wait...
danharp
Age --- , BW 80.6
Join Date: 2015-09-08.
Insert Post:
Your are on Sunday 21, Jan 2018
-- Bodyweight: 82.4
Legs B

Warm up

Extensions/makeshift GHRs or curls/lunges, whatever

Something ABS, maybe 50 reps total

VOLUME REPS SETS BEST EFF BEST INT
2000 50 5 94.1 90
0.1 ~24.85 20 x 10 x 1 EFF 26% INT 22%
0.1 ~37.3 30 x 10 x 1 EFF 40% INT 33%
0.2 ~49.75 40 x 10 x 1 EFF 53% INT 44%
0.2 ~62.15 50 x 10 x 1 EFF 66% INT 56%
0.3 ~74.6 60 x 10 x 1 EFF 79% INT 67%

dropsets

VOLUME REPS SETS BEST EFF BEST INT
24000 200 4 497.3 400
2+ ~149.2 120 x 50 x 4 EFF 30% INT 30%
↑ with unilaterals in there

dropsets
DELETE RENAME Records (PRs) # Calf Raises (Leg Press)
VOLUME REPS SETS BEST EFF BEST INT
12000 100 4 298.4 240
2 ~149.2 PR 120 x 25 x 4 EFF 50% INT 50%


DELETE RENAME Records (PRs) # Single Leg DB Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1380 46 4 37.3 30
2+ ~37.3 30 x 10 x 1 EFF 100% INT 100%
2+ ~37.3 PR 30 x 12 x 3 EFF 100% INT 100%


Leg Extensions

DELETE RENAME Records (PRs) # Calf Raises (Smith)
VOLUME REPS SETS BEST EFF BEST INT
1800 60 6 74.6 60
1.2 ~37.3 30 x 10 x 6 EFF 50% INT 50%

loaded stretching

DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
0 50 1 24.85 20
~0 0 x 50 x 1 EFF --- INT ---
↑ with some unilaterals, not sure about them


bicep curlllss/lateral raises

Reverse Hypers
foam roll
Posts on January 21st