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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Tuesday 06, Aug 2013
VOLUME REPS SETS BEST EFF BEST INT
1820 11 3 193.7 187.5
0.3 ~175.25 160 x 5 x 1 EFF 90% INT 85%
0.4 ~181.85 PR 170 x 4 x 1 EFF 94% INT 91%
0.2 ~173.8 170 x 2 x 1 EFF 90% INT 91%

VOLUME REPS SETS BEST EFF BEST INT
780 7 6 130 130
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 ~112.45 110 x 2 x 1 EFF 86% INT 85%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 110 x 1 x 1 EFF 85% INT 85%
0.1 115 x 1 x 1 EFF 88% INT 88%
0.1 115 x 1 x 1 EFF 88% INT 88%

VOLUME REPS SETS BEST EFF BEST INT
142.5 142.5
0.1 115 x 1 x 1 EFF 81% INT 81%

DELETE RENAME Records (PRs) # Westside Box Clean
VOLUME REPS SETS BEST EFF BEST INT
600 8 4 71.55 70
2 ~71.55 70 x 2 x 1 EFF 100% INT 100%
2 ~71.55 70 x 2 x 1 EFF 100% INT 100%
2 ~81.8 PR 80 x 2 x 1 EFF PR% INT PR%
2 ~81.8 PR 80 x 2 x 1 EFF PR% INT PR%

upper back pre hab and a few sets of single leg work
Posts on August 06th