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Exercises  3 
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
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Your are on Monday 04, May 2020
---hidden BW---
☒ DELETE ₪ RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
802 24 7 53.5 52
0.1 ~24.1 22 x 5 x 1 EFF 45% INT 42%
0.1 ~28.5 26 x 5 x 1 EFF 53% INT 50%
0.1 ~33.45 32 x 3 x 1 EFF 63% INT 62%
↑ warm up
0.2 ~41.6 38 x 5 x 1 EFF 78% INT 73%
0.2 ~46 44 x 3 x 1 EFF 86% INT 85%
0.4 ~50.2 48 x 3 x 1 EFF 94% INT 92%
↑ working sets
52 x 0 x 1 EFF --- INT ---
↑ tmx1 (missed lift)



☒ DELETE ₪ RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2680 50 5 92 92
0.3 ~77.1 62 x 10 x 1 EFF 84% INT 67%
0.3 ~72.1 58 x 10 x 1 EFF 78% INT 63%
0.2 ~67.15 54 x 10 x 1 EFF 73% INT 59%
0.2 ~62.15 50 x 10 x 1 EFF 68% INT 54%
0.2 ~54.7 44 x 10 x 1 EFF 59% INT 48%
↑ BBB



☒ DELETE ₪ RENAME Records (PRs) # Pullup
VOLUME REPS SETS BEST EFF BEST INT
4661 59 5 96.95 80
2+ ~98.2 BW x 12 x 1 EFF PR% INT 99%
2+ ~98.2 BW x 12 x 1 EFF PR% INT 99%
2+ ~98.2 BW x 12 x 1 EFF PR% INT 99%
2+ ~98.2 BW x 12 x 1 EFF PR% INT 99%
2+ ~98.2 BW x 11 x 1 EFF PR% INT 99%
↑ assistance work


Extras:
☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
396 33 3 22.4 18
0.3 ~14.9 12 x 11 x 1 EFF 67% INT 67%
0.3 ~14.9 12 x 11 x 1 EFF 67% INT 67%
0.3 ~14.9 12 x 11 x 1 EFF 67% INT 67%



☒ DELETE ₪ RENAME Records (PRs) # Barbell Shrug
VOLUME REPS SETS BEST EFF BEST INT
1260 18 3 78.55 70
2+ ~80.5 PR 70 x 7 x 1 EFF PR% INT 100%
2+ ~78.55 70 x 6 x 1 EFF 100% INT 100%
2+ ~76.65 70 x 5 x 1 EFF 98% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Curl
VOLUME REPS SETS BEST EFF BEST INT
300 25 3 17.7 15
0.4 ~14.15 12 x 8 x 1 EFF 80% INT 80%
0.5 ~14.55 12 x 9 x 1 EFF 82% INT 80%
0.4 ~14.15 12 x 8 x 1 EFF 80% INT 80%



☒ DELETE ₪ RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
300 25 3 17.7 15
0.4 ~14.15 12 x 8 x 1 EFF 80% INT 80%
0.5 ~14.55 12 x 9 x 1 EFF 82% INT 80%
0.4 ~14.15 12 x 8 x 1 EFF 80% INT 80%



☒ DELETE ₪ RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
87 29 3 3.75 3
2+ ~3.75 3 x 10 x 1 EFF 100% INT 100%
2+ ~3.75 3 x 10 x 1 EFF 100% INT 100%
2+ ~3.65 3 x 9 x 1 EFF 97% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
300 25 3 14.15 12
2+ ~14.55 PR 12 x 9 x 1 EFF PR% INT 100%
2+ ~14.15 12 x 8 x 1 EFF 100% INT 100%
2+ ~14.15 12 x 8 x 1 EFF 100% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
225 45 3 13.15 12
0.3 ~6.2 5 x 15 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 15 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 15 x 1 EFF 47% INT 42%
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Posts on May 04th