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Exercises  1 
danharp
Age --- , BW 83.7
Join Date: 2015-09-08.
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Your are on Wednesday 18, Sep 2019
-- Bodyweight: 83.7
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☒ DELETE ₪ RENAME Records (PRs) # Chin Ups
VOLUME REPS SETS BEST EFF BEST INT
1004.4 12 4 116.1 106
0.1 ~87.5 BW x 3 x 1 EFF 75% INT 79%
0.1 ~87.5 BW x 3 x 1 EFF 75% INT 79%
↑ +2bands
0.1 ~87.5 BW x 3 x 1 EFF 75% INT 79%
↑ +3bands
0.1 ~87.5 BW x 3 x 1 EFF 75% INT 79%
↑ +4bands for a bunch of sets


Loads of chins ss/ the rest of the rows
☒ DELETE ₪ RENAME Records (PRs) # Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
2250 45 3 117.95 100
0.3 ~49.75 40 x 15 x 1 EFF 42% INT 40%
0.3 ~62.15 50 x 15 x 1 EFF 53% INT 50%
0.4 ~74.6 60 x 15 x 1 EFF 63% INT 60%

☒ DELETE ₪ RENAME Records (PRs) # Pendlay Row
VOLUME REPS SETS BEST EFF BEST INT
3000 50 5 106.15 90
1.5 ~74.6 PR 60 x 10 x 5 EFF 70% INT 67%

Supinated row dropsets

Unilateral row (cable, DB, something)

Lat Pull Downs/Unilateral cable pull downs, or dropsets to

DB Pullovers + band for stretch?

+triceps
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Posts on September 18th