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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 08, Nov 2018
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1680 31 7 84.75 82
0.1 ~35.05 32 x 5 x 1 EFF 41% INT 39%
0.1 ~43.8 40 x 5 x 1 EFF 52% INT 49%
0.1 ~50.2 48 x 3 x 1 EFF 59% INT 59%
↑ warm up
0.1 ~54.35 52 x 3 x 1 EFF 64% INT 63%
0.1 ~66.9 64 x 3 x 1 EFF 79% INT 78%
0.5 ~80.8 72 x 6 x 1 EFF 95% INT 88%
↑ working sets
0.3 ~74.05 66 x 6 x 1 EFF 87% INT 80%
↑ more volume



DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1280 50 5 50.2 50
0.3 ~37.3 30 x 10 x 1 EFF 74% INT 60%
0.2 ~34.8 28 x 10 x 1 EFF 69% INT 56%
0.2 ~32.3 26 x 10 x 1 EFF 64% INT 52%
0.2 ~29.85 24 x 10 x 1 EFF 59% INT 48%
0.2 ~24.85 20 x 10 x 1 EFF 50% INT 40%
↑ BBB



DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
2000 50 5 85.75 82
0.2 ~49.75 40 x 10 x 1 EFF 58% INT 49%
0.2 ~49.75 40 x 10 x 1 EFF 58% INT 49%
0.2 ~49.75 40 x 10 x 1 EFF 58% INT 49%
0.2 ~49.75 40 x 10 x 1 EFF 58% INT 49%
0.2 ~49.75 40 x 10 x 1 EFF 58% INT 49%
↑ assistance 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) # Dip (with Olympic Rings)
VOLUME REPS SETS BEST EFF BEST INT
3432 44 5 94.4 80
2+ ~94.4 BW x 9 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 97% INT 98%



VOLUME REPS SETS BEST EFF BEST INT
9360 120 5 96.95 80
2+ ~96.95 BW x 39 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 24 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 21 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 21 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 15 x 1 EFF 100% INT 98%
Posts on November 08th