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Exercises  3 
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 19, Feb 2021
---hidden BW---
☒ DELETE ₪ RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
1744 40 7 87.6 82
0.1 ~26.3 24 x 5 x 1 EFF 30% INT 29%
0.1 ~30.65 28 x 5 x 1 EFF 35% INT 34%
0.1 ~35.55 34 x 3 x 1 EFF 41% INT 41%
↑ warm up
0.1 ~46 42 x 5 x 1 EFF 53% INT 51%
0.1 ~50.2 48 x 3 x 1 EFF 57% INT 59%
0.5 ~67.15 PR 54 x 18 x 1 EFF 77% INT 66%
↑ working sets
56 x 1 x 1 EFF 64% INT 68%
↑ TMx1



☒ DELETE ₪ RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1042 27 7 94.1 94
0.1 ~26.3 24 x 5 x 1 EFF 28% INT 26%
0.1 ~30.65 28 x 5 x 1 EFF 33% INT 30%
~35.55 34 x 3 x 1 EFF 38% INT 36%
↑ warm up
0.1 ~46 42 x 5 x 1 EFF 49% INT 45%
0.1 ~50.2 48 x 3 x 1 EFF 53% INT 51%
0.1 ~59.15 54 x 5 x 1 EFF 63% INT 57%
↑ working sets
56 x 1 x 1 EFF 60% INT 60%
↑ 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



☒ DELETE ₪ RENAME Records (PRs) # Chinup
VOLUME REPS SETS BEST EFF BEST INT
6942 89 5 96.95 80
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 18 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
3120 40 5 96.95 80
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%



☒ DELETE ₪ RENAME Records (PRs) # Decline Pushup
VOLUME REPS SETS BEST EFF BEST INT
3120 40 5 92 80
2+ ~92 BW x 8 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 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
500 25 1 --- ---
~24.85 20 x 25 x 1 EFF --- INT ---
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Posts on February 19th