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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Saturday 20, Oct 2018
---hidden BW---
VOLUME REPS SETS BEST EFF BEST INT
1720 25 7 112 112
0.1 ~46 42 x 5 x 1 EFF 41% INT 38%
0.1 ~56.95 52 x 5 x 1 EFF 51% INT 46%
0.1 ~64.8 62 x 3 x 1 EFF 58% INT 55%
↑ warm up
0.2 ~85.45 78 x 5 x 1 EFF 76% INT 70%
0.2 ~94.1 90 x 3 x 1 EFF 84% INT 80%
0.3 ~104.55 100 x 3 x 1 EFF 93% INT 89%
↑ working sets
0.1 104 x 1 x 1 EFF 93% INT 93%
↑ TMx1



DELETE RENAME Records (PRs) # Barbell Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2700 25 5 159.3 154
0.2 ~118.3 108 x 5 x 1 EFF 74% INT 70%
0.2 ~118.3 108 x 5 x 1 EFF 74% INT 70%
0.2 ~118.3 108 x 5 x 1 EFF 74% INT 70%
0.2 ~118.3 108 x 5 x 1 EFF 74% INT 70%
0.2 ~118.3 108 x 5 x 1 EFF 74% INT 70%
↑ FSL



DELETE RENAME Records (PRs) # Romanian Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2600 50 5 79.55 70
0.4 ~64.65 52 x 10 x 1 EFF 81% INT 74%
0.4 ~64.65 52 x 10 x 1 EFF 81% INT 74%
0.4 ~64.65 52 x 10 x 1 EFF 81% INT 74%
0.4 ~64.65 52 x 10 x 1 EFF 81% INT 74%
0.4 ~64.65 52 x 10 x 1 EFF 81% INT 74%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Barbell Front Squat
VOLUME REPS SETS BEST EFF BEST INT
680 17 3 60 60
0.2 ~44.9 40 x 6 x 1 EFF 75% INT 67%
0.2 ~44.9 40 x 6 x 1 EFF 75% INT 67%
0.2 ~43.8 40 x 5 x 1 EFF 73% INT 67%


DELETE RENAME Records (PRs) # Dumbbell Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
1000 50 3 32.85 30
0.5 ~24.85 20 x 17 x 1 EFF 76% INT 67%
0.5 ~24.85 20 x 17 x 1 EFF 76% INT 67%
0.5 ~24.85 20 x 16 x 1 EFF 76% INT 67%



DELETE RENAME Records (PRs) # Single-Leg Bodyweight Squat
VOLUME REPS SETS BEST EFF BEST INT
936 12 3 96.95 79
2+ ~83.45 BW x 4 x 1 EFF 86% INT 99%
2+ ~83.45 BW x 4 x 1 EFF 86% INT 99%
2+ ~83.45 BW x 4 x 1 EFF 86% INT 99%



VOLUME REPS SETS BEST EFF BEST INT
7020 90 3 96.95 78
2+ ~96.95 BW x 30 x 1 EFF 100% INT 100%
↑ Sec
2+ ~96.95 BW x 30 x 1 EFF 100% INT 100%
↑ Sec
2+ ~96.95 BW x 30 x 1 EFF 100% INT 100%
↑ Sec



DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
130 130 3 --- ---
~1.25 PR 1 x 50 x 1 EFF --- INT ---
~1.25 1 x 40 x 1 EFF --- INT ---
~1.25 1 x 40 x 1 EFF --- INT ---



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 October 20th