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AMac
Age --- , BW 220
Join Date: 2013-11-10.
Following: 9.
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Your are on Sunday 13, Aug 2017
-- Bodyweight: 220
90/90 drill
cossacks
Openers 2 sets
-hinge
-jefferson
-shoulder opener
-external obliques
-T-spine

VOLUME REPS SETS BEST EFF BEST INT
13375 25 5 760.6 760.6
0.8 ~585.95 535 x 5 x 5 EFF 77% INT 70%
↑ beltless, mixed straps, hook, and over/under


VOLUME REPS SETS BEST EFF BEST INT
9720 24 3 520 520
1.1 ~477.7 PR 405 x 8 x 3 EFF 92% INT 78%


Sandbag Walking Lunges 50reps
75x20/20/10

Cooldown
200m Sandbag Carry (used 150, went 74 then the rest)

Rear Delt Raises & Barbell Bicep Curls
5min EMOM of 5 reps for each exercise done in a superset fashion (40s and 95)
Posts on August 13th