wait...
danharp
Age --- , BW 82.6
Join Date: 2015-09-08.
Insert Post:
Your are on Thursday 17, Nov 2016
-- Bodyweight: 87
Shoulders/Arms

DELETE RENAME Records (PRs) # Seated DB Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1650 70 5 41.3 35
2+ ~31.1 PR 25 x 15 x 4 EFF 75% INT 71%
0.2 ~18.65 15 x 10 x 1 EFF 45% INT 43%


VOLUME REPS SETS BEST EFF BEST INT
1277.5 109 11 21.75 17.5
1.7 ~15.55 12.5 x 12 x 4 EFF 71% INT 71%
2+ ~21.75 17.5 x 10 x 1 EFF 100% INT 100%
0.7 ~18.65 15 x 10 x 1 EFF 86% INT 86%
0.3 ~15.55 12.5 x 10 x 1 EFF 71% INT 71%
0.2 ~12.45 10 x 10 x 1 EFF 57% INT 57%
0.2 ~9.3 7.5 x 10 x 1 EFF 43% INT 43%
0.1 ~6.2 5 x 10 x 1 EFF 29% INT 29%
2.5 x 1 x 1 EFF 11% INT 14%
↑ 30sec iso

DELETE RENAME Records (PRs) # OHP Smith Machine behind the head
VOLUME REPS SETS BEST EFF BEST INT
960 48 4 49.75 40
1 ~24.85 20 x 12 x 4 EFF 50% INT 50%

dropsets

DELETE RENAME Records (PRs) # Smith Machine Shrugs
VOLUME REPS SETS BEST EFF BEST INT
6840 108 10 49.75 40
2+ ~99.45 80 x 12 x 1 EFF PR% INT PR%
2+ ~111.9 90 x 12 x 1 EFF PR% INT PR%
2+ ~124.3 100 x 12 x 2 EFF PR% INT PR%
2+ ~49.75 40 x 10 x 6 EFF 100% INT 100%
↑ full 10-20sec, no real rest

weighted stretching work

VOLUME REPS SETS BEST EFF BEST INT
1320 48 4 26.15 25
2+ ~31.1 25 x 12 x 2 EFF PR% INT 100%
2+ ~37.3 30 x 12 x 2 EFF PR% INT PR%
↑ \

DELETE RENAME Records (PRs) # Rear Delt Raises
VOLUME REPS SETS BEST EFF BEST INT
725 120 6 15.55 12.5
2 ~9.3 7.5 x 20 x 4 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%


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 ---

DELETE RENAME Records (PRs) # Upright Cable Row
VOLUME REPS SETS BEST EFF BEST INT
1200 60 4 --- ---
~24.85 20 x 15 x 4 EFF --- INT ---


Bi/Tri pump
V-Bar Pushdowns + Rope Hammer Curls 4x15

DELETE RENAME Records (PRs) # 6 Way DB Raises
VOLUME REPS SETS BEST EFF BEST INT
90 36 3 6.2 5
2+ ~6.2 5 x 12 x 1 EFF 100% INT 100%
0.2 ~3.1 2.5 x 12 x 1 EFF 50% INT 50%
~0 0 x 12 x 1 EFF --- INT ---

no rest
Posts on November 17th