wait...
racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 18, Jan 2021
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
476 26 7 54 54
0.1 ~13.15 12 x 5 x 1 EFF 24% INT 22%
0.1 ~15.35 14 x 5 x 1 EFF 28% INT 26%
~16.75 16 x 3 x 1 EFF 31% INT 30%
↑ warm up
0.1 ~21.9 20 x 5 x 1 EFF 41% INT 37%
0.1 ~23 22 x 3 x 1 EFF 43% INT 41%
0.1 ~27.8 26 x 4 x 1 EFF 52% INT 48%
↑ working sets
28 x 1 x 1 EFF 52% INT 52%
↑ TMx1



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1540 50 5 94.1 94
0.2 ~44.75 36 x 10 x 1 EFF 48% INT 38%
0.2 ~42.25 34 x 10 x 1 EFF 45% INT 36%
0.1 ~37.3 30 x 10 x 1 EFF 40% INT 32%
0.1 ~34.8 28 x 10 x 1 EFF 37% INT 30%
0.1 ~32.3 26 x 10 x 1 EFF 34% INT 28%
↑ BBB



VOLUME REPS SETS BEST EFF BEST INT
6708 86 5 96.95 80
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 17 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 17 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 17 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 17 x 1 EFF 100% INT 98%
↑ assistance work


extras:
DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
184 23 3 22.4 18
0.1 ~9.45 8 x 8 x 1 EFF 42% INT 44%
0.1 ~9.2 8 x 7 x 1 EFF 41% INT 44%
0.1 ~9.45 8 x 8 x 1 EFF 42% INT 44%



VOLUME REPS SETS BEST EFF BEST INT
3080 44 3 87.05 70
2+ ~87.05 70 x 15 x 1 EFF 100% INT 100%
2+ ~87.05 70 x 15 x 1 EFF 100% INT 100%
2+ ~87.05 70 x 14 x 1 EFF 100% INT 100%



VOLUME REPS SETS BEST EFF BEST INT
352 44 3 17.7 15
0.3 ~9.95 8 x 15 x 1 EFF 56% INT 53%
0.3 ~9.95 8 x 15 x 1 EFF 56% INT 53%
0.3 ~9.95 8 x 14 x 1 EFF 56% INT 53%



DELETE RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
352 44 3 17.7 15
0.3 ~9.95 8 x 15 x 1 EFF 56% INT 53%
0.3 ~9.95 8 x 15 x 1 EFF 56% INT 53%
0.3 ~9.95 8 x 14 x 1 EFF 56% INT 53%



DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
78 39 3 95.75 77
0.1 ~2.5 2 x 13 x 1 EFF 3% INT 3%
0.1 ~2.5 2 x 13 x 1 EFF 3% INT 3%
0.1 ~2.5 2 x 13 x 1 EFF 3% INT 3%



DELETE RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
330 33 3 14.9 12
0.6 ~12.45 10 x 11 x 1 EFF 83% INT 83%
0.6 ~12.45 10 x 11 x 1 EFF 83% INT 83%
0.6 ~12.45 10 x 11 x 1 EFF 83% INT 83%



DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
390 78 3 13.15 12
0.7 ~6.2 5 x 40 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 18 x 1 EFF 47% INT 42%
0.3 ~6.2 5 x 20 x 1 EFF 47% INT 42%
Posts on January 18th