wait...
danharp
Age --- , BW 83
Join Date: 2015-09-08.
Insert Post:
Your are on Wednesday 14, Sep 2016
-- Bodyweight: 85.2
AM
Chest

VOLUME REPS SETS BEST EFF BEST INT
1425 45 3 62.15 50
0.8 ~37.3 30 x 15 x 2 EFF 60% INT 60%
0.5 ~43.5 35 x 15 x 1 EFF 70% INT 70%

VOLUME REPS SETS BEST EFF BEST INT
900 45 3 31.1 25
2+ ~24.85 20 x 15 x 3 EFF 80% INT 80%


DELETE RENAME Records (PRs) # Incline BB Press
VOLUME REPS SETS BEST EFF BEST INT
2125 25 5 107.35 105
0.2 ~87.6 80 x 5 x 1 EFF 82% INT 76%
0.2 ~90.35 82.5 x 5 x 1 EFF 84% INT 79%
0.3 ~93.1 85 x 5 x 1 EFF 87% INT 81%
0.3 ~95.85 87.5 x 5 x 1 EFF 89% INT 83%
0.4 ~98.55 90 x 5 x 1 EFF 92% INT 86%
↑ +some xiaolong assisted reps

hard
paused dropsets

VOLUME REPS SETS BEST EFF BEST INT
1800 81 6 37.3 30
0.5 ~24.85 20 x 15 x 1 EFF 67% INT 67%
2+ ~31.1 25 x 12 x 3 EFF 83% INT 83%
0.9 ~31.1 25 x 15 x 1 EFF 83% INT 83%
0.3 ~18.65 15 x 15 x 1 EFF 50% INT 50%
↑ press+squeeze, unilateral, etc


VOLUME REPS SETS BEST EFF BEST INT
1012.5 60 4 26.55 22.5
0.5 ~18.65 15 x 15 x 1 EFF 70% INT 67%
2 ~21.75 17.5 x 15 x 3 EFF 82% INT 78%


DELETE RENAME Records (PRs) # Chest Press Machine
VOLUME REPS SETS BEST EFF BEST INT
2100 60 4 99.45 80
0.5 ~37.3 30 x 15 x 2 EFF 38% INT 38%
0.6 ~49.75 40 x 15 x 2 EFF 50% INT 50%

slow/hard contractions, some unilaterals
dropsets

VOLUME REPS SETS BEST EFF BEST INT
1100 100 5 18.65 15
0.6 ~12.45 10 x 20 x 1 EFF 67% INT 67%
2+ ~15.55 12.5 x 20 x 3 EFF 83% INT 83%
0.4 ~9.3 7.5 x 20 x 1 EFF 50% INT 50%
↑ dropset


PM - Shoulders/Traps

VOLUME REPS SETS BEST EFF BEST INT
3600 60 5 99.45 80
0.2 ~49.75 40 x 12 x 1 EFF 50% INT 50%
0.3 ~62.15 50 x 12 x 1 EFF 63% INT 63%
0.5 ~74.6 60 x 12 x 1 EFF 75% INT 75%
1 ~87.05 70 x 12 x 1 EFF 88% INT 88%
2+ ~99.45 PR 80 x 12 x 1 EFF 100% INT 100%

dropsets

DELETE RENAME Records (PRs) # Seated DB Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1200 80 4 31.1 25
2 ~18.65 PR 15 x 20 x 4 EFF 60% INT 60%

VOLUME REPS SETS BEST EFF BEST INT
1702.5 147 14 18.65 15
2+ ~15.55 PR 12.5 x 12 x 8 EFF 83% INT 83%
2+ ~18.65 15 x 10 x 1 EFF 100% INT 100%
0.6 ~15.55 12.5 x 10 x 1 EFF 83% INT 83%
0.3 ~12.45 10 x 10 x 1 EFF 67% INT 67%
0.2 ~9.3 7.5 x 10 x 1 EFF 50% INT 50%
0.1 ~6.2 5 x 10 x 1 EFF 33% INT 33%
2.5 x 1 x 1 EFF 13% INT 17%
↑ thirty sec iso hold

DELETE RENAME Records (PRs) # Smith Machine Shrugs
VOLUME REPS SETS BEST EFF BEST INT
5100 75 5 --- ---
~49.75 40 x 15 x 1 EFF --- INT ---
~74.6 60 x 15 x 1 EFF --- INT ---
~87.05 70 x 15 x 1 EFF --- INT ---
~99.45 80 x 15 x 1 EFF --- INT ---
~111.9 PR 90 x 15 x 1 EFF --- INT ---

dropsets

VOLUME REPS SETS BEST EFF BEST INT
2400 60 5 49.75 40
2+ ~49.75 40 x 12 x 5 EFF 100% INT 100%
↑ variations

DELETE RENAME Records (PRs) # Rear Delt Raises
VOLUME REPS SETS BEST EFF BEST INT
675 150 5 12.45 10
2+ ~6.2 5 x 30 x 4 EFF 50% INT 50%
0.4 ~3.1 2.5 x 30 x 1 EFF 25% INT 25%


VOLUME REPS SETS BEST EFF BEST INT
1260 48 4 26.15 25
2+ ~31.1 25 x 12 x 3 EFF PR% INT 100%
2+ ~37.3 30 x 12 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Rear Delt Cable Crossovers
VOLUME REPS SETS BEST EFF BEST INT
375 120 4 --- ---
~6.2 5 x 30 x 1 EFF --- INT ---
~3.1 2.5 x 30 x 3 EFF --- INT ---
↑ (first set dropped from 5kg)


DELETE RENAME Records (PRs) # Plate Shoulder Finisher
VOLUME REPS SETS BEST EFF BEST INT
1200 60 3 --- ---
~24.85 20 x 20 x 3 EFF --- INT ---
↑ (x10 for front raises)
Posts on September 14th