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maui
Age 34 , BW 86
Join Date: 2015-03-17.
Following: 3.
Insert Post:
Your are on Thursday 01, Oct 2020
-- Bodyweight: 86
/r/bodyweightfitness/recommended_routine

changed it a bit for some glute strengthening to lessen IT band pain during bowling

warmup

First pair
DELETE RENAME Records (PRs) # banded typewriter pullup
VOLUME REPS SETS BEST EFF BEST INT
1364 22 3 71.3 62
2+ ~73.15 PR BW -24 x 8 x 1 EFF PR% INT 100%
2+ ~71.3 BW -24 x 7 x 1 EFF 100% INT 100%
2+ ~71.3 BW -24 x 7 x 1 EFF 100% INT 100%
↑ purlpe band


DELETE RENAME Records (PRs) # banded sidesteps
VOLUME REPS SETS BEST EFF BEST INT
3600 30 3 149.2 120
2+ ~149.2 BW + 34 x 10 x 1 EFF 100% INT 100%
2+ ~149.2 BW + 34 x 10 x 1 EFF 100% INT 100%
2+ ~149.2 BW + 34 x 10 x 1 EFF 100% INT 100%
↑ green band


Second pair
DELETE RENAME Records (PRs) # bulgarian ring dip
VOLUME REPS SETS BEST EFF BEST INT
1118 13 3 95.3 87
2+ ~94.2 BW x 5 x 1 EFF 99% INT 99%
2+ ~92 BW x 4 x 1 EFF 97% INT 99%
2+ ~92 BW x 4 x 1 EFF 97% INT 99%


DELETE RENAME Records (PRs) # banded clam shells
VOLUME REPS SETS BEST EFF BEST INT
3390 30 3 140.5 114
2+ ~140.5 BW + 27 x 10 x 1 EFF 100% INT 99%
2+ ~140.5 BW + 27 x 10 x 1 EFF 100% INT 99%
2+ ~140.5 BW + 27 x 10 x 1 EFF 100% INT 99%
↑ purple band, left weaker then right


Third pair
DELETE RENAME Records (PRs) # one armed bend knee ring row
VOLUME REPS SETS BEST EFF BEST INT
1118 13 3 --- ---
~94.2 PR BW x 5 x 1 EFF --- INT ---
~92 BW x 4 x 1 EFF --- INT ---
~92 BW x 4 x 1 EFF --- INT ---
↑ rh 8, voeten bij deur, knie gebogen


DELETE RENAME Records (PRs) # banded RTO pushup
VOLUME REPS SETS BEST EFF BEST INT
1420 20 3 84.9 72
2+ ~79.65 BW -15 x 6 x 1 EFF 94% INT 99%
2+ ~81.65 BW -15 x 7 x 1 EFF 96% INT 99%
2+ ~81.65 BW -15 x 7 x 1 EFF 96% INT 99%
↑ red band
Posts on October 01st