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Shadenator
Age --- , BW 77
Join Date: 2015-04-25.
Following: 13.
Insert Post:
Your are on Monday 20, May 2019
-- Bodyweight: 77.1
VOLUME REPS SETS BEST EFF BEST INT
3006.9 39 5 112.35 109.9
1.1 ~90.95 BW x 8 x 4 EFF 81% INT 70%
0.2 ~88.65 BW x 7 x 1 EFF 79% INT 70%


Chest press: 2x12

VOLUME REPS SETS BEST EFF BEST INT
1856.2 22 2 132 120.5
0.4 ~102.05 BW + 5 x 12 x 1 EFF 77% INT 68%
0.4 ~108.3 BW + 10 x 10 x 1 EFF 82% INT 72%


Row: 4x10-12
Shoulder press: 3x10-12
Straight arm pushdown 2x12-15

Flyes + rear delt 3x10-15
Curl / tricep / sides 3x10-15
Posts on May 20th