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Exercises  10 
cemFSUpowerlifting
Age 34 , BW 213.2
Join Date: 2014-01-20.
Insert Post:
Your are on Tuesday 18, Dec 2018
-- Bodyweight: 197.8
Pivot block - diet break - Week 1
GPP Day
☒ DELETE ₪ RENAME Records (PRs) # Seated Cable Row
VOLUME REPS SETS BEST EFF BEST INT
8800 55 11 292.15 235
0.4 ~198.9 160 x 12 x 1 EFF 68% INT 68%
0.2 ~184 160 x 7 x 1 EFF 63% INT 68%
0.2 ~175.25 160 x 5 x 1 EFF 60% INT 68%
0.2 ~175.25 160 x 5 x 1 EFF 60% INT 68%
0.2 ~175.25 160 x 5 x 1 EFF 60% INT 68%
0.2 ~175.25 160 x 5 x 1 EFF 60% INT 68%
0.1 ~171.15 160 x 4 x 1 EFF 59% INT 68%
0.1 ~167.25 160 x 3 x 1 EFF 57% INT 68%
0.1 ~167.25 160 x 3 x 1 EFF 57% INT 68%
0.1 ~167.25 160 x 3 x 1 EFF 57% INT 68%
0.1 ~167.25 160 x 3 x 1 EFF 57% INT 68%
↑ 6min AMRAP


☒ DELETE ₪ RENAME Records (PRs) # Leg Press Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
18000.05 40 4 696.05 575
1.8 ~559.45 450 x 10 x 4 EFF 80% INT 78%


☒ DELETE ₪ RENAME Records (PRs) # BFR Cable bar extension
VOLUME REPS SETS BEST EFF BEST INT
5400 90 4 --- ---
~74.6 PR 60 x 30 x 1 EFF --- INT ---
~74.6 60 x 20 x 1 EFF --- INT ---
~74.6 60 x 20 x 1 EFF --- INT ---
~74.6 60 x 20 x 1 EFF --- INT ---
↑ 30sec rest


☒ DELETE ₪ RENAME Records (PRs) # BFR Cable rope curls
VOLUME REPS SETS BEST EFF BEST INT
4500 75 4 --- ---
~74.6 PR 60 x 30 x 1 EFF --- INT ---
~74.6 60 x 15 x 1 EFF --- INT ---
~74.6 60 x 15 x 1 EFF --- INT ---
~74.6 60 x 15 x 1 EFF --- INT ---
↑ 30sec rest


Planks 45 sec on/30 sec off x 5 sets

Stationary bike 25mins
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Posts on December 18th