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Exercises  57 
Warrior
Age 29 , BW 103
Join Date: 2011-06-23.
Following: 52.
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Your are on Friday 20, Nov 2020
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 103
Neck still pretty irritated had to skip a couple of workouts. also lost some weight

☒ DELETE ₪ RENAME Records (PRs) # Deadlift
VOLUME REPS SETS BEST EFF BEST INT
8195 51 9 282.5 282.5
0.1 ~94.25 70 x 10 x 1 EFF 33% INT 25%
0.1 ~140 120 x 6 x 1 EFF 50% INT 42%
0.3 ~191.95 170 x 5 x 2 EFF 68% INT 60%
↑ straps
0.3 ~225.8 200 x 5 x 2 EFF 80% INT 71%
0.6 ~231.45 205 x 5 x 3 EFF 82% INT 73%
↑ slow eccentric moved easy


☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Press
VOLUME REPS SETS BEST EFF BEST INT
4066 46 5 140 120
0.3 ~91.55 68 x 12 x 1 EFF 65% INT 57%
0.3 ~114.4 85 x 10 x 1 EFF 82% INT 71%
1.4 ~125 100 x 8 x 3 EFF 89% INT 83%
↑ 50kg dbs


Seated rows

☒ DELETE ₪ RENAME Records (PRs) # Seated Hammer curls
VOLUME REPS SETS BEST EFF BEST INT
1632 48 3 80.75 60
1.1 ~45.75 34 x 16 x 3 EFF 57% INT 57%
↑ 34 kg dbs


☒ DELETE ₪ RENAME Records (PRs) # Glute ham raises
VOLUME REPS SETS BEST EFF BEST INT
2472 24 3 144.45 107.3
2+ ~128.75 BW x 8 x 3 EFF 89% INT 96%

☒ DELETE ₪ RENAME Records (PRs) # GHD Glute ham raise (Hip extension)
VOLUME REPS SETS BEST EFF BEST INT
4635 45 3 222.8 165.5
1.2 ~138.65 BW x 15 x 3 EFF 62% INT 62%


Seated calve raises
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