wait...
racuna
Age 36 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 12, Mar 2018
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
716 37 6 50 50
0.1 ~17.5 16 x 5 x 1 EFF 35% INT 32%
0.1 ~21.9 20 x 5 x 1 EFF 44% INT 40%
0.1 ~25.1 24 x 3 x 1 EFF 50% INT 48%
↑ warm up
0.1 ~19.9 16 x 10 x 1 EFF 40% INT 32%
0.1 ~23.6 20 x 8 x 1 EFF 47% INT 40%
0.1 ~26.95 24 x 6 x 1 EFF 54% INT 48%
↑ working sets


VOLUME REPS SETS BEST EFF BEST INT
692 16 8 84.75 82
0.1 ~53.15 52 x 2 x 1 EFF 63% INT 63%
0.3 ~42.95 42 x 2 x 7 EFF 51% INT 51%
↑ speed work


VOLUME REPS SETS BEST EFF BEST INT
3042 39 5 96.95 80
2+ ~96.95 BW x 13 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 93% 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%
↑ assistance work


extras:
VOLUME REPS SETS BEST EFF BEST INT
3042 39 5 96.95 80
2+ ~96.95 BW x 13 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 93% 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%


DELETE RENAME Records (PRs) # Dumbell Clean and Press
VOLUME REPS SETS BEST EFF BEST INT
70 3 4 30 30
20 x 1 x 1 EFF 67% INT 67%
0.1 24 x 1 x 1 EFF 80% INT 80%
0.1 26 x 1 x 1 EFF 87% INT 87%
30 x 0 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Arnold's bra XD (arm blaster/curl)
VOLUME REPS SETS BEST EFF BEST INT
608 38 3 --- ---
~19.9 16 x 13 x 1 EFF --- INT ---
~19.9 16 x 13 x 1 EFF --- INT ---
~19.9 16 x 12 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Dumbell Lateral Raises
VOLUME REPS SETS BEST EFF BEST INT
430 65 4 13.15 12
0.4 ~9.95 8 x 12 x 1 EFF 76% INT 67%
0.4 ~9.95 8 x 12 x 1 EFF 76% INT 67%
0.3 ~9.95 8 x 11 x 1 EFF 76% INT 67%
0.5 ~6.2 5 x 30 x 1 EFF 47% INT 42%
Posts on March 12th