS SETS BEST EFF BEST INT
4740 48 5 --- ---
~94.25 70 x 10 x 1 EFF --- INT ---
~134.6 PR 100 x 10 x 1 EFF --- INT ---
~162.5 PR 130 x 8 x 1 EFF --- INT ---
~134.6 PR 100 x 10 x 2 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # straight lat extensions
VOLUME REPS SETS BEST EFF BEST INT
1600 40 4 --- ---
~53.85 PR 40 x 10 x 4 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
4840 46 5 175 160
0.2 ~80.75 60 x 10 x 1 EFF 46% INT 38%
0.3 ~134.6 100 x 10 x 1 EFF 77% INT 63%
1.3 ~175 PR 140 x 8 x 2 EFF 100% INT 88%
0.3 ~134.6 100 x 10 x 1 EFF 77% INT 63%
↑ wow lower back is exhausted lol! legs still feeling fresh

☒ DELETE ₪ RENAME Records (PRs) # Reverse leg curls
VOLUME REPS SETS BEST EFF BEST INT
2850 50 5 74.05 55
0.6 ~60.6 45 x 10 x 1 EFF 82% INT 82%
2+ ~80.75 PR 60 x 10 x 4 EFF PR% INT PR%

☒ DELETE ₪ RENAME Records (PRs) # Leg curl
VOLUME REPS SETS BEST EFF BEST INT
4900 80 4 68.75 55
2+ ~67.3 50 x 20 x 1 EFF 98% INT 91%
2+ ~87.5 PR 65 x 20 x 3 EFF PR% INT PR%
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