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danharp
Age --- , BW 80.3
Join Date: 2015-09-08.
Insert Post:
Your are on Friday 09, Mar 2018
-- Bodyweight: 83
Back/Chest

pull/push up warm up
VOLUME REPS SETS BEST EFF BEST INT
0 40 3 22.45 20
~0 0 x 20 x 1 EFF --- INT ---
~0 0 x 10 x 2 EFF --- INT ---

VOLUME REPS SETS BEST EFF BEST INT
0 75 3 20.9 20
~0 0 x 30 x 2 EFF --- INT ---
~0 0 x 15 x 1 EFF --- INT ---
↑ ?


VOLUME REPS SETS BEST EFF BEST INT
1950 50 4 62.15 50
1 ~43.5 35 x 15 x 2 EFF 70% INT 70%
2 ~55.95 45 x 10 x 2 EFF 90% INT 90%


DELETE RENAME Records (PRs) # Incline DB Press
VOLUME REPS SETS BEST EFF BEST INT
1045 38 5 43.5 35
0.2 ~28.05 25 x 6 x 1 EFF 64% INT 71%
2+ ~39.25 35 x 6 x 2 EFF 90% INT 100%
2+ ~38.35 35 x 5 x 1 EFF 88% INT 100%
0.3 ~24.85 20 x 15 x 1 EFF 57% INT 57%
↑ dropset


VOLUME REPS SETS BEST EFF BEST INT
2040 48 4 74.6 60
0.2 ~37.3 30 x 12 x 1 EFF 50% INT 50%
0.4 ~49.75 40 x 12 x 1 EFF 67% INT 67%
1.4 ~62.15 50 x 12 x 2 EFF 83% INT 83%

Meadows dropset

DELETE RENAME Records (PRs) # Smith Machine Incline Press
VOLUME REPS SETS BEST EFF BEST INT
2020 36 6 87.6 80
0.2 ~49.75 40 x 10 x 1 EFF 57% INT 50%
0.2 ~58.95 50 x 8 x 1 EFF 67% INT 63%
0.3 ~70.75 60 x 8 x 1 EFF 81% INT 75%
0.5 ~78.55 PR 70 x 6 x 1 EFF 90% INT 88%
2+ ~81.8 80 x 2 x 2 EFF 93% INT 100%
↑ rest/pause

dropsets

Lat pull downs, not under 10 reps

VOLUME REPS SETS BEST EFF BEST INT
700 40 4 26.55 22.5
0.3 ~18.65 15 x 10 x 1 EFF 70% INT 67%
0.9 ~21.75 17.5 x 10 x 2 EFF 82% INT 78%
0.9 ~24.85 20 x 10 x 1 EFF 94% INT 89%


Machine Press/Flyes superset

Cable pull downs (vertical pull), unilateral dropsets

Bi/Tri pump
Posts on March 09th