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Exercises  54 
Warrior
Age 29 , BW 107
Join Date: 2011-06-23.
Following: 50.
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Your are on Wednesday 11, Dec 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 106.6
pretty fatigued from concert workout still went ok

☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
5235 44 9 194.45 190
0.2 ~94.25 70 x 12 x 1 EFF 48% INT 37%
↑ all sets and reps paused
0.2 ~125 100 x 8 x 1 EFF 64% INT 53%
0.1 ~135.5 120 x 5 x 1 EFF 70% INT 63%
0.2 ~158.6 145 x 4 x 1 EFF 82% INT 76%
0.2 ~169.7 160 x 3 x 1 EFF 87% INT 84%
↑ didnt expect this to move so well!
0.2 ~175 165 x 3 x 1 EFF 90% INT 87%
↑ little too slow for today
0.6 ~169.7 160 x 3 x 3 EFF 87% INT 84%
↑ quality work


☒ DELETE ₪ RENAME Records (PRs) # Pull-ups
VOLUME REPS SETS BEST EFF BEST INT
7462 70 7 160.25 138.4
2+ ~143.5 BW x 10 x 7 EFF 90% INT 77%


☒ DELETE ₪ RENAME Records (PRs) # Bent over rows
VOLUME REPS SETS BEST EFF BEST INT
6850 65 7 201.9 160
0.3 ~94.25 70 x 15 x 1 EFF 47% INT 44%
0.3 ~134.6 100 x 10 x 1 EFF 67% INT 63%
1.6 ~150 120 x 8 x 5 EFF 74% INT 75%


☒ DELETE ₪ RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
8262 70 3 222.8 165.5
0.8 ~143.5 BW x 30 x 1 EFF 64% INT 64%
1.7 ~170.4 PR BW + 20 x 20 x 2 EFF 76% INT 76%
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Posts on December 11th