wait...
danharp
Age --- , BW 86.5
Join Date: 2015-09-08.
Insert Post:
Your are on Wednesday 12, Jul 2017
-- Bodyweight: 81.7
Pull A

DELETE RENAME Records (PRs) # Pronated BB Rows
VOLUME REPS SETS BEST EFF BEST INT
2560 32 5 98.55 90
0.9 ~87.6 80 x 5 x 2 EFF 89% INT 89%
1.1 ~89.75 80 x 6 x 2 EFF 91% INT 89%
0.9 ~99.45 PR 80 x 10 x 1 EFF PR% 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
4500 60 4 --- ---
~62.15 50 x 15 x 1 EFF --- INT ---
~87.05 70 x 15 x 1 EFF --- INT ---
~111.9 PR 90 x 15 x 2 EFF --- INT ---

dropsets


DELETE RENAME Records (PRs) # DB Preacher Curls
VOLUME REPS SETS BEST EFF BEST INT
475 50 5 18.65 15
1.2 ~12.45 10 x 10 x 4 EFF 67% INT 67%
0.2 ~9.3 7.5 x 10 x 1 EFF 50% INT 50%
↑ 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
170 17 3 3.3 3
2+ ~11.2 PR 10 x 6 x 2 EFF PR% INT PR%
2+ ~10.95 10 x 5 x 1 EFF PR% INT PR%

bodyweight dropset
Posts on July 12th