wait...
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 19, Nov 2020
---hidden BW---
DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
1658 28 6 87.6 82
0.1 ~41.6 38 x 5 x 1 EFF 48% INT 46%
0.1 ~52.55 48 x 5 x 1 EFF 60% INT 59%
0.1 ~58.55 56 x 3 x 1 EFF 67% INT 68%
↑ warm up
0.2 ~67.9 62 x 5 x 1 EFF 78% INT 76%
0.3 ~76.65 70 x 5 x 1 EFF 88% INT 85%
2+ ~87.6 80 x 5 x 1 EFF 100% INT 98%
↑ working sets



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1658 28 6 92 92
0.1 ~41.6 38 x 5 x 1 EFF 45% INT 41%
0.1 ~52.55 48 x 5 x 1 EFF 57% INT 52%
0.1 ~58.55 56 x 3 x 1 EFF 64% INT 61%
↑ warm up
0.2 ~67.9 62 x 5 x 1 EFF 74% INT 67%
0.2 ~76.65 70 x 5 x 1 EFF 83% INT 76%
0.4 ~87.6 80 x 5 x 1 EFF 95% INT 87%
↑ working sets



DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
416 13 5 54 54
0.1 ~33.45 32 x 3 x 1 EFF 62% INT 59%
~32.7 32 x 2 x 1 EFF 61% INT 59%
0.1 ~33.45 32 x 3 x 1 EFF 62% INT 59%
0.1 ~33.45 32 x 3 x 1 EFF 62% INT 59%
~32.7 32 x 2 x 1 EFF 61% INT 59%
↑ left shoulder pain :(


extra work:
VOLUME REPS SETS BEST EFF BEST INT
6320 79 5 96.95 80
2+ ~99.45 BW x 16 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 16 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 16 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 16 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 15 x 1 EFF PR% INT 100%



DELETE RENAME Records (PRs) # Dip (with Olympic Rings)
VOLUME REPS SETS BEST EFF BEST INT
6320 79 5 96.95 80
2+ ~99.45 BW x 16 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 16 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 16 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 16 x 1 EFF PR% INT 100%
2+ ~99.45 BW x 15 x 1 EFF PR% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
8720 109 5 --- ---
~99.45 BW x 22 x 1 EFF --- INT ---
~99.45 BW x 22 x 1 EFF --- INT ---
~99.45 BW x 22 x 1 EFF --- INT ---
~99.45 BW x 22 x 1 EFF --- INT ---
~99.45 BW x 21 x 1 EFF --- INT ---



DELETE RENAME Records (PRs) # Rubber band wrist curl
VOLUME REPS SETS BEST EFF BEST INT
90 90 3 2.4 2
~1.25 1 x 30 x 1 EFF --- INT ---
~1.25 1 x 30 x 1 EFF --- INT ---
~1.25 1 x 30 x 1 EFF --- INT ---



VOLUME REPS SETS BEST EFF BEST INT
410 41 2 29.85 24
0.4 ~12.45 10 x 22 x 1 EFF 42% INT 42%
0.3 ~12.45 10 x 19 x 1 EFF 42% INT 42%



VOLUME REPS SETS BEST EFF BEST INT
620 31 1 --- ---
~24.85 PR 20 x 31 x 1 EFF --- INT ---
Posts on November 19th