wait...
danharp
Age --- , BW 86.5
Join Date: 2015-09-08.
Insert Post:
Your are on Wednesday 05, Sep 2018
-- Bodyweight: 82.3
Upright Row
Face Pulls
3-4x15+

VOLUME REPS SETS BEST EFF BEST INT
3950.4 48 3 110.3 105.5
0.9 ~102.3 PR BW x 20 x 1 EFF 93% INT 78%
0.7 ~102.3 BW x 16 x 1 EFF 93% INT 78%
0.5 ~102.3 BW x 12 x 1 EFF 93% INT 78%


VOLUME REPS SETS BEST EFF BEST INT
2650 40 4 74.6 60
2+ ~74.6 60 x 10 x 1 EFF 100% INT 100%
2+ ~80.8 65 x 10 x 1 EFF PR% INT PR%
2+ ~87.05 PR 70 x 10 x 2 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
12600 110 11 285.95 230
0.3 ~174.05 140 x 10 x 1 EFF 61% INT 61%
0.3 ~198.9 160 x 10 x 1 EFF 70% INT 70%
0.5 ~223.8 180 x 10 x 1 EFF 78% INT 78%
0.8 ~248.65 200 x 10 x 1 EFF 87% INT 87%
2+ ~273.5 220 x 10 x 1 EFF 96% INT 96%
0.8 ~74.6 60 x 10 x 6 EFF 26% INT 26%
↑ loaded stretch

Lighter and more reps is better

DELETE RENAME Records (PRs) # Seated DB Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
900 60 4 41.3 35
1.1 ~18.65 15 x 15 x 4 EFF 45% INT 43%


Cable Row
Lat Pull Downs

Lateral Raises whenever/whatever
VOLUME REPS SETS BEST EFF BEST INT
765 90 8 24.85 20
0.4 ~12.45 10 x 10 x 2 EFF 50% INT 50%
0.3 ~11.8 10 x 8 x 2 EFF 47% INT 50%
0.5 ~9.3 7.5 x 15 x 2 EFF 38% INT 38%
0.4 ~9.3 7.5 x 12 x 2 EFF 38% INT 38%


DELETE RENAME Records (PRs) # 6 Way DB Raises
VOLUME REPS SETS BEST EFF BEST INT
130 30 3 6.2 5
0.3 ~3.75 3 x 10 x 1 EFF 60% INT 60%
2+ ~6.2 5 x 10 x 2 EFF 100% INT 100%

dropsets
Posts on September 05th