wait...
racuna
Age 35 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 21, Aug 2017
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1014 37 6 50 50
0.1 ~19.7 18 x 5 x 1 EFF 39% INT 36%
0.1 ~24.1 22 x 5 x 1 EFF 48% INT 44%
0.1 ~27.2 26 x 3 x 1 EFF 54% INT 52%
↑ warm up
0.2 ~33.05 28 x 8 x 1 EFF 66% INT 56%
0.2 ~35.4 30 x 8 x 1 EFF 71% INT 60%
0.3 ~40.1 34 x 8 x 1 EFF 80% INT 68%
↑ working sets


VOLUME REPS SETS BEST EFF BEST INT
1840 50 5 84.75 76
0.2 ~54.7 44 x 10 x 1 EFF 65% INT 58%
0.2 ~49.75 40 x 10 x 1 EFF 59% INT 53%
0.2 ~44.75 36 x 10 x 1 EFF 53% INT 47%
0.2 ~42.25 34 x 10 x 1 EFF 50% INT 45%
0.2 ~37.3 30 x 10 x 1 EFF 44% INT 39%
↑ BBB


VOLUME REPS SETS BEST EFF BEST INT
3024 42 5 89.5 72
2+ ~89.5 BW x 14 x 1 EFF 100% INT 100%
2+ ~87.15 BW x 9 x 1 EFF 97% INT 100%
2+ ~82.8 BW x 7 x 1 EFF 93% INT 100%
2+ ~82.8 BW x 7 x 1 EFF 93% INT 100%
2+ ~78.85 BW x 5 x 1 EFF 88% INT 100%
↑ assistance work


Extras:
VOLUME REPS SETS BEST EFF BEST INT
2592 36 5 89.5 72
2+ ~89.5 BW x 12 x 1 EFF 100% INT 100%
2+ ~84.9 BW x 8 x 1 EFF 95% INT 100%
2+ ~80.8 BW x 6 x 1 EFF 90% INT 100%
2+ ~80.8 BW x 6 x 1 EFF 90% INT 100%
2+ ~77 BW x 4 x 1 EFF 86% INT 100%


DELETE RENAME Records (PRs) # Dumbell Clean and Press
VOLUME REPS SETS BEST EFF BEST INT
124 5 5 30 30
22 x 1 x 1 EFF 73% INT 73%
0.1 24 x 1 x 1 EFF 80% INT 80%
0.2 26 x 1 x 3 EFF 87% INT 87%


VOLUME REPS SETS BEST EFF BEST INT
400 20 1 24.85 20
2+ ~24.85 20 x 20 x 1 EFF 100% INT 100%
↑ burn, 40 total reps


DELETE RENAME Records (PRs) # Dumbell Lateral Raises
VOLUME REPS SETS BEST EFF BEST INT
252 36 3 13.15 12
0.9 ~8.7 7 x 12 x 3 EFF 66% INT 58%
Posts on August 21st