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cemFSUpowerlifting
Age 33 , BW 215.4
Join Date: 2014-01-20.
Insert Post:
Your are on Wednesday 17, Apr 2019
-- Bodyweight: 205.4
SI Joint Recovery - Hypertrophy metabolite - Week 4
GPP Day

Stationary Bike 30min

VOLUME REPS SETS BEST EFF BEST INT
7600 80 4 --- ---
~118.1 PR 95 x 20 x 4 EFF --- INT ---

supersetted with
DELETE RENAME Records (PRs) # Plate Neck Curl
VOLUME REPS SETS BEST EFF BEST INT
3000 100 4 --- ---
~37.3 PR 30 x 25 x 4 EFF --- INT ---

supersetted with
VOLUME REPS SETS BEST EFF BEST INT
3000 100 4 --- ---
~37.3 PR 30 x 25 x 4 EFF --- INT ---


DELETE RENAME Records (PRs) # Cable Rope Upright Row
VOLUME REPS SETS BEST EFF BEST INT
9600 80 4 --- ---
~149.2 PR 120 x 20 x 4 EFF --- INT ---


DELETE RENAME Records (PRs) # Cable bar extension
VOLUME REPS SETS BEST EFF BEST INT
6075 45 6 142.4 130
2+ ~167.85 PR 135 x 20 x 1 EFF PR% INT PR%
2+ ~147.85 135 x 5 x 1 EFF PR% INT PR%
2+ ~147.85 135 x 5 x 1 EFF PR% INT PR%
2+ ~147.85 135 x 5 x 1 EFF PR% INT PR%
2+ ~147.85 135 x 5 x 1 EFF PR% INT PR%
2+ ~147.85 135 x 5 x 1 EFF PR% INT PR%
↑ myo-reps


VOLUME REPS SETS BEST EFF BEST INT
5500 44 6 161.6 130
2+ ~155.4 PR 125 x 19 x 1 EFF 96% INT 96%
1.3 ~136.9 125 x 5 x 1 EFF 85% INT 96%
1.3 ~136.9 125 x 5 x 1 EFF 85% INT 96%
1.3 ~136.9 125 x 5 x 1 EFF 85% INT 96%
1.3 ~136.9 125 x 5 x 1 EFF 85% INT 96%
1.3 ~136.9 125 x 5 x 1 EFF 85% INT 96%
↑ myo-reps
Posts on April 17th