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I usually put in a few of the "rarer" Pokémon from the area I am currently in (like Pancham from route 5) but in more than 90% of the time get a sucky Pokémon back. I wish people would give something a little more creative than the most common early game Pokémon.
3DS FC: 5026-4968-1695, Name: Adam Perfection is at hand! I have been made compleat.
I put quite common pokemons and expect to receive common pokemons that I might have not seen. If I don't get something new, I just send the pokemon I've just got back to the Wonder Trade until I get something new for my pokedex.
I really cannot complain, I got some pokemons that I was unable to catch for X or Y reason (for example, Psyduck)
I've used it to give away some Houndours (that I got while hunting for female Eevees), and may drop a few male Fennekins. I don' t really expect to get anything cool in return, though it would be nice. It takes little time, and the balls are cheap enough.