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Exercises  3 
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Tuesday 19, Jan 2021
---hidden BW---
☒ DELETE ₪ RENAME Records (PRs) # Dragon Fly
VOLUME REPS SETS BEST EFF BEST INT
390 5 1 96.95 80
2+ ~85.45 BW x 5 x 1 EFF 88% INT 98%



☒ DELETE ₪ RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2682 27 7 164.3 162
0.1 ~63.5 58 x 5 x 1 EFF 39% INT 36%
0.1 ~81.05 74 x 5 x 1 EFF 49% INT 46%
0.1 ~92 88 x 3 x 1 EFF 56% INT 54%
↑ warm up
0.2 ~120.5 110 x 5 x 1 EFF 73% INT 68%
0.1 ~129.65 124 x 3 x 1 EFF 79% INT 77%
0.3 ~151.15 138 x 5 x 1 EFF 92% INT 85%
↑ working sets
0.1 146 x 1 x 1 EFF 89% INT 90%
↑ TMx1



☒ DELETE ₪ RENAME Records (PRs) # Barbell Squat
VOLUME REPS SETS BEST EFF BEST INT
3400 50 5 124 124
0.3 ~99.45 80 x 10 x 1 EFF 80% INT 65%
0.3 ~92 74 x 10 x 1 EFF 74% INT 60%
0.2 ~84.55 68 x 10 x 1 EFF 68% INT 55%
0.2 ~77.1 62 x 10 x 1 EFF 62% INT 50%
0.2 ~69.6 56 x 10 x 1 EFF 56% INT 45%
↑ BBB



☒ DELETE ₪ RENAME Records (PRs) # Hanging Leg Raise
VOLUME REPS SETS BEST EFF BEST INT
5850 75 5 99.45 80
2+ ~96.95 BW x 15 x 1 EFF 98% INT 98%
2+ ~96.95 BW x 15 x 1 EFF 98% INT 98%
2+ ~96.95 BW x 15 x 1 EFF 98% INT 98%
2+ ~96.95 BW x 15 x 1 EFF 98% INT 98%
2+ ~96.95 BW x 15 x 1 EFF 98% INT 98%
↑ assistance work


extras:
☒ DELETE ₪ RENAME Records (PRs) # Ab Roller
VOLUME REPS SETS BEST EFF BEST INT
2184 28 5 96.95 80
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%
2+ ~85.45 BW x 5 x 1 EFF 88% INT 98%
2+ ~85.45 BW x 5 x 1 EFF 88% INT 98%



☒ DELETE ₪ RENAME Records (PRs) # Krok Row
VOLUME REPS SETS BEST EFF BEST INT
300 10 1 37.3 30
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%



☒ DELETE ₪ RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
858 26 5 39.45 36
0.8 ~37 PR 33 x 6 x 1 EFF 94% INT 92%
0.6 ~36.15 33 x 5 x 1 EFF 92% INT 92%
0.6 ~36.15 33 x 5 x 1 EFF 92% INT 92%
0.6 ~36.15 33 x 5 x 1 EFF 92% INT 92%
0.6 ~36.15 33 x 5 x 1 EFF 92% INT 92%



☒ DELETE ₪ RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
60 30 3 95.75 77
0.1 ~2.5 2 x 10 x 1 EFF 3% INT 3%
0.1 ~2.5 2 x 10 x 1 EFF 3% INT 3%
0.1 ~2.5 2 x 10 x 1 EFF 3% INT 3%
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Posts on January 19th