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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 15, Apr 2019
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
926 28 6 52 52
0.1 ~24.1 22 x 5 x 1 EFF 46% INT 42%
0.1 ~28.5 26 x 5 x 1 EFF 55% INT 50%
0.1 ~33.45 32 x 3 x 1 EFF 64% INT 62%
↑ warm up
0.1 ~37.25 34 x 5 x 1 EFF 72% INT 65%
0.2 ~43.8 40 x 5 x 1 EFF 84% INT 77%
0.3 ~48.2 44 x 5 x 1 EFF 93% INT 85%
↑ working sets



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2140 50 5 87.6 86
0.3 ~64.65 52 x 10 x 1 EFF 74% INT 60%
0.2 ~59.7 48 x 10 x 1 EFF 68% INT 56%
0.2 ~52.2 42 x 10 x 1 EFF 60% INT 49%
0.2 ~47.25 38 x 10 x 1 EFF 54% INT 44%
0.2 ~42.25 34 x 10 x 1 EFF 48% INT 40%
↑ BBB



VOLUME REPS SETS BEST EFF BEST INT
2652 34 5 96.95 80
2+ ~96.95 BW x 11 x 1 EFF 100% INT 98%
2+ ~89.7 BW x 7 x 1 EFF 93% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 90% 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%



DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
360 20 3 20.7 18
2+ ~20.7 18 x 7 x 1 EFF 100% INT 100%
2+ ~20.7 18 x 7 x 1 EFF 100% INT 100%
2+ ~20.2 18 x 6 x 1 EFF 98% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
364 26 3 16.95 15
1.3 ~16.95 14 x 9 x 1 EFF 100% INT 93%
1.3 ~16.95 14 x 9 x 1 EFF 100% INT 93%
1.1 ~16.5 14 x 8 x 1 EFF 97% INT 93%



DELETE RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
364 26 3 16.95 14
2+ ~16.95 14 x 9 x 1 EFF 100% INT 100%
2+ ~16.95 14 x 9 x 1 EFF 100% INT 100%
2+ ~16.5 14 x 8 x 1 EFF 97% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
2460 41 3 74.6 60
2+ ~74.6 60 x 14 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 14 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 13 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
522 58 3 --- ---
~11.2 PR 9 x 20 x 1 EFF --- INT ---
~11.2 9 x 19 x 1 EFF --- INT ---
~11.2 9 x 19 x 1 EFF --- INT ---



DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
290 58 3 13.15 12
0.3 ~6.2 5 x 20 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 19 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 19 x 1 EFF 47% INT 42%



DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
45 45 3 1.25 1
~1.25 1 x 15 x 1 EFF --- INT ---
~1.25 1 x 15 x 1 EFF --- INT ---
~1.25 1 x 15 x 1 EFF --- INT ---
Posts on April 15th