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racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 13, Jul 2020
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
814 24 7 53.5 52
0.1 ~24.1 22 x 5 x 1 EFF 45% INT 42%
0.1 ~30.65 28 x 5 x 1 EFF 57% INT 54%
0.1 ~33.45 32 x 3 x 1 EFF 63% INT 62%
↑ warm up
0.1 ~39.75 38 x 3 x 1 EFF 74% INT 73%
0.2 ~43.9 42 x 3 x 1 EFF 82% INT 81%
0.3 ~49.05 48 x 2 x 1 EFF 92% INT 92%
↑ working sets
0.2 ~46 44 x 3 x 1 EFF 86% INT 85%
↑ more volume


DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2140 50 5 92 92
0.2 ~64.65 52 x 10 x 1 EFF 70% INT 57%
0.2 ~59.7 48 x 10 x 1 EFF 65% INT 52%
0.2 ~52.2 42 x 10 x 1 EFF 57% INT 46%
0.2 ~47.25 38 x 10 x 1 EFF 51% INT 41%
0.2 ~42.25 34 x 10 x 1 EFF 46% INT 37%
↑ BBB


VOLUME REPS SETS BEST EFF BEST INT
5280 66 5 96.95 80
2+ ~99.45 PR BW x 14 x 1 EFF PR% INT 100%
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 13 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 13 x 1 EFF PR% INT 100%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
468 39 3 22.4 18
0.4 ~14.9 12 x 13 x 1 EFF 67% INT 67%
0.4 ~14.9 12 x 13 x 1 EFF 67% INT 67%
0.4 ~14.9 12 x 13 x 1 EFF 67% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
1750 25 3 82.55 70
2+ ~84.75 PR 70 x 9 x 1 EFF PR% INT 100%
2+ ~82.55 70 x 8 x 1 EFF 100% INT 100%
2+ ~82.55 70 x 8 x 1 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
372 31 3 17.7 15
0.6 ~14.9 12 x 11 x 1 EFF 84% INT 80%
0.5 ~14.9 12 x 10 x 1 EFF 84% INT 80%
0.5 ~14.9 12 x 10 x 1 EFF 84% INT 80%


DELETE RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
372 31 3 17.7 15
0.6 ~14.9 12 x 11 x 1 EFF 84% INT 80%
0.5 ~14.9 12 x 10 x 1 EFF 84% INT 80%
0.5 ~14.9 12 x 10 x 1 EFF 84% INT 80%


DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
48 12 3 95.75 77
~4.3 4 x 4 x 1 EFF 4% INT 5%
~4.3 4 x 4 x 1 EFF 4% INT 5%
~4.3 4 x 4 x 1 EFF 4% INT 5%


DELETE RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
396 33 3 14.9 12
2+ ~14.9 12 x 11 x 1 EFF 100% INT 100%
2+ ~14.9 12 x 11 x 1 EFF 100% INT 100%
2+ ~14.9 12 x 11 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
155 31 3 13.15 12
0.2 ~6.2 5 x 10 x 1 EFF 47% INT 42%
0.2 ~6.2 5 x 10 x 1 EFF 47% INT 42%
0.2 ~6.2 5 x 11 x 1 EFF 47% INT 42%
Posts on July 13th