wait...
danharp
Age --- , BW 83.2
Join Date: 2015-09-08.
Insert Post:
Your are on Friday 10, Aug 2018
-- Bodyweight: 81.8
Pull (back/traps/rear delts/bis)

VOLUME REPS SETS BEST EFF BEST INT
1886 50 5 110.3 105.5
0.5 ~101.7 BW x 10 x 1 EFF 92% INT 78%
0.2 ~9.3 7.5 x 10 x 2 EFF 8% INT 7%
0.1 ~12.45 10 x 10 x 1 EFF 11% INT 9%
↑ (8 good ones)
0.5 ~101.7 BW x 10 x 1 EFF 92% INT 78%

decent


Push Ups or Machine Press

SS/ chest/delt stuff

Lat pull downs
6-8 reps/dropset(s)

Seated Cable Row x8
single arm dropsets

DELETE RENAME Records (PRs) # Smith Machine Shrugs
VOLUME REPS SETS BEST EFF BEST INT
10650 105 10 211.35 170
0.6 ~174.05 140 x 10 x 1 EFF 82% INT 82%
0.8 ~186.5 150 x 10 x 1 EFF 88% INT 88%
1.7 ~198.9 160 x 10 x 1 EFF 94% INT 94%
2+ ~211.35 170 x 15 x 1 EFF 100% INT 100%
0.9 ~74.6 60 x 10 x 6 EFF 35% INT 35%
↑ loaded stretching


DELETE RENAME Records (PRs) # Rear Delt Raises
VOLUME REPS SETS BEST EFF BEST INT
540 90 8 15.55 12.5
0.5 ~9.3 7.5 x 10 x 2 EFF 60% INT 60%
0.4 ~8.85 7.5 x 8 x 2 EFF 57% INT 60%
0.5 ~6.2 5 x 15 x 2 EFF 40% INT 40%
0.4 ~6.2 5 x 12 x 2 EFF 40% INT 40%

two full sets

Bicep/tricep pump
Posts on August 10th