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AMac
Age --- , BW 220
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Friday 11, Aug 2017
-- Bodyweight: 220
some tricep ext for elbows

Openers 2 sets
-bicep opener
-shoulder opener

VOLUME REPS SETS BEST EFF BEST INT
6720 24 3 411.85 411
0.2 ~324.35 275 x 8 x 1 EFF 79% INT 67%
0.3 ~330.25 280 x 8 x 1 EFF 80% INT 68%
0.3 ~336.15 285 x 8 x 1 EFF 82% INT 69%
↑ 3cnt pauses


Every 30 Seconds for 4minutes: 5 Yates Row w/ 225

KB Row
125x2x12

3 sets until failure, 90sec rest: DB Arnold Presses
45 (15/15/8)

Tricep Extensions 60reps
70 (20/20/20)

5min EMOM: 3 Wide-Grip Supinated Strict Pull-ups & 5 reps Ab-wheel

Bicep Curls 60reps
40 (20/20/14/6)
Posts on August 11th