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cemFSUpowerlifting
Age 33 , BW 213
Join Date: 2014-01-20.
Insert Post:
Your are on Saturday 26, Jan 2019
-- Bodyweight: 197.8
SI Joint Recovery - Upper Body Hypertrophy - Week 3
GPP Day
DELETE RENAME Records (PRs) # Wide-grip 2ct Smith Shrug
VOLUME REPS SETS BEST EFF BEST INT
14099.95 60 4 --- ---
~292.15 PR 235 x 15 x 4 EFF --- INT ---

supersetted with
DELETE RENAME Records (PRs) # Plate Neck Curl
VOLUME REPS SETS BEST EFF BEST INT
800 80 4 --- ---
~12.45 PR 10 x 20 x 4 EFF --- INT ---

supersetted with
VOLUME REPS SETS BEST EFF BEST INT
800 80 4 --- ---
~12.45 PR 10 x 20 x 4 EFF --- INT ---


DELETE RENAME Records (PRs) # Plate raise to overhead
VOLUME REPS SETS BEST EFF BEST INT
2250 90 3 --- ---
~31.1 25 x 30 x 3 EFF --- INT ---


DELETE RENAME Records (PRs) # BFR Preacher Curl Machine
VOLUME REPS SETS BEST EFF BEST INT
4750 95 5 74.6 60
1.8 ~62.15 50 x 30 x 1 EFF 83% INT 83%
0.9 ~62.15 50 x 15 x 1 EFF 83% INT 83%
0.9 ~62.15 50 x 15 x 1 EFF 83% INT 83%
0.9 ~62.15 50 x 15 x 1 EFF 83% INT 83%
1.2 ~62.15 50 x 20 x 1 EFF 83% INT 83%


DELETE RENAME Records (PRs) # BFR Tri Ext Machine
VOLUME REPS SETS BEST EFF BEST INT
6300 105 5 --- ---
~74.6 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 ---
~74.6 60 x 30 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
9450 105 5 --- ---
~111.9 90 x 30 x 1 EFF --- INT ---
~111.9 90 x 15 x 1 EFF --- INT ---
~111.9 90 x 15 x 1 EFF --- INT ---
~111.9 90 x 15 x 1 EFF --- INT ---
~111.9 90 x 30 x 1 EFF --- INT ---


Stationary Bike 20min
Posts on January 26th