wait...
KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
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Your are on Monday 30, Sep 2013
VOLUME REPS SETS BEST EFF BEST INT
100 1 6 107.5 107.5
0.1 100 x 1 x 1 EFF 93% INT 93%
105 x 0 x 1 EFF --- INT ---
105 x 0 x 1 EFF --- INT ---
105 x 0 x 1 EFF --- INT ---
105 x 0 x 1 EFF --- INT ---
105 x 0 x 1 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
1170 7 2 200 200
0.6 ~198.65 PR 190 x 3 x 1 EFF 99% INT 95%
0.2 ~160.45 150 x 4 x 1 EFF 80% INT 75%

DELETE RENAME Records (PRs) # Snatch Grip Russian DL
VOLUME REPS SETS BEST EFF BEST INT
300 3 1 120.5 115
0.2 ~104.55 100 x 3 x 1 EFF 87% INT 87%

followed with some pocket hi pulls

Sit ups and upper backk pre hab shit before leaving hhome
Posts on September 30th