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Exercises  3 
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Wednesday 20, Jan 2021
---hidden BW---
☒ DELETE ₪ RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
1720 42 7 87.6 82
0.1 ~24.1 22 x 5 x 1 EFF 28% INT 27%
0.1 ~28.5 26 x 5 x 1 EFF 33% INT 32%
~33.45 32 x 3 x 1 EFF 38% INT 39%
↑ warm up
0.1 ~43.8 40 x 5 x 1 EFF 50% INT 49%
0.1 ~46 44 x 3 x 1 EFF 53% INT 54%
0.5 ~62.15 PR 50 x 20 x 1 EFF 71% INT 61%
↑ working sets
52 x 1 x 1 EFF 59% INT 63%
↑ TMx1



☒ DELETE ₪ RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1070 29 7 94.1 94
0.1 ~24.1 22 x 5 x 1 EFF 26% INT 23%
0.1 ~28.5 26 x 5 x 1 EFF 30% INT 28%
~33.45 32 x 3 x 1 EFF 36% INT 34%
↑ warm up
0.1 ~43.8 40 x 5 x 1 EFF 47% INT 43%
0.1 ~46 44 x 3 x 1 EFF 49% INT 47%
0.1 ~57.5 50 x 7 x 1 EFF 61% INT 53%
↑ working sets
52 x 1 x 1 EFF 55% INT 55%
↑ TMx1



☒ DELETE ₪ RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
840 50 5 54 54
0.2 ~24.85 20 x 10 x 1 EFF 46% INT 37%
0.1 ~22.4 18 x 10 x 1 EFF 41% INT 33%
0.1 ~19.9 16 x 10 x 1 EFF 37% INT 30%
0.1 ~19.9 16 x 10 x 1 EFF 37% INT 30%
0.1 ~17.4 14 x 10 x 1 EFF 32% INT 26%
↑ BBB


extras:
☒ DELETE ₪ RENAME Records (PRs) # Chinup
VOLUME REPS SETS BEST EFF BEST INT
6708 86 5 96.95 80
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 17 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 17 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 17 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 17 x 1 EFF 100% INT 98%



☒ DELETE ₪ RENAME Records (PRs) # Rubber band wrist curl
VOLUME REPS SETS BEST EFF BEST INT
90 90 3 2.4 2
~1.25 1 x 30 x 1 EFF --- INT ---
~1.25 1 x 30 x 1 EFF --- INT ---
~1.25 1 x 30 x 1 EFF --- INT ---



☒ DELETE ₪ RENAME Records (PRs) # Inverted Bodyweight Row
VOLUME REPS SETS BEST EFF BEST INT
3510 45 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+ ~94.4 BW x 9 x 1 EFF 97% INT 98%



☒ DELETE ₪ RENAME Records (PRs) # Decline Pushup
VOLUME REPS SETS BEST EFF BEST INT
2730 35 5 89.75 80
2+ ~89.7 BW x 7 x 1 EFF 100% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 100% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 100% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 100% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 100% INT 98%



☒ DELETE ₪ RENAME Records (PRs) # Neck harness
VOLUME REPS SETS BEST EFF BEST INT
400 40 2 29.85 24
0.3 ~12.45 10 x 20 x 1 EFF 42% INT 42%
0.3 ~12.45 10 x 20 x 1 EFF 42% INT 42%



☒ DELETE ₪ RENAME Records (PRs) # Landmine press
VOLUME REPS SETS BEST EFF BEST INT
400 20 1 --- ---
~24.85 20 x 20 x 1 EFF --- INT ---
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Posts on January 20th