wait...
danharp
Age --- , BW 83
Join Date: 2015-09-08.
Insert Post:
Your are on Friday 22, Sep 2017
-- Bodyweight: 79
Push B

warm up

VOLUME REPS SETS BEST EFF BEST INT
0 50 10 20.9 20
~0 0 x 5 x 10 EFF --- INT ---

One step up!
for explosiveness/speed

DELETE RENAME Records (PRs) # Smith Machine Incline Press
VOLUME REPS SETS BEST EFF BEST INT
2000 40 5 --- ---
~47.2 40 x 8 x 1 EFF --- INT ---
~53.1 45 x 8 x 1 EFF --- INT ---
~58.95 50 x 8 x 1 EFF --- INT ---
~64.85 55 x 8 x 1 EFF --- INT ---
~70.75 PR 60 x 8 x 1 EFF --- INT ---

dropsets

DELETE RENAME Records (PRs) # OHP Smith Machine behind the head
VOLUME REPS SETS BEST EFF BEST INT
1100 40 4 49.75 40
0.2 ~24.85 20 x 10 x 1 EFF 50% INT 50%
0.3 ~31.1 25 x 10 x 1 EFF 63% INT 63%
0.4 ~37.3 30 x 10 x 1 EFF 75% INT 75%
0.8 ~43.5 35 x 10 x 1 EFF 88% INT 88%

dropsets

VOLUME REPS SETS BEST EFF BEST INT
1000 160 16 24.85 20
0.5 ~3.1 2.5 x 10 x 4 EFF 13% INT 13%
0.5 ~6.2 5 x 10 x 4 EFF 25% INT 25%
0.6 ~9.3 7.5 x 10 x 4 EFF 38% INT 38%
0.8 ~12.45 10 x 10 x 4 EFF 50% INT 50%

Four up/down sets, ten secs rest only between sets

DELETE RENAME Records (PRs) # Incline DB Press
VOLUME REPS SETS BEST EFF BEST INT
750 50 4 43.5 35
0.5 ~18.65 15 x 10 x 3 EFF 43% INT 43%
0.4 ~18.65 15 x 20 x 1 EFF 43% INT 43%
↑ last 10 unilateral

great squeeze/stretch


Machine Flyes, heavy x10 then reps
Machine press, unilateral

Rope Pushdowns/OH Extension supersets
Bi/rear delt work

Cable Lateral raises 4x10 single arm
Cable flyes from lower

some smaller muscle pump maybe
Posts on September 22nd