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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 Sunday 31, Dec 2017
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.6
Hypertrophy block 1

Ac/bicep feels a little better with a lighter load in the bottom position of the press

☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
6340 73 5 194.45 180
0.3 ~94.25 70 x 20 x 1 EFF 48% INT 39%
0.3 ~80.75 60 x 20 x 1 EFF 42% INT 33%
↑ 1st rep+45kg 5sec eccentric weight releasers
0.3 ~134.6 100 x 15 x 1 EFF 69% INT 56%
↑ 1st rep+45kg 5sec eccentric weight releasers
0.3 ~161.55 120 x 10 x 1 EFF 83% INT 67%
↑ 1st rep+45kg 5sec eccentric weight releasers
0.3 ~162.5 130 x 8 x 1 EFF 84% INT 72%
↑ 1st rep+45kg 5sec eccentric weight releasers


☒ DELETE ₪ RENAME Records (PRs) # Bench press (reactive slingshot)
VOLUME REPS SETS BEST EFF BEST INT
2900 20 2 201.9 180
0.5 ~188.45 140 x 10 x 1 EFF 93% INT 78%
0.6 ~201.9 150 x 10 x 1 EFF 100% INT 83%


☒ DELETE ₪ RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
15840 150 5 --- ---
~142.15 PR BW x 30 x 5 EFF --- INT ---


End rom leg extensions
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Posts on December 31st