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racuna
Age 38 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 09, Sep 2019
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1028 28 7 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
0.1 ~39.75 38 x 3 x 1 EFF 76% INT 73%
0.2 ~46 44 x 3 x 1 EFF 88% INT 85%
1 ~53.5 PR 50 x 4 x 1 EFF PR% INT 96%
↑ working sets
0.4 ~50.4 PR 46 x 5 x 1 EFF 96% INT 88%
↑ more volume



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2200 50 5 90 90
0.2 ~64.65 52 x 10 x 1 EFF 72% INT 58%
0.2 ~59.7 48 x 10 x 1 EFF 66% INT 53%
0.2 ~54.7 44 x 10 x 1 EFF 61% INT 49%
0.2 ~49.75 40 x 10 x 1 EFF 55% INT 44%
0.2 ~44.75 36 x 10 x 1 EFF 50% INT 40%
↑ BBB



VOLUME REPS SETS BEST EFF BEST INT
3822 49 5 96.95 80
2+ ~96.95 BW x 10 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 10 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 10 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 10 x 1 EFF 100% INT 98%
2+ ~94.4 BW x 9 x 1 EFF 97% INT 98%



DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
360 36 3 22.4 18
0.3 ~12.45 10 x 12 x 1 EFF 56% INT 56%
0.3 ~12.45 10 x 12 x 1 EFF 56% INT 56%
0.3 ~12.45 10 x 12 x 1 EFF 56% INT 56%



VOLUME REPS SETS BEST EFF BEST INT
315 21 3 17.7 15
2+ ~17.25 15 x 7 x 1 EFF 98% INT 100%
2+ ~17.25 15 x 7 x 1 EFF 98% 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
315 21 3 17.7 15
2+ ~17.25 15 x 7 x 1 EFF 98% INT 100%
2+ ~17.25 15 x 7 x 1 EFF 98% INT 100%
2+ ~17.25 15 x 7 x 1 EFF 98% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
3300 55 3 74.6 60
2+ ~74.6 PR 60 x 19 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 18 x 1 EFF 100% INT 100%
2+ ~74.6 60 x 18 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
440 44 3 12.45 10
2+ ~12.45 10 x 15 x 1 EFF 100% INT 100%
2+ ~12.45 10 x 15 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
300 60 3 13.15 12
0.3 ~6.2 5 x 20 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 20 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
4680 60 3 1.25 1
2+ ~96.95 PR BW x 20 x 1 EFF PR% INT PR%
2+ ~96.95 PR BW x 20 x 1 EFF PR% INT PR%
2+ ~96.95 PR BW x 20 x 1 EFF PR% INT PR%



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 September 09th