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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Friday 05, Jan 2018
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
908 37 6 50 50
0.1 ~21.9 20 x 5 x 1 EFF 44% INT 40%
0.1 ~28.5 26 x 5 x 1 EFF 57% INT 52%
0.1 ~31.35 30 x 3 x 1 EFF 63% INT 60%
↑ warm up
0.2 ~24.85 20 x 10 x 1 EFF 50% INT 40%
0.2 ~30.65 26 x 8 x 1 EFF 61% INT 52%
0.2 ~33.65 30 x 6 x 1 EFF 67% INT 60%
↑ working sets


DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
800 16 8 84.75 82
0.4 ~51.1 50 x 2 x 8 EFF 60% INT 61%
↑ speed work


VOLUME REPS SETS BEST EFF BEST INT
3432 44 5 95.65 80
2+ ~96.95 BW x 14 x 1 EFF PR% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 99% INT 98%
2+ ~92 BW x 8 x 1 EFF 96% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 94% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 92% INT 98%
↑ assistance work


extras:
VOLUME REPS SETS BEST EFF BEST INT
3432 44 5 95.65 80
2+ ~96.95 BW x 14 x 1 EFF PR% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 99% INT 98%
2+ ~92 BW x 8 x 1 EFF 96% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 94% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 92% INT 98%


DELETE RENAME Records (PRs) # Dumbell Clean and Press
VOLUME REPS SETS BEST EFF BEST INT
70 3 3 30 30
20 x 1 x 1 EFF 67% INT 67%
0.1 24 x 1 x 1 EFF 80% INT 80%
0.1 26 x 1 x 1 EFF 87% INT 87%


DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
320 16 1 85.75 82
0.2 ~24.85 20 x 16 x 1 EFF 29% INT 24%
↑ burn, 40 total reps


DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
366 57 4 13.15 12
0.8 ~9.7 8 x 9 x 3 EFF 74% INT 67%
0.5 ~6.2 5 x 30 x 1 EFF 47% INT 42%
Posts on January 05th