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racuna
Age 36 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Tuesday 12, Jun 2018
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
852 27 8 50 50
0.1 ~21.9 20 x 5 x 1 EFF 44% INT 40%
0.1 ~28.5 26 x 5 x 1 EFF 57% INT 52%
0.1 ~31.35 30 x 3 x 1 EFF 63% INT 60%
↑ warm up
0.1 ~31.35 30 x 3 x 1 EFF 63% INT 60%
0.1 ~37.65 36 x 3 x 1 EFF 75% INT 72%
0.2 ~41.8 40 x 3 x 1 EFF 84% INT 80%
0.1 46 x 1 x 1 EFF 92% INT 92%
↑ working sets
0.3 ~44.95 42 x 4 x 1 EFF 90% INT 84%
↑ second AMRAP


DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1940 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 ~44.75 36 x 10 x 1 EFF 53% INT 44%
0.2 ~39.8 32 x 10 x 1 EFF 47% INT 39%
↑ BBB


VOLUME REPS SETS BEST EFF BEST INT
3900 50 5 96.95 80
2+ ~96.95 BW x 16 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 10 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+ ~89.7 BW x 7 x 1 EFF 93% INT 98%
↑ assistance work


extras:
VOLUME REPS SETS BEST EFF BEST INT
3900 50 5 96.95 80
2+ ~96.95 BW x 16 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 10 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+ ~89.7 BW x 7 x 1 EFF 93% INT 98%


DELETE RENAME Records (PRs) # Dumbell Clean and Press
VOLUME REPS SETS BEST EFF BEST INT
360 36 3 30 30
0.5 ~12.45 PR 10 x 12 x 3 EFF 41% INT 33%


DELETE RENAME Records (PRs) # Arnold's bra XD (arm blaster/curl)
VOLUME REPS SETS BEST EFF BEST INT
360 45 3 --- ---
~9.95 8 x 15 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
352 44 3 13.15 12
0.5 ~9.95 8 x 15 x 1 EFF 76% INT 67%
0.5 ~9.95 8 x 15 x 1 EFF 76% INT 67%
0.4 ~9.95 8 x 14 x 1 EFF 76% INT 67%
Posts on June 12th