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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 22, Oct 2018
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
882 37 6 50.2 50
0.1 ~21.9 20 x 5 x 1 EFF 44% INT 40%
0.1 ~26.3 24 x 5 x 1 EFF 52% INT 48%
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 ~28.3 24 x 8 x 1 EFF 56% INT 48%
0.2 ~33.65 30 x 6 x 1 EFF 67% INT 60%
↑ deload sets



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1084 24 8 84.75 82
0.2 ~54.7 44 x 10 x 1 EFF 65% INT 54%
~47 46 x 2 x 1 EFF 55% INT 56%
~47 46 x 2 x 1 EFF 55% INT 56%
~47 46 x 2 x 1 EFF 55% INT 56%
~47 46 x 2 x 1 EFF 55% INT 56%
~47 46 x 2 x 1 EFF 55% INT 56%
~47 46 x 2 x 1 EFF 55% INT 56%
~47 46 x 2 x 1 EFF 55% INT 56%
↑ speed work



VOLUME REPS SETS BEST EFF BEST INT
4992 64 5 96.95 80
2+ ~96.95 BW x 21 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 13 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%



DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
360 24 3 17.7 15
2+ ~17.7 15 x 8 x 1 EFF 100% INT 100%
2+ ~17.7 15 x 8 x 1 EFF 100% INT 100%
2+ ~17.7 15 x 8 x 1 EFF 100% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
276 23 3 16.45 15
0.4 ~14.15 12 x 8 x 1 EFF 86% INT 80%
0.4 ~14.15 12 x 8 x 1 EFF 86% INT 80%
0.4 ~13.8 12 x 7 x 1 EFF 84% INT 80%



DELETE RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
276 23 3 14.15 12
2+ ~14.15 12 x 8 x 1 EFF 100% INT 100%
2+ ~14.15 12 x 8 x 1 EFF 100% INT 100%
2+ ~13.8 12 x 7 x 1 EFF 98% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
2080 52 3 74.6 60
0.5 ~49.75 PR 40 x 18 x 1 EFF 67% INT 67%
0.5 ~49.75 40 x 17 x 1 EFF 67% INT 67%
0.5 ~49.75 40 x 17 x 1 EFF 67% INT 67%



DELETE RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
351 39 3 --- ---
~11.2 9 x 13 x 1 EFF --- INT ---
~11.2 9 x 13 x 1 EFF --- INT ---
~11.2 9 x 13 x 1 EFF --- INT ---



DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
360 72 3 13.15 12
0.6 ~6.2 5 x 32 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 20 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 20 x 1 EFF 47% INT 42%
Posts on October 22nd