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AMac
Age --- , BW 242
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Tuesday 06, Nov 2018
-- Bodyweight: 242
2 Sets:
6 Half Kneeling Single Arm Arnold Press/arm (35)
10m Single Arm KB Rack Lateral Band Walks/side + 10m Single arm KB Rack Forward Monster Band Walk/arm (16kg)
6 One Half Turkish Get Up/arm (16kg)

foam roll quads, pecs, 30sec goblet SQ hold

World's greatest stretch
groiners
90/90 work
cossacks (foot flat)
T-spine mobility
hip prying

VOLUME REPS SETS BEST EFF BEST INT
2954.2 8 6 418.9 418.9
150 x 1 x 1 EFF 79% INT 79%
0.1 160 x 1 x 1 EFF 84% INT 84%
0.3 ~171.2 167.5 x 2 x 2 EFF 90% INT 88%
0.1 177.5 x 1 x 1 EFF 93% INT 93%
0.3 182.5 x 1 x 1 EFF 96% INT 96%


DELETE RENAME Records (PRs) # Slingshot Bench
VOLUME REPS SETS BEST EFF BEST INT
821.2 2 2 430 430
0.2 182.5 x 1 x 1 EFF 94% INT 94%
0.3 190 x 1 x 1 EFF 97% INT 97%


VOLUME REPS SETS BEST EFF BEST INT
5258 10 4 577.8 551.15
0.1 225 x 1 x 1 EFF 86% INT 90%
2+ ~250.9 240 x 3 x 3 EFF 96% INT 96%


VOLUME REPS SETS BEST EFF BEST INT
1835.35 9 3 201.65 192.9
2+ ~96.7 PR 92.5 x 3 x 3 EFF PR% INT PR%
Posts on November 06th