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cemFSUpowerlifting
Age 32 , BW 199.2
Join Date: 2014-01-20.
Insert Post:
Your are on Wednesday 16, Jan 2019
-- Bodyweight: 198
SI Joint Recovery - Upper Body Hypertrophy - Week 2
GPP Day
VOLUME REPS SETS BEST EFF BEST INT
4500 60 4 --- ---
~93.25 PR 75 x 15 x 4 EFF --- INT ---

supersetted with
DELETE RENAME Records (PRs) # Plate Neck Curl
VOLUME REPS SETS BEST EFF BEST INT
375 75 3 --- ---
~6.2 PR 5 x 25 x 3 EFF --- INT ---

supersetted with
VOLUME REPS SETS BEST EFF BEST INT
375 75 3 --- ---
~6.2 PR 5 x 25 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # Plate raise to overhead
VOLUME REPS SETS BEST EFF BEST INT
1500 60 2 --- ---
~31.1 PR 25 x 30 x 2 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
6000 80 3 --- ---
~93.25 PR 75 x 30 x 1 EFF --- INT ---
~93.25 75 x 20 x 1 EFF --- INT ---
~93.25 PR 75 x 30 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # BFR Cable bar extension
VOLUME REPS SETS BEST EFF BEST INT
7600 95 3 --- ---
~99.45 80 x 30 x 1 EFF --- INT ---
~99.45 80 x 20 x 1 EFF --- INT ---
~99.45 PR 80 x 45 x 1 EFF --- INT ---


Planks 40sec on/30sec off x6 sets

Stationary Bike 30mins
Posts on January 16th