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PM LIFT #431

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Zwift - Climb Portal: Mt. Hamilton at 125% Elevation in Watopia

2 sets 
Leg extension -  247.5x12 - 26 seconds 
abductor - 207.5x 26 sec 12 rep min 
Adductor -207.5x 26 seconds 12 rep min 
(increase ROM X1)
Tricep press- 272.5x-24 (1 set)+ 75 ropes x 12 (2 set) 
Shoulder press 130x23 (1 set) x & dumbbell 8incl (60 x12) 
SRDL 80 x12 alternate- 
Seated row 247 x 12-  
Chest press 180 lbs 20 - 
85 on other machine  
Lat pulldown 205 x12 cables 2 sets of slow  + 1 set pull ups 27 good form —> failure partials — then hang  
V ups (23x) & Russian twists circuit (30 lb 23x) 
Shrugs - 75* 2 
2 standing Curls - 45x15 - 5 & 1 preacher 50x 9

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Alex Eberhard

PM LIFT #431

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Zwift - Tropic Rush in Makuri Islands

Zwift - Sugar Cookie in Watopia

PM LIFT #431

Zwift - Three Musketeers in France

Zwift - Climb Portal: Mt. Hamilton at 125% Elevation in Watopia

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