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racuna
Age 38 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 19, Aug 2019
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
962 28 6 52.25 52
0.1 ~24.1 22 x 5 x 1 EFF 46% INT 42%
0.1 ~30.65 28 x 5 x 1 EFF 59% INT 54%
0.1 ~35.55 34 x 3 x 1 EFF 68% INT 65%
↑ warm up
0.2 ~39.45 36 x 5 x 1 EFF 75% INT 69%
0.3 ~46 42 x 5 x 1 EFF 88% INT 81%
0.3 ~48.2 44 x 5 x 1 EFF 92% INT 85%
↑ working sets



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2140 50 5 90 90
0.2 ~62.15 50 x 10 x 1 EFF 69% INT 56%
0.2 ~57.2 46 x 10 x 1 EFF 64% INT 51%
0.2 ~52.2 42 x 10 x 1 EFF 58% INT 47%
0.2 ~47.25 38 x 10 x 1 EFF 52% INT 42%
0.2 ~47.25 38 x 10 x 1 EFF 52% INT 42%
↑ BBB



VOLUME REPS SETS BEST EFF BEST INT
3744 48 5 96.95 80
2+ ~96.95 BW x 16 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 10 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~87.5 BW x 6 x 1 EFF 90% INT 98%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
612 34 3 22.4 18
2+ ~22.4 PR 18 x 12 x 1 EFF 100% INT 100%
2+ ~22.4 18 x 11 x 1 EFF 100% INT 100%
2+ ~22.4 18 x 11 x 1 EFF 100% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
345 23 3 17.7 15
2+ ~17.7 15 x 8 x 1 EFF 100% INT 100%
2+ ~17.7 15 x 8 x 1 EFF 100% INT 100%
2+ ~17.25 15 x 7 x 1 EFF 98% INT 100%



DELETE RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
345 23 3 17.7 15
2+ ~17.7 15 x 8 x 1 EFF 100% INT 100%
2+ ~17.7 15 x 8 x 1 EFF 100% INT 100%
2+ ~17.25 15 x 7 x 1 EFF 98% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
3180 53 3 74.6 60
2+ ~74.6 60 x 18 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 18 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 17 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
420 42 3 12.45 10
2+ ~12.45 10 x 14 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 14 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 14 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
355 71 3 13.15 12
0.4 ~6.2 5 x 24 x 1 EFF 47% INT 42%
0.4 ~6.2 5 x 24 x 1 EFF 47% INT 42%
0.4 ~6.2 5 x 23 x 1 EFF 47% INT 42%



DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
60 60 3 1.25 1
~1.25 1 x 20 x 1 EFF --- INT ---
~1.25 1 x 20 x 1 EFF --- INT ---
~1.25 1 x 20 x 1 EFF --- INT ---



VOLUME REPS SETS BEST EFF BEST INT
1000 50 1 24.85 20
2+ ~24.85 20 x 50 x 1 EFF 100% INT 100%
Posts on August 19th