wait...
danharp
Age --- , BW 81.8
Join Date: 2015-09-08.
Insert Post:
Your are on Tuesday 18, Jun 2019
-- Bodyweight: 82.7
LEGS
ham curl/leg ext

VOLUME REPS SETS BEST EFF BEST INT
1820 36 7 104.55 100
0.3 ~47.2 40 x 8 x 2 EFF 45% INT 40%
0.2 ~58.95 50 x 8 x 1 EFF 56% INT 50%
0.2 ~70.75 60 x 8 x 1 EFF 68% INT 60%
0.1 ~71.55 70 x 2 x 1 EFF 68% INT 70%
0.1 80 x 1 x 2 EFF 77% INT 80%

belted loose
back squat dropsets for quad pump

SS/ Core

DELETE RENAME Records (PRs) # Single Leg Deadlift
VOLUME REPS SETS BEST EFF BEST INT
1110 37 3 64.85 55
0.2 ~37.3 30 x 10 x 1 EFF 57% INT 55%
0.3 ~37.3 30 x 12 x 1 EFF 57% INT 55%
0.3 ~37.3 30 x 15 x 1 EFF 57% INT 55%

DELETE RENAME Records (PRs) # Hyperextensions
VOLUME REPS SETS BEST EFF BEST INT
3059.9 37 3 129.3 104
0.5 ~102.8 BW x 10 x 1 EFF 80% INT 80%
0.6 ~102.8 BW x 12 x 1 EFF 80% INT 80%
0.8 ~102.8 PR BW x 15 x 1 EFF 80% INT 80%


Maybe extensions at the end for pump, bi's too


(Giant Sets Accessory

Front Rack Holds (100kgx10-15sec)
Knees to Elbows (5-7.5kg)
Single Leg Lunge (25kg total)
Hyperextensions (20kg)

5 roundsx10, dropsets for last one)
Posts on June 18th