ian deaton

Hometown:
Unknown
Gym:
Gender:
Male
Age:
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Height:
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Weight:
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March 5, 2019

Performed at: Keshequa High School
Workout Name: Q3-W4 - Chest Day
Description: 4 Sets - Flat Bench

Warm Up Set
12 Reps of 30% of 1 rep max
Working Sets
3 Sets of 6 Reps of 70% of 1 rep max

Log your Total Weight of all sets combined

Determining Total Weight Example:
1 Rep Max 100lbs
Warm Up Set
12 Reps with 30lbs
12 reps x 30lbs = 360lbs
Working Sets
3 sets of 6 reps with 70lbs
18 reps x 70lbs = 1260lbs
Add all four sets together:
360lbs + 1260lbs - 1620lbs Total Weight
Results: 1440 lbs
Performed as RX
Warmup: Stretch/Review Exercises
Cooldown: Volleyball

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