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racuna
Age 38 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 28, Feb 2019
---hidden BW---
DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
1506 37 6 85.75 82
0.1 ~37.25 34 x 5 x 1 EFF 43% INT 41%
0.1 ~46 42 x 5 x 1 EFF 54% INT 51%
0.1 ~52.25 50 x 3 x 1 EFF 61% INT 61%
↑ warm up
0.2 ~42.25 34 x 10 x 1 EFF 49% INT 41%
0.2 ~49.55 42 x 8 x 1 EFF 58% INT 51%
0.2 ~56.1 50 x 6 x 1 EFF 65% INT 61%
↑ working sets


DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1506 37 6 85.45 82
0.1 ~37.25 34 x 5 x 1 EFF 44% INT 41%
0.1 ~46 42 x 5 x 1 EFF 54% INT 51%
0.1 ~52.25 50 x 3 x 1 EFF 61% INT 61%
↑ warm up
0.2 ~42.25 34 x 10 x 1 EFF 49% INT 41%
0.2 ~49.55 42 x 8 x 1 EFF 58% INT 51%
0.2 ~56.1 50 x 6 x 1 EFF 66% INT 61%
↑ working sets


DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
480 16 8 51.1 50
0.1 ~30.65 30 x 2 x 1 EFF 60% INT 60%
0.1 ~30.65 30 x 2 x 1 EFF 60% INT 60%
0.1 ~30.65 30 x 2 x 1 EFF 60% INT 60%
0.1 ~30.65 30 x 2 x 1 EFF 60% INT 60%
0.1 ~30.65 30 x 2 x 1 EFF 60% INT 60%
0.1 ~30.65 30 x 2 x 1 EFF 60% INT 60%
0.1 ~30.65 30 x 2 x 1 EFF 60% INT 60%
0.1 ~30.65 30 x 2 x 1 EFF 60% INT 60%
↑ speed work


VOLUME REPS SETS BEST EFF BEST INT
1950 25 5 96.95 80
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 90% 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%


DELETE RENAME Records (PRs) # Dip (with Olympic Rings)
VOLUME REPS SETS BEST EFF BEST INT
4290 55 5 96.95 80
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+ ~96.95 BW x 11 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%


VOLUME REPS SETS BEST EFF BEST INT
5616 72 5 96.95 80
2+ ~96.95 BW x 24 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 15 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 12 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%


DELETE RENAME Records (PRs) # Rubber band wrist curl
VOLUME REPS SETS BEST EFF BEST INT
15 15 3 --- ---
~1.1 PR 1 x 5 x 1 EFF --- INT ---
~1.1 PR 1 x 5 x 1 EFF --- INT ---
~1.1 PR 1 x 5 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
460 46 2 29.85 24
0.4 ~12.45 10 x 23 x 1 EFF 42% INT 42%
0.4 ~12.45 10 x 23 x 1 EFF 42% INT 42%
Posts on February 28th