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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 23, Sep 2016
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1448 30 7 84.75 76
0.1 ~30.65 28 x 5 x 1 EFF 36% INT 37%
0.1 ~39.45 36 x 5 x 1 EFF 47% INT 47%
0.1 ~43.9 42 x 3 x 1 EFF 52% INT 55%
↑ warm up
0.1 ~50.2 48 x 3 x 1 EFF 59% INT 63%
0.1 ~58.55 56 x 3 x 1 EFF 69% INT 74%
0.6 ~77.1 62 x 10 x 1 EFF 91% INT 82%
↑ working sets
0.1 70 x 1 x 1 EFF 83% INT 92%
↑ TM x 1


DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
900 25 5 50 50
0.9 ~39.45 36 x 5 x 5 EFF 79% INT 72%
↑ BBB


DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
2700 50 5 85.75 82
1.5 ~67.15 54 x 10 x 5 EFF 78% INT 66%
↑ assistance work


Extras:
VOLUME REPS SETS BEST EFF BEST INT
4032 56 5 89.5 72
2+ ~89.5 BW x 20 x 1 EFF 100% INT 100%
2+ ~89.5 BW x 12 x 1 EFF 100% INT 100%
2+ ~87.15 BW x 9 x 1 EFF 97% INT 100%
2+ ~87.15 BW x 9 x 1 EFF 97% INT 100%
2+ ~80.8 BW x 6 x 1 EFF 90% INT 100%


DELETE RENAME Records (PRs) # Dumbell External Rotation
VOLUME REPS SETS BEST EFF BEST INT
180 18 3 13.15 12
1.1 ~11.2 10 x 6 x 3 EFF 85% INT 83%
Posts on September 23rd