wait...
danharp
Age --- , BW 86.5
Join Date: 2015-09-08.
Insert Post:
Your are on Wednesday 12, Sep 2018
-- Bodyweight: 82.2
Upright Row
Face Pulls
3-4x15+

VOLUME REPS SETS BEST EFF BEST INT
4110 50 3 115.25 105.5
1.1 ~102.2 PR BW x 25 x 1 EFF 89% INT 78%
0.7 ~102.2 BW x 15 x 1 EFF 89% INT 78%
0.5 ~102.2 BW x 10 x 1 EFF 89% INT 78%

form so-so

VOLUME REPS SETS BEST EFF BEST INT
2240 32 4 87.05 70
0.6 ~70.75 60 x 8 x 1 EFF 81% INT 86%
2+ ~82.55 70 x 8 x 2 EFF 95% INT 100%
2+ ~94.35 PR 80 x 8 x 1 EFF PR% INT PR%


VOLUME REPS SETS BEST EFF BEST INT
13200 120 9 285.95 230
0.5 ~174.05 140 x 20 x 1 EFF 61% INT 61%
0.7 ~198.9 160 x 20 x 1 EFF 70% INT 70%
0.9 ~223.8 180 x 20 x 1 EFF 78% INT 78%
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%

really high incline is better than chair thing

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%


Six Way DB Raises - lower weight is better of course
Posts on September 12th