wait...
danharp
Age --- , BW 83.4
Join Date: 2015-09-08.
Insert Post:
Your are on Wednesday 24, Aug 2016
-- Bodyweight: 85.4
AM
Chest

VOLUME REPS SETS BEST EFF BEST INT
1425 45 3 62.15 50
0.8 ~37.3 30 x 15 x 2 EFF 60% INT 60%
0.5 ~43.5 35 x 15 x 1 EFF 70% INT 70%

VOLUME REPS SETS BEST EFF BEST INT
900 45 3 31.1 25
2+ ~24.85 20 x 15 x 3 EFF 80% INT 80%


DELETE RENAME Records (PRs) # Incline BB Press
VOLUME REPS SETS BEST EFF BEST INT
2000 25 5 107.35 105
1 ~87.6 80 x 5 x 5 EFF 82% INT 76%

paused dropsets

VOLUME REPS SETS BEST EFF BEST INT
1800 78 6 37.3 30
2+ ~31.1 25 x 12 x 4 EFF 83% INT 83%
0.9 ~31.1 25 x 15 x 1 EFF 83% INT 83%
↑ with some single arm
0.3 ~18.65 15 x 15 x 1 EFF 50% INT 50%
↑ press+squeeze


VOLUME REPS SETS BEST EFF BEST INT
840 60 5 26.55 22.5
0.5 ~15.55 12.5 x 12 x 2 EFF 59% INT 56%
1.1 ~18.65 15 x 12 x 3 EFF 70% INT 67%


DELETE RENAME Records (PRs) # Smith Guillotine Press
VOLUME REPS SETS BEST EFF BEST INT
1800 60 3 --- ---
~37.3 PR 30 x 20 x 3 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
1050 100 5 18.65 15
1.2 ~12.45 10 x 20 x 2 EFF 67% INT 67%
2+ ~15.55 12.5 x 20 x 2 EFF 83% INT 83%
0.4 ~9.3 7.5 x 20 x 1 EFF 50% INT 50%
↑ dropset


PM - Shoulders/Traps
speed

DELETE RENAME Records (PRs) # Seated DB Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1320 60 5 31.1 25
0.6 ~24.85 20 x 12 x 1 EFF 80% INT 80%
2+ ~27.95 PR 22.5 x 12 x 4 EFF 90% INT 90%

dropset

DELETE RENAME Records (PRs) # OHP Behind the Head
VOLUME REPS SETS BEST EFF BEST INT
960 48 4 49.75 40
1 ~24.85 20 x 12 x 4 EFF 50% INT 50%

VOLUME REPS SETS BEST EFF BEST INT
1312.5 137 13 18.65 15
2+ ~12.45 10 x 12 x 8 EFF 67% INT 67%
0.6 ~15.55 12.5 x 10 x 1 EFF 83% INT 83%
0.3 ~12.45 10 x 10 x 1 EFF 67% INT 67%
0.2 ~9.3 7.5 x 10 x 1 EFF 50% INT 50%
0.1 ~6.2 5 x 10 x 1 EFF 33% INT 33%
2.5 x 1 x 1 EFF 13% INT 17%
↑ thirty sec iso hold

VOLUME REPS SETS BEST EFF BEST INT
4800 48 4 174.05 140
1.7 ~124.3 100 x 12 x 4 EFF 71% INT 71%

dropsets

VOLUME REPS SETS BEST EFF BEST INT
1920 48 4 49.75 40
2+ ~49.75 40 x 12 x 4 EFF 100% INT 100%
↑ variations

DELETE RENAME Records (PRs) # Rear Delt Raises
VOLUME REPS SETS BEST EFF BEST INT
675 150 5 12.45 10
2+ ~6.2 PR 5 x 30 x 4 EFF 50% INT 50%
0.4 ~3.1 2.5 x 30 x 1 EFF 25% INT 25%


VOLUME REPS SETS BEST EFF BEST INT
1200 48 4 26.15 25
2+ ~31.1 25 x 12 x 4 EFF PR% INT 100%

DELETE RENAME Records (PRs) # BB Front Raises
VOLUME REPS SETS BEST EFF BEST INT
480 48 4 21.75 17.5
1.1 ~12.45 10 x 12 x 4 EFF 57% INT 57%


DELETE RENAME Records (PRs) # Rear Delt Cable Crossovers
VOLUME REPS SETS BEST EFF BEST INT
525 120 4 --- ---
~6.2 PR 5 x 30 x 3 EFF --- INT ---
~3.1 2.5 x 30 x 1 EFF --- INT ---


DELETE RENAME Records (PRs) # Plate Shoulder Finisher
VOLUME REPS SETS BEST EFF BEST INT
1500 75 5 --- ---
~24.85 20 x 15 x 5 EFF --- INT ---
↑ (15x10 for front raises)
Posts on August 24th