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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 17, Jan 2019
---hidden BW---
DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
1460 30 6 85.75 82
0.1 ~35.05 32 x 5 x 1 EFF 41% INT 39%
0.1 ~43.8 40 x 5 x 1 EFF 51% INT 49%
0.1 ~50.4 46 x 5 x 1 EFF 59% INT 56%
↑ warm up
0.1 ~54.75 50 x 5 x 1 EFF 64% INT 61%
0.2 ~63.5 58 x 5 x 1 EFF 74% INT 71%
0.3 ~72.3 66 x 5 x 1 EFF 84% INT 80%
↑ working sets



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1460 30 6 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 ~50.4 46 x 5 x 1 EFF 59% INT 56%
↑ warm up
0.1 ~54.75 50 x 5 x 1 EFF 65% INT 61%
0.2 ~63.5 58 x 5 x 1 EFF 75% INT 71%
0.3 ~72.3 66 x 5 x 1 EFF 85% INT 80%
↑ working sets



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


extras:

VOLUME REPS SETS BEST EFF BEST INT
1482 19 5 96.95 80
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%
2+ ~85.45 BW x 5 x 1 EFF 88% 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
3822 49 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+ ~96.95 BW x 10 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%



VOLUME REPS SETS BEST EFF BEST INT
4368 56 5 96.95 80
2+ ~96.95 BW x 20 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 12 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%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%



VOLUME REPS SETS BEST EFF BEST INT
400 40 2 29.85 24
0.3 ~12.45 10 x 20 x 1 EFF 42% INT 42%
0.3 ~12.45 10 x 20 x 1 EFF 42% INT 42%



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 January 17th