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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 20, May 2019
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1070 30 7 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
0.2 ~43.8 40 x 5 x 1 EFF 84% INT 77%
0.2 ~46 44 x 3 x 1 EFF 88% INT 85%
0.5 ~51.35 48 x 4 x 1 EFF 99% INT 92%
↑ working sets
0.3 ~46 42 x 5 x 1 EFF 88% INT 81%
↑ more volume



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2200 50 5 89.85 88
0.2 ~64.65 52 x 10 x 1 EFF 72% INT 59%
0.2 ~59.7 48 x 10 x 1 EFF 66% INT 55%
0.2 ~54.7 44 x 10 x 1 EFF 61% INT 50%
0.2 ~49.75 40 x 10 x 1 EFF 55% INT 45%
0.2 ~44.75 36 x 10 x 1 EFF 50% INT 41%
↑ BBB



VOLUME REPS SETS BEST EFF BEST INT
3042 39 5 96.95 80
2+ ~96.95 BW x 13 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% 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+ ~85.45 BW x 5 x 1 EFF 88% INT 98%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
432 24 3 21.25 18
2+ ~21.25 18 x 8 x 1 EFF 100% INT 100%
2+ ~21.25 18 x 8 x 1 EFF 100% INT 100%
2+ ~21.25 18 x 8 x 1 EFF 100% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
420 30 3 17.4 15
1.4 ~17.4 14 x 10 x 1 EFF 100% INT 93%
1.4 ~17.4 14 x 10 x 1 EFF 100% INT 93%
1.4 ~17.4 14 x 10 x 1 EFF 100% INT 93%



DELETE RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
420 30 3 17.4 14
2+ ~17.4 14 x 10 x 1 EFF 100% INT 100%
2+ ~17.4 14 x 10 x 1 EFF 100% INT 100%
2+ ~17.4 14 x 10 x 1 EFF 100% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
2700 45 3 74.6 60
2+ ~74.6 60 x 15 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 15 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 15 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
310 31 3 12.45 10
2+ ~12.45 PR 10 x 11 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 10 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 10 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
310 62 3 13.15 12
0.4 ~6.2 5 x 21 x 1 EFF 47% INT 42%
0.4 ~6.2 5 x 21 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 20 x 1 EFF 47% INT 42%



DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
80 80 3 1.25 1
~1.25 1 x 25 x 1 EFF --- INT ---
~1.25 1 x 30 x 1 EFF --- INT ---
~1.25 1 x 25 x 1 EFF --- INT ---
Posts on May 20th