2019-01-17 |
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Exercise | Weight | Reps | 1RM | 3R | 6R | 8R | 12R | 15R |
Hanging Leg Raise | 1.0 | 10 | 1 | 1 | 1 | 1 | 1 | 1 |
| 1.0 | 10 | 1 | 1 | 1 | 1 | 1 | 1 |
| 1.0 | 10 | 1 | 1 | 1 | 1 | 1 | 1 |
Weighted Crunches | 25.0 | 15 | 41 | 37 | 34 | 32 | 29 | 27 |
| 25.0 | 15 | 41 | 37 | 34 | 32 | 29 | 27 |
| 25.0 | 15 | 41 | 37 | 34 | 32 | 29 | 27 |
Weight Plate Oblique Twists | 15.0 | 20 | 32 | 29 | 26 | 25 | 22 | 21 |
| 15.0 | 20 | 32 | 29 | 27 | 25 | 22 | 21 |
| 15.0 | 20 | 32 | 29 | 27 | 25 | 22 | 21 |
Step through plank | 1.0 | 10 | 1 | 1 | 1 | 1 | 1 | 1 |
| 1.0 | 10 | 1 | 1 | 1 | 1 | 1 | 1 |
| 1.0 | 10 | 1 | 1 | 1 | 1 | 1 | 1 |
Seated Calf Raise | 120.0 | 25 | 361 | 327 | 300 | 283 | 253 | 239 |
| 120.0 | 25 | 361 | 327 | 300 | 284 | 254 | 239 |
| 120.0 | 20 | 254 | 230 | 211 | 200 | 179 | 168 |
Standing Calf Raises | 90.0 | 25 | 270 | 245 | 225 | 213 | 190 | 179 |
| 90.0 | 20 | 191 | 173 | 159 | 150 | 134 | 126 |
| 90.0 | 18 | 171 | 155 | 142 | 134 | 120 | 113 |
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