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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Saturday 04, Nov 2017
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1660 27 7 96.7 86
0.1 ~39.45 36 x 5 x 1 EFF 41% INT 42%
0.1 ~50.4 46 x 5 x 1 EFF 52% INT 53%
0.1 ~56.45 54 x 3 x 1 EFF 58% INT 63%
↑ warm up
0.2 ~74.5 68 x 5 x 1 EFF 77% INT 79%
0.3 ~79.45 76 x 3 x 1 EFF 82% INT 88%
2+ ~94.2 PR 86 x 5 x 1 EFF 97% INT 100%
↑ working sets
PR 90 x 1 x 1 EFF 93% INT PR%
↑ TMx1


DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2550 25 5 143.9 134
1 ~111.7 102 x 5 x 5 EFF 78% INT 76%
↑ FSL


DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2300 50 5 79.55 70
1.5 ~57.2 46 x 10 x 5 EFF 72% INT 66%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Rolling thunder
VOLUME REPS SETS BEST EFF BEST INT
150 5 1 30.65 30
2+ ~32.85 PR 30 x 5 x 1 EFF PR% INT 100%


DELETE RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
576 16 2 60 60
0.4 ~42.45 36 x 8 x 2 EFF 71% INT 60%


DELETE RENAME Records (PRs) # Dumbbell Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
720 36 3 24.85 20
2+ ~24.85 20 x 12 x 3 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
240 24 3 35.05 32
0.3 ~11.8 10 x 8 x 3 EFF 34% INT 31%
Posts on November 04th