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racuna
Age 39 , BW ---
Join Date: 2014-10-28.
Following: 9.
Insert Post:
Your are on Thursday 27, May 2021
---hidden BW---
DELETE RENAME Records (PRs) # Bent-Over Barbell Row
VOLUME REPS SETS BEST EFF BEST INT
2924 59 7 87.6 82
0.1 ~28.5 26 x 5 x 1 EFF 33% INT 32%
0.1 ~35.05 32 x 5 x 1 EFF 40% INT 39%
0.1 ~39.75 38 x 3 x 1 EFF 45% INT 46%
↑ warm up
0.1 ~46 44 x 3 x 1 EFF 53% INT 54%
0.1 ~54.35 52 x 3 x 1 EFF 62% INT 63%
0.6 ~72.1 PR 58 x 18 x 1 EFF 82% INT 71%
↑ working sets
0.6 ~67.15 PR 54 x 22 x 1 EFF 77% INT 66%
↑ more volume


DELETE RENAME Records (PRs) # Barbell Bench Press
VOLUME REPS SETS BEST EFF BEST INT
1812 39 7 94.1 94
0.1 ~28.5 26 x 5 x 1 EFF 30% INT 28%
0.1 ~35.05 32 x 5 x 1 EFF 37% INT 34%
0.1 ~39.75 38 x 3 x 1 EFF 42% INT 40%
↑ warm up
0.1 ~46 44 x 3 x 1 EFF 49% INT 47%
0.1 ~54.35 52 x 3 x 1 EFF 58% INT 55%
0.3 ~72.1 58 x 10 x 1 EFF 77% INT 62%
↑ working sets
0.2 ~67.15 54 x 10 x 1 EFF 71% INT 57%
↑ more volume


DELETE RENAME Records (PRs) # Barbell Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
780 50 5 54 54
0.1 ~22.4 18 x 10 x 1 EFF 41% INT 33%
0.1 ~22.4 18 x 10 x 1 EFF 41% INT 33%
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%
↑ BBB


extra work:
VOLUME REPS SETS BEST EFF BEST INT
7722 99 5 96.95 80
2+ ~96.95 BW x 20 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 20 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 20 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 20 x 1 EFF 100% INT 98%
2+ ~96.95 BW x 19 x 1 EFF 100% INT 98%


DELETE RENAME Records (PRs) # Rubber band wrist curl
VOLUME REPS SETS BEST EFF BEST INT
170 170 4 2.4 2
~1.25 1 x 40 x 1 EFF --- INT ---
~1.25 1 x 40 x 1 EFF --- INT ---
~1.25 PR 1 x 50 x 1 EFF --- INT ---
~1.25 1 x 40 x 1 EFF --- INT ---
Posts on May 27th