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racuna
Age 36 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 14, May 2018
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
872 28 7 50 50
0.1 ~21.9 20 x 5 x 1 EFF 44% INT 40%
0.1 ~26.3 24 x 5 x 1 EFF 53% INT 48%
0.1 ~29.25 28 x 3 x 1 EFF 59% INT 56%
↑ warm up
0.1 ~33.45 32 x 3 x 1 EFF 67% INT 64%
0.1 ~39.75 38 x 3 x 1 EFF 79% INT 76%
0.3 ~44.95 42 x 4 x 1 EFF 90% INT 84%
↑ working sets
0.2 ~41.6 38 x 5 x 1 EFF 83% INT 76%
↑ second AMRAP


VOLUME REPS SETS BEST EFF BEST INT
1900 50 5 84.75 82
0.2 ~57.2 46 x 10 x 1 EFF 67% INT 56%
0.2 ~52.2 42 x 10 x 1 EFF 62% INT 51%
0.2 ~47.25 38 x 10 x 1 EFF 56% INT 46%
0.2 ~42.25 34 x 10 x 1 EFF 50% INT 41%
0.2 ~37.3 30 x 10 x 1 EFF 44% INT 37%
↑ BBB


VOLUME REPS SETS BEST EFF BEST INT
3588 46 5 96.95 80
2+ ~96.95 BW x 15 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% 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+ ~87.5 BW x 6 x 1 EFF 90% INT 98%
↑ assistance work


Extras:
VOLUME REPS SETS BEST EFF BEST INT
3588 46 5 96.95 80
2+ ~96.95 BW x 15 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% 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+ ~87.5 BW x 6 x 1 EFF 90% INT 98%


DELETE RENAME Records (PRs) # Arnold's bra XD (arm blaster/curl)
VOLUME REPS SETS BEST EFF BEST INT
328 41 3 --- ---
~9.95 8 x 14 x 1 EFF --- INT ---
~9.95 8 x 14 x 1 EFF --- INT ---
~9.95 8 x 13 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Dumbbell Lateral Raises
VOLUME REPS SETS BEST EFF BEST INT
485 73 4 13.15 12
0.4 ~9.95 PR 8 x 14 x 1 EFF 76% INT 67%
0.4 ~9.95 8 x 13 x 1 EFF 76% INT 67%
0.4 ~9.95 8 x 13 x 1 EFF 76% INT 67%
0.6 ~6.2 PR 5 x 33 x 1 EFF 47% INT 42%


VOLUME REPS SETS BEST EFF BEST INT
450 45 3 --- ---
~12.45 10 x 15 x 3 EFF --- INT ---
Posts on May 14th