wait...
danharp
Age --- , BW 86.5
Join Date: 2015-09-08.
Insert Post:
Your are on Wednesday 19, Sep 2018
-- Bodyweight: 82.3
Upright Row
Face Pulls
3-4x15+

VOLUME REPS SETS BEST EFF BEST INT
2962.8 36 3 --- ---
~102.3 PR BW x 12 x 3 EFF --- INT ---

one arm dropset

VOLUME REPS SETS BEST EFF BEST INT
3600 60 4 94.35 80
2+ ~74.6 PR 60 x 15 x 4 EFF 79% INT 75%


DELETE RENAME Records (PRs) # Seated DB Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
975 60 4 41.3 35
0.5 ~18.65 15 x 15 x 2 EFF 45% INT 43%
0.6 ~21.75 17.5 x 15 x 2 EFF 53% INT 50%

really high incline is better than chair thing

DELETE RENAME Records (PRs) # Smith Machine Shrugs
VOLUME REPS SETS BEST EFF BEST INT
12800 120 9 211.35 170
1.1 ~174.05 140 x 20 x 1 EFF 82% INT 82%
2+ ~198.9 160 x 20 x 2 EFF 94% INT 94%
0.9 ~74.6 60 x 10 x 6 EFF 35% INT 35%
↑ loaded stretch

Lighter and more reps is better

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 19th