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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Tuesday 11, Oct 2016
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1280 27 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
0.2 ~56.95 52 x 5 x 1 EFF 67% INT 68%
0.1 ~60.65 58 x 3 x 1 EFF 72% INT 76%
0.4 ~72.3 66 x 5 x 1 EFF 85% INT 87%
↑ 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
600 15 5 50 50
0.8 ~41.8 40 x 3 x 5 EFF 84% INT 80%
↑ 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
4320 60 5 89.5 72
2+ ~89.5 BW x 18 x 1 EFF 100% INT 100%
2+ ~89.5 BW x 12 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%


VOLUME REPS SETS BEST EFF BEST INT
216 36 3 --- ---
~7.45 PR 6 x 12 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Dumbell External Rotation
VOLUME REPS SETS BEST EFF BEST INT
190 19 3 13.15 12
0.4 ~11.5 10 x 7 x 1 EFF 88% INT 83%
0.4 ~11.2 10 x 6 x 1 EFF 85% INT 83%
0.4 ~11.2 10 x 6 x 1 EFF 85% INT 83%
Posts on October 11th