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Exercises  3 
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Tuesday 14, Apr 2020
---hidden BW---
☒ DELETE ₪ RENAME Records (PRs) # Dragon Fly
VOLUME REPS SETS BEST EFF BEST INT
390 5 1 96.95 78
2+ ~85.45 BW x 5 x 1 EFF 88% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1618 25 7 164.3 162
0.1 ~52.55 48 x 5 x 1 EFF 32% INT 30%
0.1 ~52.55 48 x 5 x 1 EFF 32% INT 30%
~60.65 58 x 3 x 1 EFF 37% INT 36%
↑ warm up
0.1 ~78.85 72 x 5 x 1 EFF 48% INT 44%
0.1 ~83.65 80 x 3 x 1 EFF 51% INT 49%
0.1 ~94.1 90 x 3 x 1 EFF 57% INT 56%
↑ working sets
94 x 1 x 1 EFF 57% INT 58%
↑ TMx1



☒ DELETE ₪ RENAME Records (PRs) # Barbell Squat
VOLUME REPS SETS BEST EFF BEST INT
2740 50 5 121.95 120
0.2 ~79.55 64 x 10 x 1 EFF 65% INT 53%
0.2 ~74.6 60 x 10 x 1 EFF 61% INT 50%
0.2 ~67.15 54 x 10 x 1 EFF 55% INT 45%
0.2 ~62.15 50 x 10 x 1 EFF 51% INT 42%
0.2 ~57.2 46 x 10 x 1 EFF 47% INT 38%
↑ BBB



☒ DELETE ₪ RENAME Records (PRs) # Hanging Leg Raise
VOLUME REPS SETS BEST EFF BEST INT
3588 46 5 98.2 80
2+ ~96.95 BW x 10 x 1 EFF 99% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 96% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 96% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 96% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 96% INT 98%
↑ assistance work


extra work
☒ DELETE ₪ RENAME Records (PRs) # Ab Roller
VOLUME REPS SETS BEST EFF BEST INT
5694 73 5 96.95 79
2+ ~96.95 BW x 15 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 15 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 15 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 14 x 1 EFF 100% INT 99%
2+ ~96.95 BW x 14 x 1 EFF 100% INT 99%



☒ DELETE ₪ RENAME Records (PRs) # Krok Row
VOLUME REPS SETS BEST EFF BEST INT
750 25 1 37.3 30
2+ ~37.3 30 x 25 x 1 EFF 100% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
1225 49 5 39.45 36
0.3 ~31.1 25 x 10 x 1 EFF 79% INT 69%
0.3 ~31.1 25 x 10 x 1 EFF 79% INT 69%
0.3 ~31.1 25 x 10 x 1 EFF 79% INT 69%
0.3 ~31.1 25 x 10 x 1 EFF 79% INT 69%
0.3 ~30.25 25 x 9 x 1 EFF 77% INT 69%



☒ DELETE ₪ RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
63 21 3 3.45 3
2+ ~3.45 3 x 7 x 1 EFF 100% INT 100%
2+ ~3.45 3 x 7 x 1 EFF 100% INT 100%
2+ ~3.45 3 x 7 x 1 EFF 100% INT 100%
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Posts on April 14th