wait...
AMac
Age --- , BW 242
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Friday 20, Jul 2018
-- Bodyweight: 220
Warmup:
Lisa band stretch
dynamic WU
90/90
groiners
cossacks
single arm, single leg pallof press
T-spine mobility
active straight leg raise

VOLUME REPS SETS BEST EFF BEST INT
6540 12 4 548.85 525
2+ ~569.75 PR 545 x 3 x 4 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
4245 12 4 413.35 413.35
0.2 ~355.45 340 x 3 x 1 EFF 86% INT 82%
0.2 ~365.9 350 x 3 x 1 EFF 89% INT 85%
0.2 ~376.35 360 x 3 x 1 EFF 91% INT 87%
0.3 ~381.6 365 x 3 x 1 EFF 92% INT 88%


Tricep Pushdowns
110x4x8
Posts on July 20th