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racuna
Age 38 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 16, Dec 2019
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1126 33 7 53.5 52
0.1 ~21.9 20 x 5 x 1 EFF 41% INT 38%
0.1 ~28.5 26 x 5 x 1 EFF 53% INT 50%
0.1 ~31.35 30 x 3 x 1 EFF 59% INT 58%
↑ warm up
0.1 ~35.55 34 x 3 x 1 EFF 66% INT 65%
0.1 ~41.8 40 x 3 x 1 EFF 78% INT 77%
0.4 ~49.35 44 x 6 x 1 EFF 92% INT 85%
↑ working sets
0.3 ~47.2 40 x 8 x 1 EFF 88% INT 77%
↑ more volume



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2100 50 5 90 90
0.2 ~62.15 50 x 10 x 1 EFF 69% INT 56%
0.2 ~57.2 46 x 10 x 1 EFF 64% INT 51%
0.2 ~52.2 42 x 10 x 1 EFF 58% INT 47%
0.2 ~47.25 38 x 10 x 1 EFF 52% INT 42%
0.2 ~42.25 34 x 10 x 1 EFF 47% INT 38%
↑ BBB



VOLUME REPS SETS BEST EFF BEST INT
3510 45 5 96.95 80
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
410 41 3 22.4 18
0.3 ~12.45 10 x 14 x 1 EFF 56% INT 56%
0.3 ~12.45 10 x 14 x 1 EFF 56% INT 56%
0.3 ~12.45 10 x 13 x 1 EFF 56% INT 56%



VOLUME REPS SETS BEST EFF BEST INT
250 25 3 17.7 15
0.3 ~12.1 10 x 9 x 1 EFF 68% INT 67%
0.2 ~11.8 10 x 8 x 1 EFF 67% INT 67%
0.2 ~11.8 10 x 8 x 1 EFF 67% INT 67%



DELETE RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
250 25 3 17.7 15
0.3 ~12.1 10 x 9 x 1 EFF 68% INT 67%
0.2 ~11.8 10 x 8 x 1 EFF 67% INT 67%
0.2 ~11.8 10 x 8 x 1 EFF 67% INT 67%



VOLUME REPS SETS BEST EFF BEST INT
3000 50 3 74.6 60
2+ ~74.6 60 x 17 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 16 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 17 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
570 57 3 12.45 10
2+ ~12.45 10 x 16 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 16 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 25 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
300 60 3 13.15 12
0.3 ~6.2 5 x 20 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 20 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 20 x 1 EFF 47% INT 42%



DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
70 35 3 2.5 2
2+ ~2.5 2 x 12 x 1 EFF 100% INT 100%
2+ ~2.5 2 x 12 x 1 EFF 100% INT 100%
2+ ~2.5 2 x 11 x 1 EFF 100% INT 100%
Posts on December 16th