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AMac
Age --- , BW 237
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Sunday 20, Oct 2019
-- Bodyweight: 233
World's greatest stretch
groiners
90/90
cossacks
bootstrap squats
T-spine mobility

x1 circuit:
single arm farmers carry 72 for 20m/side
20-30sec straight arm isometric band pullover
Lisa band shoulder warmup 10/side

VOLUME REPS SETS BEST EFF BEST INT
5667.25 20 5 429.9 429.9
0.6 ~151.45 135 x 6 x 3 EFF 78% INT 69%
150 x 1 x 1 EFF 35% INT 35%
160 x 1 x 1 EFF 37% INT 37%


VOLUME REPS SETS BEST EFF BEST INT
8531.9 18 3 705.5 705.5
0.5 ~241.2 215 x 6 x 3 EFF 75% INT 67%


VOLUME REPS SETS BEST EFF BEST INT
1890 14 2 202.6 185
0.5 ~155.25 135 x 7 x 2 EFF 77% INT 73%


Rear Delt Flies 25x3x10
Posts on October 20th