wait...
danharp
Age --- , BW 83
Join Date: 2015-09-08.
Insert Post:
Your are on Sunday 22, Jul 2018
-- Bodyweight: 83
ARMSSSS

warm up:
Rope Pushdowns
Rope Hammer Curls
Or bands

Heavy/Pump/Stretch

DELETE RENAME Records (PRs) # Close Grip Bench Press
VOLUME REPS SETS BEST EFF BEST INT
2560 32 4 104.55 100
1.6 ~94.35 80 x 8 x 4 EFF 90% INT 80%

dropsets
VOLUME REPS SETS BEST EFF BEST INT
960 32 4 44.9 40
1.3 ~35.4 30 x 8 x 4 EFF 79% INT 75%

dropsets

Cable Pushdowns (dual handle) with fake occlusion

DELETE RENAME Records (PRs) # Seated DB Curls
VOLUME REPS SETS BEST EFF BEST INT
450 48 4 18.65 15
0.2 ~9.3 7.5 x 12 x 1 EFF 50% INT 50%
1.1 ~12.45 10 x 12 x 3 EFF 67% INT 67%
↑ with fake occlusion


VOLUME REPS SETS BEST EFF BEST INT
480 48 4 31.1 25
0.8 ~12.45 10 x 12 x 4 EFF 40% INT 40%

DELETE RENAME Records (PRs) # DB Preacher Curls
VOLUME REPS SETS BEST EFF BEST INT
450 50 5 18.65 15
0.2 ~9.3 7.5 x 10 x 1 EFF 50% INT 50%
0.9 ~12.45 10 x 10 x 3 EFF 67% INT 67%
0.2 ~9.3 7.5 x 10 x 1 EFF 50% INT 50%
↑ dropset

unilateral
Posts on July 22nd