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danharp
Age --- , BW 86.5
Join Date: 2015-09-08.
Insert Post:
Your are on Wednesday 05, Jul 2017
-- Bodyweight: 83.5
Pull A

DELETE RENAME Records (PRs) # Pronated BB Rows
VOLUME REPS SETS BEST EFF BEST INT
2240 28 5 98.55 90
1.8 ~87.6 80 x 5 x 4 EFF 89% INT 89%
0.7 ~94.35 80 x 8 x 1 EFF 96% INT 89%

dropsets

Lat Pull Downs 4x10, dropsets

Seated Cable Row4 x15, single arm dropsets 3x15

Face Pulls 4x12
Cable/Flat Bar pulldown dropsets x10 to single arm

VOLUME REPS SETS BEST EFF BEST INT
2640 48 4 174.05 140
0.8 ~68.4 55 x 12 x 4 EFF 39% INT 39%
↑ front/back

VOLUME REPS SETS BEST EFF BEST INT
2000 80 4 62.15 50
1.6 ~31.1 25 x 20 x 4 EFF 50% INT 50%
↑ variations


DELETE RENAME Records (PRs) # DB Preacher Curls
VOLUME REPS SETS BEST EFF BEST INT
450 50 5 18.65 15
1.2 ~12.45 10 x 10 x 4 EFF 67% INT 67%
0.1 ~6.2 5 x 10 x 1 EFF 33% INT 33%
↑ dropset

single arm

VOLUME REPS SETS BEST EFF BEST INT
1530 90 8 31.1 25
1 ~24.85 20 x 10 x 2 EFF 80% INT 80%
0.8 ~18.65 15 x 15 x 2 EFF 60% INT 60%
0.8 ~23.6 20 x 8 x 2 EFF 76% INT 80%
0.6 ~18.65 15 x 12 x 2 EFF 60% INT 60%

two full sets 10/15/8/12

VOLUME REPS SETS BEST EFF BEST INT
15 5 1 0 0
~3.3 PR 3 x 5 x 1 EFF --- INT ---
Posts on July 05th