wait...
crawf22
Age 27 , BW 230
Join Date: 2013-11-08.
Following: 3.
Insert Post:
Your are on Tuesday 09, Oct 2018
-- Bodyweight: 230
VOLUME REPS SETS BEST EFF BEST INT
2430 6 3 475 475
0.4 ~414 405 x 2 x 3 EFF 87% INT 85%

VOLUME REPS SETS BEST EFF BEST INT
2475 11 3 289.75 286.6
0.2 ~246.45 225 x 5 x 1 EFF 85% INT 79%
0.1 ~235.25 225 x 3 x 1 EFF 81% INT 79%
0.1 ~235.25 225 x 3 x 1 EFF 81% INT 79%

pullups, back ext, shoulders

row 20 min @2:05 18r - 4800m
Posts on October 09th