wait...
danharp
Age --- , BW 78.7
Join Date: 2015-09-08.
Insert Post:
Your are on Saturday 23, Sep 2017
-- Bodyweight: 78.7
Pull B

Warm up/ 100 band pull aparts

VOLUME REPS SETS BEST EFF BEST INT
390 26 5 16.45 15
2+ ~16.45 15 x 5 x 4 EFF 100% INT 100%
2+ ~16.85 PR 15 x 6 x 1 EFF PR% INT 100%
↑ these were hard

dropsets

VOLUME REPS SETS BEST EFF BEST INT
2280 54 4 62.15 50
0.5 ~43.5 35 x 15 x 1 EFF 70% INT 70%
2+ ~55.95 45 x 12 x 2 EFF 90% INT 90%
1.5 ~55.95 PR 45 x 15 x 1 EFF 90% INT 90%

SOLID. STRAPPED.

Cable Pull Downs
4x10
single arm dropsets 4x15

DELETE RENAME Records (PRs) # Rear Delt Raises
VOLUME REPS SETS BEST EFF BEST INT
800 110 7 15.55 12.5
2+ ~12.45 10 x 15 x 4 EFF 80% INT 80%
0.3 ~9.3 7.5 x 10 x 1 EFF 60% INT 60%
0.2 ~6.2 5 x 10 x 1 EFF 40% INT 40%
0.4 ~3.1 2.5 x 30 x 1 EFF 20% INT 20%

VOLUME REPS SETS BEST EFF BEST INT
2250 50 5 62.15 50
2+ ~55.95 45 x 10 x 5 EFF 90% INT 90%
↑ variations, and 12


VOLUME REPS SETS BEST EFF BEST INT
675 27 2 43.5 35
0.4 ~31.1 25 x 12 x 1 EFF 71% INT 71%
0.5 ~31.1 25 x 15 x 1 EFF 71% INT 71%

dropsets

DELETE RENAME Records (PRs) # Seated DB Curls
VOLUME REPS SETS BEST EFF BEST INT
600 60 4 15.55 12.5
0.4 ~9.3 7.5 x 15 x 1 EFF 60% INT 60%
1.5 ~12.45 10 x 15 x 2 EFF 80% INT 80%
2+ ~15.55 12.5 x 15 x 1 EFF 100% INT 100%

dropsets


VOLUME REPS SETS BEST EFF BEST INT
3900 60 6 149.2 120
1.3 ~80.8 65 x 10 x 6 EFF 54% INT 54%

loaded stretching

VOLUME REPS SETS BEST EFF BEST INT
3600 60 6 174.05 140
1.1 ~74.6 60 x 10 x 6 EFF 43% INT 43%

loaded stretching

Chins at the end (or forget about them)
Posts on September 23rd