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AMac
Age --- , BW 237
Join Date: 2013-11-10.
Following: 9.
Insert Post:
Your are on Tuesday 24, Mar 2020
-- Bodyweight: 237
warmup:
groiners
world's greatest stretch
90/90
cossacks + bootstrap sq
T-spine mobility x2
KB armbar

2 sets:
Half Kneeling Press 20kgx8/side
12 Band Pull A-parts
12 Lateral Band Walks/side

VOLUME REPS SETS BEST EFF BEST INT
9135 30 5 429.9 429.9
0.1 ~357.8 350 x 2 x 1 EFF 83% INT 81%
0.2 ~339.25 295 x 7 x 1 EFF 79% INT 69%
0.2 ~345 300 x 7 x 1 EFF 80% INT 70%
0.5 ~350.75 305 x 7 x 2 EFF 82% INT 71%


Fortis Seal Row 2x10

Skullcrusher 85x3x12

3 sets:
Tricep Pushdowns 12
DB Hammer Curls 12

Plate Front Raises 4x15
Posts on March 24th