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racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 11, Jun 2020
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1354 23 7 92 92
0.1 ~41.6 38 x 5 x 1 EFF 45% INT 41%
0.1 ~50.4 46 x 5 x 1 EFF 55% INT 50%
0.1 ~58.55 56 x 3 x 1 EFF 64% INT 61%
↑ warm up
0.2 ~76.65 70 x 5 x 1 EFF 83% INT 76%
0.2 ~83.65 80 x 3 x 1 EFF 91% INT 87%
0.5 ~89.95 PR 88 x 2 x 1 EFF 98% INT 96%
↑ working sets, not enough reps, I'll drop intensity next cycle
92 x 0 x 1 EFF --- INT ---
↑ missed rep


DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1480 50 5 53.5 52
0.3 ~42.25 34 x 10 x 1 EFF 79% INT 65%
0.3 ~39.8 32 x 10 x 1 EFF 74% INT 62%
0.2 ~37.3 30 x 10 x 1 EFF 70% INT 58%
0.2 ~34.8 28 x 10 x 1 EFF 65% INT 54%
0.2 ~29.85 24 x 10 x 1 EFF 56% INT 46%
↑ BBB



DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
2760 60 5 87.6 82
0.2 ~57.2 46 x 10 x 1 EFF 65% INT 56%
0.2 ~57.2 46 x 10 x 1 EFF 65% INT 56%
0.2 ~57.2 46 x 10 x 1 EFF 65% INT 56%
0.2 ~57.2 46 x 10 x 1 EFF 65% INT 56%
0.5 ~57.2 PR 46 x 20 x 1 EFF 65% INT 56%
↑ assistance work


extra work:
VOLUME REPS SETS BEST EFF BEST INT
4960 62 5 96.95 80
2+ ~99.45 BW x 13 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 13 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 12 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 12 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 12 x 1 EFF PR% INT 100%



DELETE RENAME Records (PRs) # Dip (with Olympic Rings)
VOLUME REPS SETS BEST EFF BEST INT
4960 62 5 96.95 80
2+ ~99.45 BW x 13 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 13 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 12 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 12 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 12 x 1 EFF PR% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
7360 92 5 --- ---
~99.45 PR BW x 19 x 1 EFF --- INT ---
~99.45 PR BW x 19 x 1 EFF --- INT ---
~99.45 BW x 18 x 1 EFF --- INT ---
~99.45 BW x 18 x 1 EFF --- INT ---
~99.45 BW x 18 x 1 EFF --- INT ---



DELETE RENAME Records (PRs) # Rubber band wrist curl
VOLUME REPS SETS BEST EFF BEST INT
162 54 3 2.4 2
2+ ~3.75 3 x 18 x 1 EFF PR% INT PR%
2+ ~3.75 3 x 18 x 1 EFF PR% INT PR%
2+ ~3.75 3 x 18 x 1 EFF PR% INT PR%



VOLUME REPS SETS BEST EFF BEST INT
450 45 2 29.85 24
0.4 ~12.45 10 x 25 x 1 EFF 42% INT 42%
0.3 ~12.45 10 x 20 x 1 EFF 42% INT 42%



VOLUME REPS SETS BEST EFF BEST INT
360 18 1 --- ---
~24.85 20 x 18 x 1 EFF --- INT ---
Posts on June 11th