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racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Tuesday 24, Jul 2018
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
788 24 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
0.2 ~41.6 38 x 5 x 1 EFF 83% INT 76%
0.3 ~46 44 x 3 x 1 EFF 92% INT 88%
0.5 ~49.05 48 x 2 x 1 EFF 98% INT 96%
↑ working sets
1 50 x 1 x 1 EFF 100% INT 100%
↑ TMx1


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
4368 56 5 96.95 80
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 11 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 10 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
↑ assistance work


Extras:
VOLUME REPS SETS BEST EFF BEST INT
4368 56 5 96.95 80
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 11 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 10 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%


DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
615 41 3 --- ---
~18.65 15 x 14 x 1 EFF --- INT ---
~18.65 15 x 14 x 1 EFF --- INT ---
~18.65 15 x 13 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Arnold's bra XD (arm blaster/curl)
VOLUME REPS SETS BEST EFF BEST INT
360 40 3 10.6 9
2+ ~11.2 PR 9 x 14 x 1 EFF PR% INT 100%
2+ ~11.2 9 x 13 x 1 EFF PR% INT 100%
2+ ~11.2 9 x 13 x 1 EFF PR% INT 100%


DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
510 70 4 13.15 12
0.6 ~11.2 9 x 14 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 13 x 1 EFF 85% INT 75%
0.5 ~6.2 5 x 30 x 1 EFF 47% INT 42%


VOLUME REPS SETS BEST EFF BEST INT
240 24 1 29.85 24
0.4 ~12.45 10 x 24 x 1 EFF 42% INT 42%
Posts on July 24th