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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 10, Jan 2019
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1918 35 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 ~48.1 46 x 3 x 1 EFF 57% INT 56%
↑ warm up
0.1 ~56.45 54 x 3 x 1 EFF 67% INT 66%
0.1 ~64.8 62 x 3 x 1 EFF 76% INT 76%
0.5 ~82.55 70 x 8 x 1 EFF 97% INT 85%
↑ working sets
0.4 ~75.5 64 x 8 x 1 EFF 89% INT 78%
↑ more volume



DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1140 50 5 51.1 50
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 ~27.35 22 x 10 x 1 EFF 54% INT 44%
0.2 ~24.85 20 x 10 x 1 EFF 49% INT 40%
0.2 ~22.4 18 x 10 x 1 EFF 44% INT 36%
↑ 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
1404 18 5 96.95 80
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%
2 ~83.45 BW x 4 x 1 EFF 86% INT 98%
1.5 ~81.55 BW x 3 x 1 EFF 84% INT 98%
1.5 ~81.55 BW x 3 x 1 EFF 84% INT 98%
1 ~79.75 BW x 2 x 1 EFF 82% INT 98%



DELETE RENAME Records (PRs) # Dip (with Olympic Rings)
VOLUME REPS SETS BEST EFF BEST INT
3744 48 5 96.95 80
2+ ~96.95 BW x 10 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 10 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%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%
Posts on January 10th