wait...
danharp
Age --- , BW 83
Join Date: 2015-09-08.
Insert Post:
Your are on Wednesday 13, Jun 2018
-- Bodyweight: 80.9
PUSH


DELETE RENAME Records (PRs) # Smith Machine Incline Press
VOLUME REPS SETS BEST EFF BEST INT
1750 25 5 87.6 80
0.2 ~65.7 60 x 5 x 1 EFF 75% INT 75%
0.3 ~71.2 65 x 5 x 1 EFF 81% INT 81%
0.4 ~76.65 70 x 5 x 1 EFF 88% INT 88%
0.8 ~82.15 75 x 5 x 1 EFF 94% INT 94%
2+ ~87.6 80 x 5 x 1 EFF 100% INT 100%
↑ not easy

dropsets

DELETE RENAME Records (PRs) # Seated DB Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
800 32 4 41.3 35
1.1 ~29.5 25 x 8 x 4 EFF 71% INT 71%


DELETE RENAME Records (PRs) # Incline DB Press
VOLUME REPS SETS BEST EFF BEST INT
800 32 4 43.5 35
1.1 ~29.5 25 x 8 x 4 EFF 68% INT 71%
↑ last set more reps

some unilaterals of course
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%

upsets/downsets

VOLUME REPS SETS BEST EFF BEST INT
520 86 8 24.85 20
0.3 ~9.3 7.5 x 10 x 2 EFF 38% INT 38%
0.4 ~6.2 5 x 15 x 2 EFF 25% INT 25%
0.3 ~8.85 7.5 x 8 x 2 EFF 36% INT 38%
0.3 ~6.2 5 x 10 x 2 EFF 25% INT 25%

two full sets

Cable flyes

Rope pushdowns/Face pulls

Light back work in between sets
Bicep pump
some treadmill
Posts on June 13th