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Exercises  3 
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
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Your are on Thursday 03, Dec 2020
---hidden BW---
☒ DELETE ₪ RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
1698 37 6 87.6 82
0.1 ~41.6 38 x 5 x 1 EFF 48% INT 46%
0.1 ~52.55 48 x 5 x 1 EFF 60% INT 59%
0.1 ~58.55 56 x 3 x 1 EFF 67% INT 68%
↑ warm up
0.2 ~47.25 38 x 10 x 1 EFF 54% INT 46%
0.2 ~56.6 48 x 8 x 1 EFF 65% INT 59%
0.2 ~62.85 56 x 6 x 1 EFF 72% INT 68%
↑ deload sets



☒ DELETE ₪ RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1698 37 6 94.1 94
0.1 ~41.6 38 x 5 x 1 EFF 44% INT 40%
0.1 ~52.55 48 x 5 x 1 EFF 56% INT 51%
0.1 ~58.55 56 x 3 x 1 EFF 62% INT 60%
↑ warm up
0.2 ~47.25 38 x 10 x 1 EFF 50% INT 40%
0.2 ~56.6 48 x 8 x 1 EFF 60% INT 51%
0.2 ~62.85 56 x 6 x 1 EFF 67% INT 60%
↑ deload sets



☒ DELETE ₪ RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
256 16 8 54 54
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
~16.35 16 x 2 x 1 EFF 30% INT 30%
↑ speed work



☒ DELETE ₪ RENAME Records (PRs) # Ab Roller
VOLUME REPS SETS BEST EFF BEST INT
4800 60 3 96.95 80
2+ ~99.45 BW x 20 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 20 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 20 x 1 EFF PR% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Single-Leg Bodyweight Squat
VOLUME REPS SETS BEST EFF BEST INT
2720 34 3 99.45 80
2+ ~99.45 BW x 12 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%
2+ ~99.45 BW x 11 x 1 EFF 100% INT 100%
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Posts on December 03rd