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racuna
Age 36 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Wednesday 11, Oct 2017
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
998 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%
0.2 ~37.75 32 x 8 x 1 EFF 75% INT 64%
↑ working sets


VOLUME REPS SETS BEST EFF BEST INT
1740 50 5 84.75 76
0.2 ~52.2 42 x 10 x 1 EFF 62% INT 55%
0.2 ~47.25 38 x 10 x 1 EFF 56% INT 50%
0.2 ~42.25 34 x 10 x 1 EFF 50% INT 45%
0.2 ~39.8 32 x 10 x 1 EFF 47% INT 42%
0.2 ~34.8 28 x 10 x 1 EFF 41% INT 37%
↑ BBB


VOLUME REPS SETS BEST EFF BEST INT
2607 33 5 89.5 72
2+ ~98.2 PR BW x 11 x 1 EFF PR% INT PR%
2+ ~90.85 BW x 7 x 1 EFF PR% INT PR%
2+ ~88.65 BW x 6 x 1 EFF 99% INT PR%
2+ ~86.5 BW x 5 x 1 EFF 97% INT PR%
2+ ~84.5 BW x 4 x 1 EFF 94% INT PR%
↑ assistance work


Extras:
VOLUME REPS SETS BEST EFF BEST INT
2607 33 5 89.5 72
2+ ~98.2 PR BW x 11 x 1 EFF PR% INT PR%
2+ ~90.85 BW x 7 x 1 EFF PR% INT PR%
2+ ~88.65 BW x 6 x 1 EFF 99% INT PR%
2+ ~86.5 BW x 5 x 1 EFF 97% INT PR%
2+ ~84.5 BW x 4 x 1 EFF 94% INT PR%


DELETE RENAME Records (PRs) # Dumbell Clean and Press
VOLUME REPS SETS BEST EFF BEST INT
106 4 4 30 30
0.1 24 x 1 x 1 EFF 80% INT 80%
0.1 26 x 1 x 1 EFF 87% INT 87%
0.1 28 x 1 x 1 EFF 93% INT 93%
0.1 28 x 1 x 1 EFF 93% INT 93%


VOLUME REPS SETS BEST EFF BEST INT
500 25 1 24.85 20
2+ ~24.85 20 x 25 x 1 EFF 100% INT 100%
↑ burn, 40 total reps


DELETE RENAME Records (PRs) # Dumbell Lateral Raises
VOLUME REPS SETS BEST EFF BEST INT
430 70 4 13.15 12
0.3 ~8.7 PR 7 x 14 x 1 EFF 66% INT 58%
0.3 ~8.7 7 x 13 x 1 EFF 66% INT 58%
0.3 ~8.7 7 x 13 x 1 EFF 66% INT 58%
0.5 ~6.2 PR 5 x 30 x 1 EFF 47% INT 42%
Posts on October 11th