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Exercises  4 
elizl_
Age 25 , BW 57
Join Date: 2016-05-21.
Following: 3.
Insert Post:
Your are on Sunday 15, Sep 2019
-- Bodyweight: 57
☒ DELETE ₪ RENAME Records (PRs) # Lowbar squat
VOLUME REPS SETS BEST EFF BEST INT
2167.5 43 12 86 86
0.1 ~21.9 20 x 5 x 1 EFF 25% INT 23%
0.1 ~32.85 30 x 5 x 1 EFF 38% INT 35%
0.1 ~43.8 40 x 5 x 1 EFF 51% INT 47%
0.1 ~53.5 50 x 4 x 1 EFF 62% INT 58%
0.1 ~62.75 60 x 3 x 1 EFF 73% INT 70%
0.1 ~67.95 65 x 3 x 1 EFF 79% INT 76%
0.1 70 x 1 x 1 EFF 81% INT 81%
0.1 72.5 x 1 x 1 EFF 84% INT 84%
↑ forgot stance a bit
0.6 ~66.85 62.5 x 4 x 4 EFF 78% INT 73%


☒ DELETE ₪ RENAME Records (PRs) # Bench press
VOLUME REPS SETS BEST EFF BEST INT
1587.5 40 10 62.5 62.5
0.1 ~21.9 20 x 5 x 1 EFF 35% INT 32%
0.1 ~32.85 30 x 5 x 1 EFF 53% INT 48%
0.1 ~38.35 35 x 5 x 1 EFF 61% INT 56%
0.1 ~42.8 40 x 4 x 1 EFF 68% INT 64%
0.1 ~47.05 45 x 3 x 1 EFF 75% INT 72%
0.1 ~51.1 50 x 2 x 1 EFF 82% INT 80%
0.1 55 x 1 x 1 EFF 88% INT 88%
0.6 ~52 47.5 x 5 x 3 EFF 83% INT 76%
↑ much better than tuesday, felt easy


☒ DELETE ₪ RENAME Records (PRs) # Face pulls
VOLUME REPS SETS BEST EFF BEST INT
562.5 45 3 15.55 12.5
2+ ~15.55 PR 12.5 x 15 x 3 EFF 100% INT 100%


☒ DELETE ₪ RENAME Records (PRs) # Pallof Press
VOLUME REPS SETS BEST EFF BEST INT
450 45 3 --- ---
~12.45 10 x 15 x 3 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # tricep extension
VOLUME REPS SETS BEST EFF BEST INT
337.5 45 3 --- ---
~9.3 7.5 x 15 x 3 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # Bicep curls
VOLUME REPS SETS BEST EFF BEST INT
135 45 3 5.5 5
1.1 ~3.75 3 x 15 x 3 EFF 68% INT 60%
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Posts on September 15th