wait...
racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 06, Dec 2018
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1660 29 7 84.75 82
0.1 ~37.25 34 x 5 x 1 EFF 44% INT 41%
0.1 ~48.2 44 x 5 x 1 EFF 57% INT 54%
0.1 ~54.35 52 x 3 x 1 EFF 64% INT 63%
↑ warm up
0.1 ~62.75 60 x 3 x 1 EFF 74% INT 73%
0.2 ~71.1 68 x 3 x 1 EFF 84% INT 83%
0.7 ~83.25 76 x 5 x 1 EFF 98% INT 93%
↑ working sets
0.3 ~76.65 70 x 5 x 1 EFF 90% INT 85%
↑ more volume



DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1280 50 5 51.1 50
0.2 ~24.85 20 x 10 x 1 EFF 49% INT 40%
0.3 ~37.3 30 x 10 x 1 EFF 73% INT 60%
0.2 ~34.8 28 x 10 x 1 EFF 68% INT 56%
0.2 ~32.3 26 x 10 x 1 EFF 63% INT 52%
0.2 ~29.85 24 x 10 x 1 EFF 58% INT 48%
↑ BBB



DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
2200 50 5 85.75 82
0.2 ~54.7 44 x 10 x 1 EFF 64% INT 54%
0.2 ~54.7 44 x 10 x 1 EFF 64% INT 54%
0.2 ~54.7 44 x 10 x 1 EFF 64% INT 54%
0.2 ~54.7 44 x 10 x 1 EFF 64% INT 54%
0.2 ~54.7 44 x 10 x 1 EFF 64% INT 54%
↑ assistance work


extras:
VOLUME REPS SETS BEST EFF BEST INT
5148 66 5 96.95 80
2+ ~96.95 PR BW x 22 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%



DELETE RENAME Records (PRs) # Dip (with Olympic Rings)
VOLUME REPS SETS BEST EFF BEST INT
3588 46 5 94.4 80
2+ ~96.95 PR BW x 10 x 1 EFF PR% 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+ ~94.4 BW x 9 x 1 EFF 100% INT 98%



VOLUME REPS SETS BEST EFF BEST INT
10140 130 5 96.95 80
2+ ~96.95 PR BW x 40 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 27 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 21 x 1 EFF 100% INT 98%
Posts on December 06th