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Exercises  54 
Warrior
Age 29 , BW 104.5
Join Date: 2011-06-23.
Following: 50.
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Your are on Friday 20, Sep 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.4
Sheiko Advanced small load C1W2D3

☒ DELETE ₪ RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
4265 33 8 240 240
0.2 ~94.25 70 x 12 x 1 EFF 39% INT 29%
0.1 ~140 120 x 6 x 1 EFF 58% INT 50%
0.1 ~164.05 150 x 4 x 1 EFF 68% INT 63%
0.1 ~185.6 175 x 3 x 1 EFF 77% INT 73%
0.2 ~200.75 195 x 2 x 2 EFF 84% INT 81%
0.2 ~205.9 200 x 2 x 2 EFF 86% INT 83%
↑ feeling pretty good for a change increased the weight slightly


☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
5045 45 11 194.45 187.5
0.2 ~94.25 70 x 15 x 1 EFF 48% INT 37%
↑ all sets and reps paused
0.2 ~134.6 100 x 10 x 1 EFF 69% INT 53%
0.2 ~141.15 125 x 5 x 1 EFF 73% INT 67%
0.2 ~158.6 145 x 4 x 1 EFF 82% INT 77%
0.3 ~164.7 160 x 2 x 2 EFF 85% INT 85%
0.3 170 x 1 x 3 EFF 87% INT 91%
↑ moving really good long pauses
0.3 ~164.7 160 x 2 x 2 EFF 85% INT 85%


☒ DELETE ₪ RENAME Records (PRs) # SSB Goodmornings
VOLUME REPS SETS BEST EFF BEST INT
3480 32 4 192.5 170
0.2 ~94.25 70 x 12 x 1 EFF 49% INT 41%
0.3 ~150 120 x 8 x 1 EFF 78% INT 71%
0.7 ~163.35 140 x 6 x 2 EFF 85% INT 82%


keiser flyes
keiser unilateral leg press
unilateral leg curl
unilateral leg extensions
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Posts on September 20th