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AMac
Age --- , BW 242
Join Date: 2013-11-10.
Following: 9.
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Your are on Tuesday 15, May 2018
-- Bodyweight: 220
band pull aparts + band shoulder pass thrus
shoulder opener
lying LAX in ribs/erectors OH stretch
voodoo bands on arms T-spine opener
push ups w/ voodoo band

VOLUME REPS SETS BEST EFF BEST INT
6980 23 4 413.35 413.35
0.1 ~322 315 x 2 x 1 EFF 78% INT 76%
0.1 350 x 1 x 1 EFF 85% INT 85%
0.7 ~372.95 PR 300 x 10 x 2 EFF 90% INT 73%


DELETE RENAME Records (PRs) # Incline Bench Press
VOLUME REPS SETS BEST EFF BEST INT
4900 20 2 337 335
0.7 ~304.6 PR 245 x 10 x 2 EFF 90% INT 73%


Yates Rows straight to DB Bench Press
3 Sets with 3min rest: 5 rows (275) + 70x(24, 24, 18)

DB Hammer Curls & Front Deltoid raises
10+10 (started at 35 -> too heavy, dropped to 20s after 2 sets, did 6 sets total)

Tricep Pushdowns
2x20

Hercules Hold, 2 sets: 20x50sec and 15x43sec
Posts on May 15th