wait...
danharp
Age --- , BW 82.6
Join Date: 2015-09-08.
Insert Post:
Your are on Monday 04, Jul 2016
-- Bodyweight: 84.7
Push A

VOLUME REPS SETS BEST EFF BEST INT
442.5 5 4 117.55 115
0.1 ~81.8 80 x 2 x 1 EFF 70% INT 70%
90 x 1 x 1 EFF 77% INT 78%
0.1 95 x 1 x 1 EFF 81% INT 83%
↑ assisted
0.1 97.5 x 1 x 1 EFF 83% INT 85%
↑ assisted


paused dropsets

DELETE RENAME Records (PRs) # Incline DB Press
VOLUME REPS SETS BEST EFF BEST INT
2562.5 133 9 43.5 35
0.3 ~15.55 12.5 x 20 x 1 EFF 36% INT 36%
0.3 ~18.65 15 x 18 x 1 EFF 43% INT 43%
0.3 ~21.75 17.5 x 15 x 1 EFF 50% INT 50%
0.3 ~24.85 20 x 12 x 1 EFF 57% INT 57%
0.3 ~27.95 22.5 x 10 x 1 EFF 64% INT 64%
0.3 ~31.1 25 x 10 x 1 EFF 71% INT 71%
1.3 ~37.3 PR 30 x 18 x 1 EFF 86% INT 86%
0.3 ~24.85 20 x 15 x 1 EFF 57% INT 57%
0.3 ~18.65 15 x 15 x 1 EFF 43% INT 43%


DELETE RENAME Records (PRs) # Chest Press Machine
VOLUME REPS SETS BEST EFF BEST INT
3600 60 4 99.45 80
2+ ~74.6 60 x 15 x 4 EFF 75% INT 75%

superset with band shoulder dislocations
dropsets

VOLUME REPS SETS BEST EFF BEST INT
850 80 4 18.65 15
1.8 ~12.45 10 x 20 x 3 EFF 67% INT 67%
1.2 ~15.55 PR 12.5 x 20 x 1 EFF 83% INT 83%

dropsets

DELETE RENAME Records (PRs) # Push Ups (Neutral Wrist)
VOLUME REPS SETS BEST EFF BEST INT
0 60 3 --- ---
~0 0 x 20 x 3 EFF --- INT ---


PM

VOLUME REPS SETS BEST EFF BEST INT
1425 40 4 69 67.5
0.2 ~37.3 30 x 10 x 1 EFF 54% INT 44%
0.2 ~43.5 35 x 10 x 1 EFF 63% INT 52%
0.2 ~46.6 37.5 x 10 x 1 EFF 68% INT 56%
0.2 ~49.75 40 x 10 x 1 EFF 72% INT 59%

alternating front/back
dropsets

VOLUME REPS SETS BEST EFF BEST INT
450 40 4 15.55 12.5
0.3 ~9.3 7.5 x 10 x 1 EFF 60% INT 60%
0.5 ~12.45 10 x 10 x 1 EFF 80% INT 80%
2+ ~15.55 12.5 x 10 x 1 EFF 100% INT 100%
2+ ~18.65 PR 15 x 10 x 1 EFF PR% INT PR%

dropsets

DELETE RENAME Records (PRs) # Seated DB Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1535 95 7 31.1 25
0.3 ~12.45 PR 10 x 20 x 1 EFF 40% INT 40%
0.4 ~15.55 PR 12.5 x 18 x 1 EFF 50% INT 50%
0.4 ~18.65 15 x 15 x 1 EFF 60% INT 60%
0.4 ~21.75 17.5 x 12 x 1 EFF 70% INT 70%
0.5 ~24.85 20 x 10 x 1 EFF 80% INT 80%
1 ~27.95 22.5 x 10 x 1 EFF 90% INT 90%
2+ ~31.1 25 x 10 x 1 EFF 100% INT 100%

dropsets

DELETE RENAME Records (PRs) # Shoulder Press Machine
VOLUME REPS SETS BEST EFF BEST INT
2700 45 3 80.8 65
2+ ~74.6 60 x 15 x 3 EFF 92% INT 92%

dropsets

DELETE RENAME Records (PRs) # BB Front Raises
VOLUME REPS SETS BEST EFF BEST INT
550 40 4 --- ---
~12.45 10 x 10 x 1 EFF --- INT ---
~15.55 12.5 x 10 x 1 EFF --- INT ---
~18.65 15 x 10 x 1 EFF --- INT ---
~21.75 PR 17.5 x 10 x 1 EFF --- INT ---

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Posts on July 04th