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Exercises  51 
ijzersterk_faab
Age 26 , BW 67.2
Join Date: 2015-09-30.
Following: 52.
Insert Post:
Your are on Monday 19, Aug 2019
-- Bodyweight: 69.6
☒ DELETE ₪ RENAME Records (PRs) # Hyperextension
VOLUME REPS SETS BEST EFF BEST INT
3132 45 3 --- ---
~86.55 BW x 15 x 3 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # SALP
VOLUME REPS SETS BEST EFF BEST INT
742.5 45 3 28.6 23
1.6 ~20.5 16.5 x 15 x 3 EFF 72% INT 72%


☒ DELETE ₪ RENAME Records (PRs) # Leg Raises
VOLUME REPS SETS BEST EFF BEST INT
3132 45 3 86.4 69.5
2+ ~86.55 BW x 15 x 3 EFF 100% INT 100%


☒ DELETE ₪ RENAME Records (PRs) # Squat Lowbar #sq
VOLUME REPS SETS BEST EFF BEST INT
5520 56 8 182.5 182.5
0.1 ~44.9 40 x 6 x 1 EFF 25% INT 22%
0.1 ~67.3 60 x 6 x 1 EFF 37% INT 33%
0.1 ~89.75 80 x 6 x 1 EFF 49% INT 44%
0.1 ~112.2 100 x 6 x 1 EFF 61% INT 55%
0.9 ~141.55 120 x 8 x 4 EFF 78% INT 66%
↑ @5


☒ DELETE ₪ RENAME Records (PRs) # Pause Bench Press #bp
VOLUME REPS SETS BEST EFF BEST INT
5350 65 10 130 130
0.1 ~43.8 40 x 5 x 2 EFF 34% INT 31%
0.1 ~65.7 60 x 5 x 1 EFF 51% INT 46%
0.1 ~87.6 80 x 5 x 1 EFF 67% INT 62%
0.2 ~98.55 90 x 5 x 1 EFF 76% INT 69%
1.5 ~112.05 95 x 8 x 5 EFF 86% INT 73%
↑ @6, slipperyyyy, felt like a Larsen Press but atleast it kept my butt on the bench.


☒ DELETE ₪ RENAME Records (PRs) # Lat Pulldown
VOLUME REPS SETS BEST EFF BEST INT
2430 50 5 70.85 59
0.4 ~55.95 45 x 10 x 1 EFF 79% INT 76%
2+ ~61.55 49.5 x 10 x 4 EFF 87% INT 84%


☒ DELETE ₪ RENAME Records (PRs) # SALP
VOLUME REPS SETS BEST EFF BEST INT
1280 55 5 28.6 23
0.8 ~24.85 20 x 10 x 1 EFF 87% INT 87%
2+ ~28.6 23 x 10 x 1 EFF 100% INT 100%
2+ ~34.2 PR 27.5 x 10 x 2 EFF PR% INT PR%
1.2 ~24.85 20 x 15 x 1 EFF 87% INT 87%


☒ DELETE ₪ RENAME Records (PRs) # Rear Delt Fly Machine
VOLUME REPS SETS BEST EFF BEST INT
1455 60 4 --- ---
~23.6 19 x 15 x 1 EFF --- INT ---
~32.3 PR 26 x 15 x 3 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # Cable FacePull
VOLUME REPS SETS BEST EFF BEST INT
675 60 4 --- ---
~14 PR 11.25 x 15 x 4 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # Machine OHP
VOLUME REPS SETS BEST EFF BEST INT
750 45 3 62.15 50
0.4 ~18.65 15 x 15 x 2 EFF 30% INT 30%
0.3 ~24.85 20 x 15 x 1 EFF 40% INT 40%
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Posts on August 19th