wait...
danharp
Age --- , BW 81.9
Join Date: 2015-09-08.
Insert Post:
Your are on Friday 01, Jan 2016
-- Bodyweight: 95
Shoulders/Traps

VOLUME REPS SETS BEST EFF BEST INT
2100 51 9 69 67.5
0.1 ~24.85 20 x 10 x 1 EFF 36% INT 30%
↑ warmup, plus reverse shrugs, then up to a max
0.2 ~37.3 30 x 10 x 1 EFF 54% INT 44%
0.1 ~43.8 40 x 5 x 1 EFF 63% INT 59%
0.1 ~52.25 50 x 3 x 1 EFF 76% INT 74%
1.4 ~65.7 60 x 5 x 3 EFF 95% INT 89%
0.1 ~52.25 50 x 3 x 1 EFF 76% INT 74%
0.1 ~43.8 40 x 5 x 1 EFF 63% INT 59%

dropsets

DELETE RENAME Records (PRs) # OHP Behind the Head
VOLUME REPS SETS BEST EFF BEST INT
1600 40 4 49.75 40
2+ ~49.75 40 x 10 x 4 EFF 100% INT 100%


VOLUME REPS SETS BEST EFF BEST INT
8800 70 7 174.05 140
0.7 ~149.2 120 x 10 x 1 EFF 86% INT 86%
1.4 ~161.6 130 x 10 x 1 EFF 93% INT 93%
2+ ~174.05 140 x 10 x 2 EFF 100% INT 100%
1.4 ~161.6 130 x 10 x 1 EFF 93% INT 93%
0.7 ~149.2 120 x 10 x 1 EFF 86% INT 86%
0.3 ~124.3 100 x 10 x 1 EFF 71% INT 71%


VOLUME REPS SETS BEST EFF BEST INT
450 40 4 15.55 12.5
1 ~12.45 10 x 10 x 2 EFF 80% INT 80%
2+ ~15.55 12.5 x 10 x 2 EFF 100% INT 100%


DELETE RENAME Records (PRs) # Seated DB Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
925 40 4 27.95 22.5
0.9 ~24.85 20 x 10 x 1 EFF 89% INT 89%
2+ ~27.95 22.5 x 10 x 1 EFF 100% INT 100%
2+ ~31.1 PR 25 x 10 x 2 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
1600 40 4 49.75 40
2+ ~49.75 40 x 10 x 4 EFF 100% INT 100%
↑ random variations


VOLUME REPS SETS BEST EFF BEST INT
1020 36 3 26.15 25
2+ ~31.1 25 x 12 x 1 EFF PR% INT 100%
2+ ~37.3 30 x 12 x 2 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
4060 58 11 99.45 80
0.7 ~82.55 70 x 8 x 1 EFF 83% INT 88%
2+ ~76.65 70 x 5 x 10 EFF 77% INT 88%
↑ occlusion

Occlusion sets

DELETE RENAME Records (PRs) # Rear Delt Raises
VOLUME REPS SETS BEST EFF BEST INT
300 45 3 9.3 7.5
2+ ~9.3 7.5 x 15 x 2 EFF 100% INT 100%
↑ 5x10 dropset
0.5 ~6.2 5 x 15 x 1 EFF 67% INT 67%
↑ 2.5x10 dropset


VOLUME REPS SETS BEST EFF BEST INT
720 48 4 --- ---
~18.65 15 x 12 x 4 EFF --- INT ---


DELETE RENAME Records (PRs) # 6 Way DB Raises
VOLUME REPS SETS BEST EFF BEST INT
150 40 4 6.2 5
2+ ~6.2 5 x 10 x 2 EFF 100% INT 100%
0.4 ~3.1 2.5 x 10 x 2 EFF 50% INT 50%


Loaded stretch
Posts on January 01st