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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Monday 07, Oct 2013
VOLUME REPS SETS BEST EFF BEST INT
610 4 2 200 200
0.2 190 x 1 x 1 EFF 95% INT 95%
0.1 ~146.35 140 x 3 x 1 EFF 73% INT 70%

Dumbbell Inclines - bench was taken
37.5x5
30x12

VOLUME REPS SETS BEST EFF BEST INT
220 1 3 220 220
1 220 x 1 x 1 EFF 100% INT 100%
230 x 0 x 1 EFF --- INT ---
230 x 0 x 1 EFF --- INT ---
↑ the plates fell of the second time straight off the floor

DELETE RENAME Records (PRs) # Russian Clean Deadlift
VOLUME REPS SETS BEST EFF BEST INT
2100 30 4 76.65 70
2+ ~87.05 PR 70 x 10 x 1 EFF PR% INT 100%
2+ ~87.05 PR 70 x 10 x 1 EFF PR% INT 100%
2+ ~76.65 70 x 5 x 1 EFF 100% INT 100%
2+ ~76.65 70 x 5 x 1 EFF 100% INT 100%

Bent Over DB Rows x 3x10, 1x9
Swiss ball neck extensions
Shoulder pre hab
Posts on October 07th