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racuna
Age 37 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 11, Jul 2019
---hidden BW---
DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
1458 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%
0.1 ~47.1 42 x 6 x 1 EFF 55% INT 51%
↑ working sets



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1506 37 6 90 90
0.1 ~37.25 34 x 5 x 1 EFF 41% INT 38%
0.1 ~46 42 x 5 x 1 EFF 51% INT 47%
0.1 ~52.25 50 x 3 x 1 EFF 58% INT 56%
↑ warm up
0.2 ~42.25 34 x 10 x 1 EFF 47% INT 38%
0.2 ~49.55 42 x 8 x 1 EFF 55% INT 47%
0.1 ~56.1 50 x 6 x 1 EFF 62% INT 56%
↑ working sets



DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
480 16 8 52 52
~30.65 30 x 2 x 1 EFF 59% INT 58%
~30.65 30 x 2 x 1 EFF 59% INT 58%
~30.65 30 x 2 x 1 EFF 59% INT 58%
~30.65 30 x 2 x 1 EFF 59% INT 58%
~30.65 30 x 2 x 1 EFF 59% INT 58%
~30.65 30 x 2 x 1 EFF 59% INT 58%
~30.65 30 x 2 x 1 EFF 59% INT 58%
~30.65 30 x 2 x 1 EFF 59% INT 58%
↑ speed work



VOLUME REPS SETS BEST EFF BEST INT
1950 25 5 96.95 80
2+ ~85.45 BW x 5 x 5 EFF 88% INT 98%
Posts on July 11th