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Exercises  10 
cemFSUpowerlifting
Age 33 , BW 214.6
Join Date: 2014-01-20.
Insert Post:
Your are on Saturday 21, Sep 2019
-- Bodyweight: 219.8
SI Joint Recovery - Hypertrophy - Metabolite - Week 2
Sick - decided to half volume

☒ DELETE ₪ RENAME Records (PRs) # DB Walking lunges
VOLUME REPS SETS BEST EFF BEST INT
1800 30 2 84.75 70
1.2 ~74.6 60 x 17 x 1 EFF 88% INT 86%
0.9 ~74.6 60 x 13 x 1 EFF 88% INT 86%


☒ DELETE ₪ RENAME Records (PRs) # SLDL
VOLUME REPS SETS BEST EFF BEST INT
10150 35 2 477.7 405
0.7 ~360.55 PR 290 x 20 x 1 EFF 75% INT 72%
0.5 ~360.55 290 x 15 x 1 EFF 75% INT 72%


☒ DELETE ₪ RENAME Records (PRs) # Smith Machine Squats (feet forward)
VOLUME REPS SETS BEST EFF BEST INT
5640 24 2 279.75 225
2+ ~292.15 PR 235 x 14 x 1 EFF PR% INT PR%
2+ ~292.15 235 x 10 x 1 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # Hammer Curls
VOLUME REPS SETS BEST EFF BEST INT
1085 31 2 62.15 50
0.6 ~43.5 35 x 17 x 1 EFF 70% INT 70%
0.5 ~43.5 35 x 14 x 1 EFF 70% INT 70%

supersetted with
☒ DELETE ₪ RENAME Records (PRs) # Cable Rope Curls
VOLUME REPS SETS BEST EFF BEST INT
1860 31 2 43.5 35
2+ ~74.6 60 x 17 x 1 EFF PR% INT PR%
2+ ~74.6 60 x 14 x 1 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # Overhead Cable Rope Ext
VOLUME REPS SETS BEST EFF BEST INT
2205 21 2 175.55 145
0.4 ~130.55 105 x 12 x 1 EFF 74% INT 72%
0.3 ~127.1 105 x 9 x 1 EFF 72% INT 72%
↑ harder cable


☒ DELETE ₪ RENAME Records (PRs) # Standing Calf Raise
VOLUME REPS SETS BEST EFF BEST INT
5640 47 3 302.65 250
0.4 ~149.2 120 x 19 x 1 EFF 49% INT 48%
0.3 ~149.2 120 x 14 x 1 EFF 49% INT 48%
0.3 ~149.2 120 x 14 x 1 EFF 49% INT 48%
↑ harder machine
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Posts on September 21st