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cemFSUpowerlifting
Age 33 , BW 213
Join Date: 2014-01-20.
Insert Post:
Your are on Wednesday 09, Jan 2019
-- Bodyweight: 198.6
SI Joint Recovery - Upper Body Hypertrophy - Week 1
VOLUME REPS SETS BEST EFF BEST INT
3150 45 3 --- ---
~87.05 PR 70 x 15 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Plate raise to overhead
VOLUME REPS SETS BEST EFF BEST INT
1250 50 2 --- ---
~31.1 PR 25 x 25 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # Plate Neck Curl
VOLUME REPS SETS BEST EFF BEST INT
300 60 3 --- ---
~6.2 PR 5 x 20 x 3 EFF --- INT ---

supersetted with
VOLUME REPS SETS BEST EFF BEST INT
300 60 3 --- ---
~6.2 PR 5 x 20 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
5600 80 3 --- ---
~87.05 PR 70 x 30 x 1 EFF --- INT ---
~87.05 70 x 20 x 1 EFF --- INT ---
~87.05 PR 70 x 30 x 1 EFF --- INT ---
↑ 30sec rest


DELETE RENAME Records (PRs) # BFR Cable bar extension
VOLUME REPS SETS BEST EFF BEST INT
7000 100 3 --- ---
~87.05 70 x 30 x 1 EFF --- INT ---
~87.05 70 x 20 x 1 EFF --- INT ---
~87.05 PR 70 x 50 x 1 EFF --- INT ---


Plank 35sec on/30sec off x6 sets

Stationary Bike 25min
Posts on January 09th