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Exercises  28 
ijzersterk_pouja
Age --- , BW 77.9
Join Date: 2015-06-20.
Following: 23.
Insert Post:
Your are on Thursday 03, Dec 2020
Custom ~1RM (EFF) Factor = 40.
-- Bodyweight: 76.6
☒ DELETE ₪ RENAME Records (PRs) # benchpress
VOLUME REPS SETS BEST EFF BEST INT
2232.5 37 8 123.1 122.5
0.1 ~25.8 20 x 10 x 1 EFF 21% INT 16%
0.1 ~44.45 40 x 5 x 1 EFF 36% INT 33%
0.1 ~66.65 60 x 5 x 1 EFF 54% INT 49%
0.1 ~84.2 80 x 3 x 1 EFF 68% INT 65%
0.2 ~94.75 90 x 3 x 2 EFF 77% INT 73%
0.1 ~97.35 92.5 x 3 x 1 EFF 79% INT 76%
0.2 ~105.55 95 x 5 x 1 EFF 86% INT 78%
↑ @7


☒ DELETE ₪ RENAME Records (PRs) # bent over row
VOLUME REPS SETS BEST EFF BEST INT
1837.5 30 6 100 90
0.1 ~22.2 20 x 5 x 1 EFF 22% INT 22%
0.2 ~66.65 60 x 5 x 1 EFF 67% INT 67%
0.2 ~77.8 70 x 5 x 1 EFF 78% INT 78%
0.8 ~80.55 72.5 x 5 x 3 EFF 81% INT 81%


☒ DELETE ₪ RENAME Records (PRs) # hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
4180 50 5 112.25 87
0.8 ~98.85 BW x 10 x 1 EFF 88% INT 88%
1.7 ~105.3 BW + 5 x 10 x 1 EFF 94% INT 94%
2+ ~111.75 BW + 10 x 10 x 3 EFF 100% INT 100%


☒ DELETE ₪ RENAME Records (PRs) # lat pulldown
VOLUME REPS SETS BEST EFF BEST INT
780 25 5 110.3 91
0.1 ~31.1 28 x 5 x 1 EFF 28% INT 31%
↑ one arm
0.3 ~35.55 32 x 5 x 4 EFF 32% INT 35%
↑ one arm


☒ DELETE ₪ RENAME Records (PRs) # db chest press
VOLUME REPS SETS BEST EFF BEST INT
1000 35 4 46.05 40
0.1 ~22.2 20 x 5 x 1 EFF 48% INT 50%
1.2 ~38.7 30 x 10 x 3 EFF 84% INT 75%


+10min abs
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Posts on December 03rd