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Exercises  10 
cemFSUpowerlifting
Age 34 , BW 213.2
Join Date: 2014-01-20.
Insert Post:
Your are on Friday 20, Sep 2019
-- Bodyweight: 222.2
SI Joint Recovery - Hypertrophy - Metabolite - Week 2
Sick

☒ DELETE ₪ RENAME Records (PRs) # Assisted Pull-up Machine
VOLUME REPS SETS BEST EFF BEST INT
5854.8 34 4 199.75 165
2+ ~214.1 PR BW -50 x 12 x 1 EFF PR% INT PR%
2+ ~208.45 BW -50 x 9 x 1 EFF PR% INT PR%
2+ ~198.05 BW -50 x 7 x 1 EFF 99% INT PR%
2+ ~193.2 BW -50 x 6 x 1 EFF 97% INT PR%
↑ harder machine


☒ DELETE ₪ RENAME Records (PRs) # Lat Pull-down
VOLUME REPS SETS BEST EFF BEST INT
7980 57 4 284.45 240
0.4 ~174.05 140 x 18 x 1 EFF 61% INT 58%
0.3 ~174.05 140 x 14 x 1 EFF 61% INT 58%
0.3 ~174.05 140 x 13 x 1 EFF 61% INT 58%
0.3 ~174.05 140 x 12 x 1 EFF 61% INT 58%


☒ DELETE ₪ RENAME Records (PRs) # Seated Cable Row
VOLUME REPS SETS BEST EFF BEST INT
6560 41 3 292.15 235
0.5 ~198.9 160 x 17 x 1 EFF 68% INT 68%
0.4 ~198.9 160 x 13 x 1 EFF 68% INT 68%
0.3 ~198.9 160 x 11 x 1 EFF 68% INT 68%


☒ DELETE ₪ RENAME Records (PRs) # DB Rear Lateral Raise
VOLUME REPS SETS BEST EFF BEST INT
1520 76 5 24.85 20
2+ ~24.85 20 x 17 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 16 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 15 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 14 x 1 EFF 100% INT 100%
2+ ~24.85 20 x 14 x 1 EFF 100% INT 100%

supersetted with
☒ DELETE ₪ RENAME Records (PRs) # Face pulls
VOLUME REPS SETS BEST EFF BEST INT
6460 68 5 130.55 110
1.1 ~118.1 95 x 16 x 1 EFF 90% INT 86%
1.1 ~118.1 95 x 15 x 1 EFF 90% INT 86%
0.9 ~118.1 95 x 13 x 1 EFF 90% INT 86%
0.9 ~118.1 95 x 12 x 1 EFF 90% INT 86%
0.9 ~118.1 95 x 12 x 1 EFF 90% INT 86%


☒ DELETE ₪ RENAME Records (PRs) # Paused Bench Press
VOLUME REPS SETS BEST EFF BEST INT
7030 38 4 267.3 235
0.8 ~230 PR 185 x 17 x 1 EFF 86% INT 79%
0.4 ~218.2 185 x 8 x 1 EFF 82% INT 79%
0.3 ~212.75 185 x 7 x 1 EFF 80% INT 79%
0.3 ~207.55 185 x 6 x 1 EFF 78% INT 79%


☒ DELETE ₪ RENAME Records (PRs) # Hammer Strength Incline Press
VOLUME REPS SETS BEST EFF BEST INT
4845 51 3 --- ---
~118.1 PR 95 x 21 x 1 EFF --- INT ---
~118.1 95 x 17 x 1 EFF --- INT ---
~118.1 95 x 13 x 1 EFF --- INT ---
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