wait...
danharp
Age --- , BW 86.5
Join Date: 2015-09-08.
Insert Post:
Your are on Sunday 21, Oct 2018
-- Bodyweight: 84.1
VOLUME REPS SETS BEST EFF BEST INT
1693.8 18 3 116 105.5
1.6 ~105.6 BW + 10 x 6 x 3 EFF 91% INT 89%

VOLUME REPS SETS BEST EFF BEST INT
2258.4 24 3 115.25 105
2+ ~111 PR BW + 10 x 8 x 3 EFF 96% INT 90%

then bw pullups as a dropset

VOLUME REPS SETS BEST EFF BEST INT
1800 40 4 62.15 50
2+ ~55.95 45 x 10 x 4 EFF 90% INT 90%


DELETE RENAME Records (PRs) # Smith Machine Incline Press
VOLUME REPS SETS BEST EFF BEST INT
2700 45 3 87.6 80
1.8 ~74.6 60 x 15 x 3 EFF 85% INT 75%
↑ REP 9



DELETE RENAME Records (PRs) # Smith Guillotine Press
VOLUME REPS SETS BEST EFF BEST INT
1350 45 3 82.55 70
0.2 ~24.85 20 x 15 x 1 EFF 30% INT 29%
0.3 ~37.3 30 x 15 x 1 EFF 45% INT 43%
0.3 ~49.75 40 x 15 x 1 EFF 60% INT 57%

high incline

Cable Row or Rear Delt sth, 3x15-20 + drop
Single arm lat pulldowns, 3x10 +drop

Some kind of chest fly
Bi/Tri pump work

Straight arm pulldowns for stretch
Pushups/Pullups/Chins whenever
Lateral raises whenever too
Posts on October 21st