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Exercises  1 
danharp
Age --- , BW 80.6
Join Date: 2015-09-08.
Insert Post:
Your are on Tuesday 10, Oct 2017
-- Bodyweight: 77.4
Push A

☒ DELETE ₪ RENAME Records (PRs) # Flat DB Press
VOLUME REPS SETS BEST EFF BEST INT
1585 85 6 43.5 40
0.3 ~18.65 15 x 20 x 1 EFF 43% INT 38%
0.3 ~21.75 17.5 x 18 x 1 EFF 50% INT 44%
0.3 ~24.85 20 x 15 x 1 EFF 57% INT 50%
0.3 ~27.95 22.5 x 12 x 1 EFF 64% INT 56%
0.4 ~24.85 20 x 10 x 2 EFF 57% INT 50%


☒ DELETE ₪ RENAME Records (PRs) # Smith Machine Incline Press
VOLUME REPS SETS BEST EFF BEST INT
2080 45 4 70.75 60
0.5 ~49.75 PR 40 x 15 x 1 EFF 70% INT 67%
0.5 ~55.95 PR 45 x 12 x 1 EFF 79% INT 75%
0.6 ~62.15 PR 50 x 10 x 1 EFF 88% INT 83%
1 ~64.85 55 x 8 x 1 EFF 92% INT 92%

dropsets, really good/closer grip

☒ DELETE ₪ RENAME Records (PRs) # DB Flyes
VOLUME REPS SETS BEST EFF BEST INT
900 60 4 26.55 22.5
1.8 ~18.65 15 x 15 x 4 EFF 70% INT 67%

☒ DELETE ₪ RENAME Records (PRs) # Lateral Raises
VOLUME REPS SETS BEST EFF BEST INT
1125 210 9 24.85 20
1 ~9.3 7.5 x 15 x 4 EFF 38% INT 38%
↑ dropsets x10
1.6 ~6.2 5 x 30 x 4 EFF 25% INT 25%
↑ plates, db, grips
0.3 ~3.1 2.5 x 30 x 1 EFF 13% INT 13%
↑ dropset

☒ DELETE ₪ RENAME Records (PRs) # OH DB Extensions
VOLUME REPS SETS BEST EFF BEST INT
480 48 4 49.75 40
0.6 ~12.45 10 x 12 x 4 EFF 25% INT 25%

single arm
dropsets

Machine Flyes, reps
Machine Chest Press, unilateral

Tricep Push downs
Bicep curls

Some bicep/rear delt/ab work
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