wait...
danharp
Age --- , BW 82.2
Join Date: 2015-09-08.
Insert Post:
Your are on Friday 22, Dec 2017
-- Bodyweight: 81
Push B

warm up

DELETE RENAME Records (PRs) # Smith Machine Incline Press
VOLUME REPS SETS BEST EFF BEST INT
1500 25 5 74.6 60
0.2 ~43.8 40 x 5 x 1 EFF 59% INT 67%
0.3 ~54.75 50 x 5 x 1 EFF 73% INT 83%
2+ ~65.7 60 x 5 x 1 EFF 88% INT 100%
2+ ~76.65 70 x 5 x 1 EFF PR% INT PR%
2+ ~87.6 PR 80 x 5 x 1 EFF PR% INT PR%
↑ decent

+ a few heavy eccentric/dead stop presses
dropsets, good squeeze/pump

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%
↑ hard

dropsets

DELETE RENAME Records (PRs) # Incline DB Press
VOLUME REPS SETS BEST EFF BEST INT
1450 65 4 43.5 35
0.5 ~24.85 20 x 20 x 1 EFF 57% INT 57%
0.8 ~27.95 22.5 x 15 x 2 EFF 64% INT 64%
0.5 ~31.1 25 x 15 x 1 EFF 71% INT 71%

lost of unilaterals

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

Rope Pushdowns/OH Extension supersets
Bi/rear delt work

Cable Lateral raises 4x12 single arm
Cable flyes from lower 4x12

CUT OUT extra machine press/fly superset for time/less volume
Posts on December 22nd