wait...
danharp
Age --- , BW 86.5
Join Date: 2015-09-08.
Insert Post:
Your are on Wednesday 03, Oct 2018
-- Bodyweight: 83
Upright Row
Face Pulls
3-4x15+

VOLUME REPS SETS BEST EFF BEST INT
2790 30 3 --- ---
~109.4 BW + 5 x 10 x 1 EFF --- INT ---
~115.6 BW + 10 x 10 x 1 EFF --- INT ---
~121.85 PR BW + 15 x 10 x 1 EFF --- INT ---
↑ hard

pull up dropset

VOLUME REPS SETS BEST EFF BEST INT
2820 48 4 94.35 80
0.5 ~74.6 60 x 12 x 1 EFF 79% INT 75%
0.6 ~80.8 65 x 12 x 1 EFF 86% INT 81%
1 ~87.05 PR 70 x 12 x 1 EFF 92% INT 88%
0.2 ~49.75 40 x 12 x 1 EFF 53% INT 50%
↑ dropset


DELETE RENAME Records (PRs) # Seated DB Shoulder Press
VOLUME REPS SETS BEST EFF BEST INT
1125 60 4 41.3 35
0.3 ~18.65 15 x 15 x 1 EFF 45% INT 43%
1 ~24.85 20 x 15 x 3 EFF 60% INT 57%

really high incline is better than chair thing

DELETE RENAME Records (PRs) # Smith Machine Shrugs
VOLUME REPS SETS BEST EFF BEST INT
10600 110 9 211.35 170
1.1 ~174.05 140 x 10 x 2 EFF 82% INT 82%
1.7 ~174.05 PR 140 x 30 x 1 EFF 82% INT 82%
0.9 ~74.6 60 x 10 x 6 EFF 35% INT 35%
↑ loaded stretch

dropsets to 60kg

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
OR
Rear delt work
Posts on October 03rd