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Exercises  2 
? hardgainer
Age 48 , BW 79
Join Date: 2014-11-28.
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Your are on Wednesday 09, Oct 2019
-- Bodyweight: 79
☒ DELETE ₪ RENAME Records (PRs) # incline bb bench press
VOLUME REPS SETS BEST EFF BEST INT
1940 54 7 83.65 80
0.2 ~23.6 20 x 8 x 2 EFF 28% INT 25%
0.1 ~35.4 30 x 8 x 1 EFF 42% INT 38%
0.2 ~47.2 40 x 8 x 1 EFF 56% INT 50%
0.2 ~58.95 50 x 8 x 1 EFF 71% INT 63%
0.1 ~61.35 60 x 2 x 1 EFF 73% INT 75%
↑ (shoulders issue)
0.3 ~55.95 45 x 12 x 1 EFF 67% INT 56%
↑ (partial rom)


☒ DELETE ₪ RENAME Records (PRs) # low decline db bench press
VOLUME REPS SETS BEST EFF BEST INT
1008 36 3 34.8 28
2+ ~34.8 28 x 12 x 3 EFF 100% INT 100%


☒ DELETE ₪ RENAME Records (PRs) # yates rows (overhand-grip)
VOLUME REPS SETS BEST EFF BEST INT
3260 65 8 96.35 92.5
0.2 ~23.6 20 x 8 x 2 EFF 24% INT 22%
0.1 ~47.2 40 x 8 x 1 EFF 49% INT 43%
0.2 ~58.95 50 x 8 x 1 EFF 61% INT 54%
0.2 ~70.75 60 x 8 x 1 EFF 73% INT 65%
0.3 ~82.55 70 x 8 x 1 EFF 86% INT 76%
0.4 ~87.6 80 x 5 x 1 EFF 91% INT 86%
0.4 ~80.8 65 x 12 x 1 EFF 84% INT 70%


☒ DELETE ₪ RENAME Records (PRs) # bent-over db lateral raises
VOLUME REPS SETS BEST EFF BEST INT
532 38 3 17.4 14
2+ ~17.4 14 x 15 x 1 EFF 100% INT 100%
2+ ~17.4 14 x 13 x 1 EFF 100% INT 100%
2+ ~17.4 14 x 10 x 1 EFF 100% INT 100%


☒ DELETE ₪ RENAME Records (PRs) # seating db biceps curl
VOLUME REPS SETS BEST EFF BEST INT
844 62 6 22.4 18
0.2 ~9.95 8 x 10 x 1 EFF 44% INT 44%
0.3 ~14.9 12 x 10 x 1 EFF 67% INT 67%
0.5 ~17.4 14 x 10 x 1 EFF 78% INT 78%
0.9 ~19.9 16 x 10 x 1 EFF 89% INT 89%
2+ ~21.8 18 x 9 x 1 EFF 97% INT 100%
0.6 ~17.4 14 x 13 x 1 EFF 78% INT 78%


☒ DELETE ₪ RENAME Records (PRs) # lying db triceps rolling extensions
VOLUME REPS SETS BEST EFF BEST INT
464 58 2 13.8 12
1.1 ~9.95 PR 8 x 36 x 1 EFF 72% INT 67%
0.7 ~9.95 8 x 22 x 1 EFF 72% INT 67%
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