wait...
danharp
Age --- , BW 81.7
Join Date: 2015-09-08.
Insert Post:
Your are on Saturday 13, Jan 2018
-- Bodyweight: 82.7
Pull B

Warm up/ 100 band pull aparts

VOLUME REPS SETS BEST EFF BEST INT
460 23 7 21.9 20
2 ~20.45 20 x 2 x 1 EFF 93% INT 100%
2+ ~20.9 20 x 3 x 1 EFF 95% INT 100%
2+ ~21.4 20 x 4 x 1 EFF 98% INT 100%
2+ ~21.9 20 x 5 x 1 EFF 100% INT 100%
2+ ~21.4 20 x 4 x 1 EFF 98% INT 100%
2+ ~20.9 20 x 3 x 1 EFF 95% INT 100%
2 ~20.45 20 x 2 x 1 EFF 93% INT 100%

bodyweight dropset

VOLUME REPS SETS BEST EFF BEST INT
2280 54 4 62.15 50
0.5 ~43.5 35 x 15 x 1 EFF 70% INT 70%
2+ ~55.95 45 x 12 x 2 EFF 90% INT 90%
1.5 ~55.95 45 x 15 x 1 EFF 90% INT 90%

SOLID. STRAPPED.

Cable Pull Downs
4x10
single arm dropsets 3x15

DELETE RENAME Records (PRs) # Rear Delt Raises
VOLUME REPS SETS BEST EFF BEST INT
800 110 7 15.55 12.5
2+ ~12.45 10 x 15 x 4 EFF 80% INT 80%
0.3 ~9.3 7.5 x 10 x 1 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%

VOLUME REPS SETS BEST EFF BEST INT
3375 75 5 62.15 50
2+ ~55.95 45 x 15 x 5 EFF 90% INT 90%

dropset

Flat bar pull downs for stretch, dropsets of 10, 10sec rest
Replaced loaded stretching lat pull downs 23 Dec 2017

VOLUME REPS SETS BEST EFF BEST INT
3600 60 6 247.7 210
0.8 ~74.6 60 x 10 x 6 EFF 30% INT 29%

loaded stretching

DELETE RENAME Records (PRs) # DB Preacher Curls
VOLUME REPS SETS BEST EFF BEST INT
475 50 5 18.65 15
0.2 ~9.3 7.5 x 10 x 1 EFF 50% INT 50%
0.6 ~12.45 10 x 10 x 2 EFF 67% INT 67%
0.6 ~15.55 12.5 x 10 x 1 EFF 83% INT 83%
0.2 ~9.3 7.5 x 10 x 1 EFF 50% INT 50%
↑ dropset


DELETE RENAME Records (PRs) # Seated DB Curls
VOLUME REPS SETS BEST EFF BEST INT
480 48 4 15.55 12.5
2+ ~12.45 10 x 12 x 4 EFF 80% INT 80%

with stretching/flexing during rest
DB dropsets

whatever other stuff maybe
Posts on January 13th