littsts

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Leg Press:
40/1/10=400
72/1/10=720
82/4/10=3280

4400kg/9680
in 15 min=293/645

elliptical: 40 min, 148 (81%)
10 min warm up
2.00 on/2.00 off
upto 28 min

2.00 on periods, HR over 154/85%

28-40 min: over 154/85%

round the body w/12kg x40

VO2: 16/40/6=3840

1-arm swings: 20/40/6=4800

total: 8640/19008
475lbs/min

farmers walk: 400m, switching every 30 steps:

pullups in 40 min
3/4/9
3/4/10
3/4/11
3/4/5/6/6

75*108=8100kg

in 20 mins completed 5 rounds of:
Presses: 16/4/10=640
pushups: 108*.6/4/10=2592
rows: 48/4/10=1920

13252kg/29154
58 min=502 lbs/min

walk 1.5

situps
5/10/15/20
5/10/15
5/10
5

super low day

Pullups:
124/10/1=1240
108/10/3=3240

==========>394 lb/min

Presses
(16&20)36/6/5=1080

Rows
(16&20)36/6/10=2160

Pullups
108/1/10=1080

total: 8800kg/19360