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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 05, Nov 2018
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1006 29 7 50.2 50
0.1 ~24.1 22 x 5 x 1 EFF 48% INT 44%
0.1 ~28.5 26 x 5 x 1 EFF 57% INT 52%
0.1 ~33.45 32 x 3 x 1 EFF 67% INT 64%
↑ warm up
0.1 ~37.65 36 x 3 x 1 EFF 75% INT 72%
0.2 ~43.9 42 x 3 x 1 EFF 88% INT 84%
0.5 ~49.2 46 x 4 x 1 EFF 98% INT 92%
↑ working sets
0.4 ~47.1 42 x 6 x 1 EFF 94% INT 84%
↑ more volume



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1980 50 5 84.75 82
0.2 ~57.2 46 x 10 x 1 EFF 67% INT 56%
0.2 ~52.2 42 x 10 x 1 EFF 62% INT 51%
0.2 ~47.25 38 x 10 x 1 EFF 56% INT 46%
0.2 ~44.75 36 x 10 x 1 EFF 53% INT 44%
0.2 ~44.75 36 x 10 x 1 EFF 53% INT 44%
↑ BBB



VOLUME REPS SETS BEST EFF BEST INT
5070 65 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 11 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
375 25 3 17.7 15
2+ ~18.15 15 x 9 x 1 EFF PR% 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
288 24 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 ~14.15 12 x 8 x 1 EFF 86% INT 80%



DELETE RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
288 24 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+ ~14.15 12 x 8 x 1 EFF 100% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
2120 53 3 74.6 60
0.5 ~49.75 40 x 18 x 1 EFF 67% INT 67%
0.5 ~49.75 40 x 18 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
360 40 3 --- ---
~11.2 PR 9 x 14 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
375 75 3 13.15 12
0.4 ~6.2 5 x 25 x 1 EFF 47% INT 42%
0.4 ~6.2 5 x 25 x 1 EFF 47% INT 42%
0.4 ~6.2 5 x 25 x 1 EFF 47% INT 42%



DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
70 70 3 --- ---
~1.25 1 x 30 x 1 EFF --- INT ---
~1.25 1 x 20 x 1 EFF --- INT ---
~1.25 1 x 20 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 November 05th