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Exercises  3 
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 02, Dec 2019
---hidden BW---
☒ DELETE ₪ RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
834 27 7 53.5 52
0.1 ~19.7 18 x 5 x 1 EFF 37% INT 35%
0.1 ~26.3 24 x 5 x 1 EFF 49% INT 46%
0.1 ~29.25 28 x 3 x 1 EFF 55% INT 54%
0.1 ~37.25 34 x 5 x 1 EFF 70% INT 65%
0.1 ~39.75 38 x 3 x 1 EFF 74% INT 73%
0.3 ~46 42 x 5 x 1 EFF 86% INT 81%
0.1 46 x 1 x 1 EFF 86% INT 88%



☒ DELETE ₪ RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2400 50 5 90 90
0.3 ~69.6 56 x 10 x 1 EFF 77% INT 62%
0.2 ~64.65 52 x 10 x 1 EFF 72% INT 58%
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%



☒ DELETE ₪ RENAME Records (PRs) # Pullup
VOLUME REPS SETS BEST EFF BEST INT
3432 44 5 96.95 80
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% 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%



☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
400 40 3 22.4 18
0.3 ~12.45 10 x 14 x 1 EFF 56% INT 56%
0.3 ~12.45 10 x 13 x 1 EFF 56% INT 56%
0.3 ~12.45 10 x 13 x 1 EFF 56% INT 56%



☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Curl
VOLUME REPS SETS BEST EFF BEST INT
240 24 3 17.7 15
0.2 ~11.8 10 x 8 x 1 EFF 67% INT 67%
0.2 ~11.8 10 x 8 x 1 EFF 67% INT 67%
0.2 ~11.8 10 x 8 x 1 EFF 67% INT 67%



☒ DELETE ₪ RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
240 24 3 17.7 15
0.2 ~11.8 10 x 8 x 1 EFF 67% INT 67%
0.2 ~11.8 10 x 8 x 1 EFF 67% INT 67%
0.2 ~11.8 10 x 8 x 1 EFF 67% INT 67%



☒ DELETE ₪ RENAME Records (PRs) # Barbell Shrug
VOLUME REPS SETS BEST EFF BEST INT
2940 49 3 74.6 60
2+ ~74.6 60 x 17 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 16 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
550 55 3 12.45 10
2+ ~12.45 10 x 15 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 15 x 1 EFF 100% INT 100%
2+ ~12.45 PR 10 x 25 x 1 EFF 100% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
315 63 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%
0.3 ~6.2 5 x 17 x 1 EFF 47% INT 42%



☒ DELETE ₪ RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
66 33 3 2.5 2
2+ ~2.5 2 x 11 x 1 EFF 100% INT 100%
2+ ~2.5 2 x 11 x 1 EFF 100% INT 100%
2+ ~2.5 2 x 11 x 1 EFF 100% INT 100%
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Posts on December 02nd