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racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Monday 05, Apr 2021
---hidden BW---
DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
534 28 6 54 54
0.1 ~13.15 12 x 5 x 1 EFF 24% INT 22%
0.1 ~17.5 16 x 5 x 1 EFF 32% INT 30%
~18.8 18 x 3 x 1 EFF 35% INT 33%
↑ warm up
0.1 ~21.9 20 x 5 x 1 EFF 41% INT 37%
0.1 ~24.1 22 x 5 x 1 EFF 45% INT 41%
0.1 ~28.5 26 x 5 x 1 EFF 53% INT 48%
↑ rehab sets


DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1640 50 5 94.1 94
0.2 ~47.25 38 x 10 x 1 EFF 50% INT 40%
0.2 ~44.75 36 x 10 x 1 EFF 48% INT 38%
0.2 ~39.8 32 x 10 x 1 EFF 42% INT 34%
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%
↑ BBB


VOLUME REPS SETS BEST EFF BEST INT
7332 94 5 96.95 80
2+ ~96.95 BW x 19 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 19 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 19 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 19 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 18 x 1 EFF 100% INT 98%
↑ assistance work


extra work:
DELETE RENAME Records (PRs) # Dumbbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
248 31 3 22.4 18
0.2 ~9.95 8 x 11 x 1 EFF 44% INT 44%
0.2 ~9.95 8 x 10 x 1 EFF 44% INT 44%
0.2 ~9.95 8 x 10 x 1 EFF 44% INT 44%


VOLUME REPS SETS BEST EFF BEST INT
416 52 3 17.7 15
0.4 ~9.95 PR 8 x 18 x 1 EFF 56% INT 53%
0.4 ~9.95 8 x 17 x 1 EFF 56% INT 53%
0.4 ~9.95 8 x 17 x 1 EFF 56% INT 53%


DELETE RENAME Records (PRs) # Alternating Dumbbell Hammer Curl
VOLUME REPS SETS BEST EFF BEST INT
416 52 3 17.7 15
0.4 ~9.95 PR 8 x 18 x 1 EFF 56% INT 53%
0.4 ~9.95 8 x 17 x 1 EFF 56% INT 53%
0.4 ~9.95 8 x 17 x 1 EFF 56% INT 53%


VOLUME REPS SETS BEST EFF BEST INT
1760 22 3 92 80
2+ ~94.35 PR 80 x 8 x 1 EFF PR% INT 100%
2+ ~92 80 x 7 x 1 EFF 100% INT 100%
2+ ~92 80 x 7 x 1 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Bent-over Side Raise
VOLUME REPS SETS BEST EFF BEST INT
416 52 3 14.9 12
0.5 ~9.95 8 x 18 x 1 EFF 67% INT 67%
0.5 ~9.95 8 x 17 x 1 EFF 67% INT 67%
0.5 ~9.95 8 x 17 x 1 EFF 67% INT 67%


DELETE RENAME Records (PRs) # Dumbbell Side Raise
VOLUME REPS SETS BEST EFF BEST INT
345 69 3 13.15 12
0.4 ~6.2 5 x 21 x 1 EFF 47% INT 42%
0.4 ~6.2 5 x 23 x 1 EFF 47% INT 42%
0.4 ~6.2 5 x 25 x 1 EFF 47% INT 42%


DELETE RENAME Records (PRs) # Rubber Band Face Pull
VOLUME REPS SETS BEST EFF BEST INT
66 33 3 95.75 77
0.1 ~2.5 2 x 11 x 1 EFF 3% INT 3%
0.1 ~2.5 2 x 11 x 1 EFF 3% INT 3%
0.1 ~2.5 2 x 11 x 1 EFF 3% INT 3%
Posts on April 05th