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racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 04, Mar 2021
---hidden BW---
DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
2768 59 7 87.6 82
0.1 ~26.3 24 x 5 x 1 EFF 30% INT 29%
0.1 ~32.85 30 x 5 x 1 EFF 38% INT 37%
0.1 ~37.65 36 x 3 x 1 EFF 43% INT 44%
↑ warm up
0.1 ~43.9 42 x 3 x 1 EFF 50% INT 51%
0.1 ~50.2 48 x 3 x 1 EFF 57% INT 59%
0.6 ~69.6 PR 56 x 20 x 1 EFF 79% INT 68%
↑ working sets
0.5 ~62.15 50 x 20 x 1 EFF 71% INT 61%
↑ more volume



DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1480 35 7 94.1 94
0.1 ~26.3 24 x 5 x 1 EFF 28% INT 26%
0.1 ~32.85 30 x 5 x 1 EFF 35% INT 32%
~37.65 36 x 3 x 1 EFF 40% INT 38%
↑ warm up
0.1 ~43.9 42 x 3 x 1 EFF 47% INT 45%
0.1 ~50.2 48 x 3 x 1 EFF 53% INT 51%
0.2 ~63.7 54 x 8 x 1 EFF 68% INT 57%
↑ rehab sets
0.2 ~58.95 50 x 8 x 1 EFF 63% INT 53%
↑ more volume



DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
700 50 5 54 54
0.1 ~19.9 16 x 10 x 1 EFF 37% INT 30%
0.1 ~19.9 16 x 10 x 1 EFF 37% INT 30%
0.1 ~17.4 14 x 10 x 1 EFF 32% INT 26%
0.1 ~14.9 12 x 10 x 1 EFF 28% INT 22%
0.1 ~14.9 12 x 10 x 1 EFF 28% INT 22%
↑ BBB



VOLUME REPS SETS BEST EFF BEST INT
7020 90 5 96.95 80
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
↑ assistance work


extras:
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 ---



DELETE RENAME Records (PRs) # Inverted Bodyweight Row
VOLUME REPS SETS BEST EFF BEST INT
2496 32 4 96.95 80
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%
2+ ~92 BW x 8 x 1 EFF 95% INT 98%



VOLUME REPS SETS BEST EFF BEST INT
2496 32 4 92 80
2+ ~92 BW x 8 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 100% INT 98%
2+ ~92 BW x 8 x 1 EFF 100% INT 98%



VOLUME REPS SETS BEST EFF BEST INT
400 40 2 29.85 24
0.3 ~12.45 10 x 20 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
540 27 1 --- ---
~24.85 20 x 27 x 1 EFF --- INT ---
Posts on March 04th