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Exercises  1 
danharp
Age --- , BW 80.3
Join Date: 2015-09-08.
Insert Post:
Your are on Thursday 27, Oct 2016
-- Bodyweight: 87
Shoulders/Arms

☒ DELETE ₪ RENAME Records (PRs) # Seated DB Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1480 68 6 31.1 25
0.3 ~18.65 15 x 10 x 1 EFF 60% INT 60%
0.5 ~24.85 20 x 10 x 1 EFF 80% INT 80%
2+ ~31.1 25 x 10 x 1 EFF 100% INT 100%
2+ ~37.3 PR 30 x 10 x 1 EFF PR% INT PR%
2+ ~41.3 PR 35 x 8 x 1 EFF PR% INT PR%
0.5 ~18.65 15 x 20 x 1 EFF 60% INT 60%


☒ DELETE ₪ RENAME Records (PRs) # Lateral Raises
VOLUME REPS SETS BEST EFF BEST INT
1102.5 99 10 18.65 15
2+ ~15.55 12.5 x 12 x 4 EFF 83% INT 83%
2+ ~18.65 15 x 10 x 1 EFF 100% INT 100%
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%
↑ 30sec iso


☒ DELETE ₪ RENAME Records (PRs) # DB Shrugs
VOLUME REPS SETS BEST EFF BEST INT
5000 115 9 62.15 50
2+ ~62.15 50 x 10 x 4 EFF 100% INT 100%
2+ ~49.75 40 x 15 x 5 EFF 80% INT 80%
↑ variations

☒ DELETE ₪ RENAME Records (PRs) # DB Shrugs Hold
VOLUME REPS SETS BEST EFF BEST INT
1320 48 4 26.15 25
2+ ~31.1 25 x 12 x 2 EFF PR% INT 100%
2+ ~37.3 30 x 12 x 2 EFF PR% INT PR%


☒ DELETE ₪ RENAME Records (PRs) # Rear Delt Raises
VOLUME REPS SETS BEST EFF BEST INT
700 125 7 15.55 12.5
0.4 ~6.2 5 x 25 x 1 EFF 40% INT 40%
1.5 ~9.3 7.5 x 15 x 4 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%


☒ DELETE ₪ RENAME Records (PRs) # Rear Delt Cable Crossovers
VOLUME REPS SETS BEST EFF BEST INT
0 120 4 --- ---
~0 0 x 30 x 4 EFF --- INT ---

☒ DELETE ₪ RENAME Records (PRs) # Face Pulls
VOLUME REPS SETS BEST EFF BEST INT
0 75 5 31.1 25
~0 0 x 15 x 5 EFF --- INT ---

drop/no rest/high for rear delts

Bi/Tri pump
Rope Pushdowns 20/18/15/12/10/8-20
☒ DELETE ₪ RENAME Records (PRs) # EZ Bar Curls
VOLUME REPS SETS BEST EFF BEST INT
480 48 4 35.4 30
0.7 ~12.45 10 x 12 x 4 EFF 35% INT 33%

ten sec rest
☒ DELETE ₪ RENAME Records (PRs) # EZ Reverse Curls
VOLUME REPS SETS BEST EFF BEST INT
0 30 1 --- ---
~0 0 x 30 x 1 EFF --- INT ---


☒ DELETE ₪ RENAME Records (PRs) # 6 Way DB Raises
VOLUME REPS SETS BEST EFF BEST INT
90 36 3 6.2 5
2+ ~6.2 5 x 12 x 1 EFF 100% INT 100%
0.2 ~3.1 2.5 x 12 x 1 EFF 50% INT 50%
~0 0 x 12 x 1 EFF --- INT ---

no rest
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Posts on October 27th