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racuna
Age 38 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Wednesday 21, Sep 2016
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
770 25 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 ~46 PR 42 x 5 x 1 EFF 92% INT 84%
↑ working sets
0.1 46 x 1 x 1 EFF 92% INT 92%
↑ TM x 1


DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1350 25 5 84.75 76
0.9 ~59.15 54 x 5 x 5 EFF 70% INT 71%
↑ BBB


VOLUME REPS SETS BEST EFF BEST INT
3456 48 5 89.5 72
2+ ~89.5 BW x 16 x 1 EFF 100% INT 100%
2+ ~87.15 BW x 9 x 1 EFF 97% INT 100%
2+ ~84.9 BW x 8 x 1 EFF 95% INT 100%
2+ ~84.9 BW x 8 x 1 EFF 95% INT 100%
2+ ~82.8 BW x 7 x 1 EFF 93% INT 100%
↑ assistance work


Extras:
VOLUME REPS SETS BEST EFF BEST INT
2520 35 5 89.5 72
2+ ~89.5 BW x 11 x 1 EFF 100% INT 100%
2+ ~82.8 BW x 7 x 1 EFF 93% INT 100%
2+ ~80.8 BW x 6 x 1 EFF 90% INT 100%
2+ ~80.8 BW x 6 x 1 EFF 90% INT 100%
2+ ~78.85 BW x 5 x 1 EFF 88% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
200 20 1 24.85 20
0.4 ~12.45 10 x 20 x 1 EFF 50% INT 50%
↑ burn - 40 total reps


DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
252 36 3 13.15 12
0.9 ~8.7 7 x 12 x 3 EFF 66% INT 58%
Posts on September 21st