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racuna
Age 36 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 13, Aug 2018
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
856 27 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 ~37.25 34 x 5 x 1 EFF 74% INT 68%
0.2 ~41.6 38 x 5 x 1 EFF 83% INT 76%
0.3 ~47.05 44 x 4 x 1 EFF 94% INT 88%
↑ working sets


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:
DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
240 16 3 16.45 15
2+ ~16.85 15 x 6 x 1 EFF PR% INT 100%
2+ ~16.45 15 x 5 x 1 EFF 100% INT 100%
2+ ~16.45 15 x 5 x 1 EFF 100% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
180 15 3 16.45 15
0.3 ~13.15 12 x 5 x 1 EFF 80% INT 80%
0.3 ~13.15 12 x 5 x 1 EFF 80% INT 80%
0.3 ~13.15 12 x 5 x 1 EFF 80% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
1860 31 3 74.6 60
2+ ~74.6 PR 60 x 11 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
548 84 6 13.15 12
0.4 ~11.2 9 x 11 x 1 EFF 85% INT 75%
0.4 ~11.2 9 x 11 x 1 EFF 85% INT 75%
0.4 ~11.2 9 x 10 x 1 EFF 85% INT 75%
0.4 ~6.2 5 x 21 x 1 EFF 47% INT 42%
0.4 ~6.2 5 x 21 x 1 EFF 47% INT 42%
0.2 ~6.2 5 x 10 x 1 EFF 47% INT 42%



VOLUME REPS SETS BEST EFF BEST INT
1000 50 1 24.85 20
2+ ~24.85 20 x 50 x 1 EFF 100% INT 100%
Posts on August 13th