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Exercises  3 
racuna
Age 38 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 22, Jul 2019
---hidden BW---
☒ DELETE ₪ RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
926 28 6 52 52
0.1 ~24.1 22 x 5 x 1 EFF 46% INT 42%
0.1 ~28.5 26 x 5 x 1 EFF 55% INT 50%
0.1 ~33.45 32 x 3 x 1 EFF 64% INT 62%
↑ warm up
0.1 ~37.25 34 x 5 x 1 EFF 72% INT 65%
0.2 ~43.8 40 x 5 x 1 EFF 84% INT 77%
0.3 ~48.2 44 x 5 x 1 EFF 93% INT 85%
↑ working sets



☒ DELETE ₪ RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2040 50 5 90 90
0.2 ~59.7 48 x 10 x 1 EFF 66% INT 53%
0.2 ~54.7 44 x 10 x 1 EFF 61% INT 49%
0.2 ~49.75 40 x 10 x 1 EFF 55% INT 44%
0.2 ~44.75 36 x 10 x 1 EFF 50% INT 40%
0.2 ~44.75 36 x 10 x 1 EFF 50% INT 40%
↑ BBB



☒ DELETE ₪ RENAME Records (PRs) # Pullup
VOLUME REPS SETS BEST EFF BEST INT
3510 45 5 96.95 80
2+ ~96.95 BW x 15 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 93% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%
↑ assistance work



extras:
☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
310 31 3 22.4 18
0.3 ~12.45 10 x 11 x 1 EFF 56% INT 56%
0.2 ~12.45 10 x 10 x 1 EFF 56% INT 56%
0.2 ~12.45 10 x 10 x 1 EFF 56% INT 56%



☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Curl
VOLUME REPS SETS BEST EFF BEST INT
300 20 3 17.4 15
2+ ~17.25 15 x 7 x 1 EFF 99% INT 100%
2+ ~17.25 15 x 7 x 1 EFF 99% INT 100%
2+ ~16.85 15 x 6 x 1 EFF 97% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
300 20 3 17.4 15
2+ ~17.25 15 x 7 x 1 EFF 99% INT 100%
2+ ~17.25 15 x 7 x 1 EFF 99% INT 100%
2+ ~16.85 15 x 6 x 1 EFF 97% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Barbell Shrug
VOLUME REPS SETS BEST EFF BEST INT
3000 50 3 74.6 60
2+ ~74.6 60 x 17 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 17 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 16 x 1 EFF 100% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
390 39 3 12.45 10
2+ ~12.45 10 x 13 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 13 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 13 x 1 EFF 100% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
340 68 3 13.15 12
0.4 ~6.2 5 x 23 x 1 EFF 47% INT 42%
0.4 ~6.2 5 x 23 x 1 EFF 47% INT 42%
0.4 ~6.2 5 x 22 x 1 EFF 47% INT 42%



☒ DELETE ₪ RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
90 90 3 1.25 1
~1.25 1 x 30 x 1 EFF --- INT ---
~1.25 1 x 30 x 1 EFF --- INT ---
~1.25 1 x 30 x 1 EFF --- INT ---
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Posts on July 22nd