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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 11, Feb 2019
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
880 28 6 51.1 50
0.1 ~21.9 20 x 5 x 1 EFF 43% INT 40%
0.1 ~28.5 26 x 5 x 1 EFF 56% INT 52%
0.1 ~31.35 30 x 3 x 1 EFF 61% INT 60%
↑ warm up
0.1 ~35.05 32 x 5 x 1 EFF 69% INT 64%
0.2 ~41.6 38 x 5 x 1 EFF 81% INT 76%
0.3 ~46 42 x 5 x 1 EFF 90% INT 84%
↑ working sets


DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2000 50 5 84.75 82
0.2 ~59.7 48 x 10 x 1 EFF 70% INT 59%
0.2 ~54.7 44 x 10 x 1 EFF 65% INT 54%
0.2 ~49.75 40 x 10 x 1 EFF 59% INT 49%
0.2 ~44.75 36 x 10 x 1 EFF 53% INT 44%
0.2 ~39.8 32 x 10 x 1 EFF 47% INT 39%
↑ BBB


VOLUME REPS SETS BEST EFF BEST INT
1794 23 5 96.95 80
2+ ~89.7 BW x 7 x 1 EFF 93% INT 98%
2+ ~85.45 BW x 5 x 1 EFF 88% INT 98%
2 ~83.45 BW x 4 x 1 EFF 86% 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%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
420 28 3 18.65 15
2+ ~18.65 15 x 10 x 1 EFF 100% INT 100%
2+ ~18.15 15 x 9 x 1 EFF 97% INT 100%
2+ ~18.15 15 x 9 x 1 EFF 97% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
252 18 3 16.45 15
0.9 ~15.7 14 x 6 x 1 EFF 96% INT 93%
0.9 ~15.7 14 x 6 x 1 EFF 96% INT 93%
0.9 ~15.7 14 x 6 x 1 EFF 96% INT 93%


DELETE RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
252 18 3 15.7 14
2+ ~15.7 14 x 6 x 1 EFF 100% INT 100%
2+ ~15.7 14 x 6 x 1 EFF 100% INT 100%
2+ ~15.7 14 x 6 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
1980 33 3 74.6 60
2+ ~74.6 60 x 11 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 11 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 11 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
450 50 3 --- ---
~11.2 9 x 17 x 1 EFF --- INT ---
~11.2 9 x 17 x 1 EFF --- INT ---
~11.2 9 x 16 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
250 50 3 13.15 12
0.3 ~6.2 5 x 17 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 17 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 16 x 1 EFF 47% INT 42%


DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
75 75 3 1.25 1
~1.25 1 x 30 x 1 EFF --- INT ---
~1.25 1 x 15 x 1 EFF --- INT ---
~1.25 1 x 30 x 1 EFF --- INT ---
Posts on February 11th