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racuna
Age 36 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Tuesday 10, Jul 2018
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
984 29 7 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
0.1 ~37.65 36 x 3 x 1 EFF 75% INT 72%
0.2 ~41.8 40 x 3 x 1 EFF 84% INT 80%
0.5 ~49.2 PR 46 x 4 x 1 EFF 98% INT 92%
↑ working sets
0.4 ~47.1 42 x 6 x 1 EFF 94% INT 84%
↑ second AMRAP


DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2000 50 5 84.75 82
0.2 ~59.7 48 x 10 x 1 EFF 70% INT 59%
0.2 ~54.7 44 x 10 x 1 EFF 65% INT 54%
0.2 ~49.75 40 x 10 x 1 EFF 59% INT 49%
0.2 ~44.75 36 x 10 x 1 EFF 53% INT 44%
0.2 ~39.8 32 x 10 x 1 EFF 47% INT 39%
↑ BBB


VOLUME REPS SETS BEST EFF BEST INT
4212 54 5 96.95 80
2+ ~96.95 PR BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 11 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 93% INT 98%
↑ assistance work


VOLUME REPS SETS BEST EFF BEST INT
4212 54 5 96.95 80
2+ ~96.95 PR BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 11 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 93% INT 98%


DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
585 39 3 --- ---
~18.65 15 x 13 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Arnold's bra XD (arm blaster/curl)
VOLUME REPS SETS BEST EFF BEST INT
342 38 3 10.6 9
2+ ~11.2 9 x 13 x 1 EFF PR% INT 100%
2+ ~11.2 9 x 13 x 1 EFF PR% INT 100%
2+ ~11.2 9 x 12 x 1 EFF PR% INT 100%


DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
542 78 4 13.15 12
0.5 ~11.2 9 x 13 x 1 EFF 85% INT 75%
0.5 ~11.2 9 x 13 x 1 EFF 85% INT 75%
0.5 ~11.2 9 x 12 x 1 EFF 85% INT 75%
0.7 ~6.2 PR 5 x 40 x 1 EFF 47% INT 42%


VOLUME REPS SETS BEST EFF BEST INT
240 24 1 28.6 23
0.4 ~12.45 PR 10 x 24 x 1 EFF 43% INT 43%
Posts on July 10th