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cemFSUpowerlifting
Age 33 , BW 213
Join Date: 2014-01-20.
Insert Post:
Your are on Wednesday 30, Jan 2019
-- Bodyweight: 198.8
SI Joint Recovery - Upper Body Hypertrophy - Week 4
GPP Day
VOLUME REPS SETS BEST EFF BEST INT
5400 60 4 --- ---
~111.9 PR 90 x 15 x 4 EFF --- INT ---

supersetted with
DELETE RENAME Records (PRs) # Plate Neck Curl
VOLUME REPS SETS BEST EFF BEST INT
1200 120 4 --- ---
~12.45 PR 10 x 30 x 4 EFF --- INT ---

supersetted with
VOLUME REPS SETS BEST EFF BEST INT
1200 120 4 --- ---
~12.45 PR 10 x 30 x 4 EFF --- INT ---


DELETE RENAME Records (PRs) # Plate raise to overhead
VOLUME REPS SETS BEST EFF BEST INT
2500 100 2 --- ---
~31.1 PR 25 x 50 x 2 EFF --- INT ---


DELETE RENAME Records (PRs) # BFR Cable bar extension
VOLUME REPS SETS BEST EFF BEST INT
11200 140 5 --- ---
~99.45 80 x 30 x 1 EFF --- INT ---
~99.45 80 x 20 x 1 EFF --- INT ---
~99.45 80 x 20 x 1 EFF --- INT ---
~99.45 80 x 20 x 1 EFF --- INT ---
~99.45 PR 80 x 50 x 1 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
9000 120 5 --- ---
~93.25 75 x 30 x 1 EFF --- INT ---
~93.25 75 x 20 x 1 EFF --- INT ---
~93.25 75 x 20 x 1 EFF --- INT ---
~93.25 75 x 20 x 1 EFF --- INT ---
~93.25 75 x 30 x 1 EFF --- INT ---


Stationary Bike 20min
Posts on January 30th