lift

Midday Workout

date: Jan 24, 2024
time: 2:10 PM–3:40 PM
duration: 1h 29m
sets: 21 sets
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Midday Workout Jan 24, 2024 · 2:10 PM–3:40 PM · 1h 29m · 21 sets · 66 volume points Smith Incline Bench Press 1. 85 lbs × 10 2. 130 lbs × 4 3. 145 lbs × 5 @ RPE 10 4. 135 lbs × 5 @ RPE 10 5. 130 lbs × 7 @ RPE 10 Incline Bench Press 1. 30 lbs × 13 @ RPE 9.5 — PR: reps 2. 40 lbs × 5 @ RPE 8.5 3. 30 lbs × 10 @ RPE 10 Cable Crossover (Upward) 1. 10 lbs × 10 — PR 2. 15 lbs × 20 @ RPE 8 — PR 3. 15 lbs × 18 @ RPE 9 4. 15 lbs × 16 @ RPE 9 Dumbbell Standing Overhead Press 1. 25 lbs × 9 @ RPE 9 — PR 2. 25 lbs × 8 @ RPE 9.5 Shrug 1. 75 lbs × 21 @ RPE 9 — PR: 1RM · volume · reps 2. 75 lbs × 27 @ RPE 10 — PR: 1RM · volume · reps Overhead Triceps Extension 1. 30 lbs × 13 @ RPE 9.5 — PR: 1RM · volume 2. 30 lbs × 9 @ RPE 9.5 3. 30 lbs × 6 Lateral Raise 1. 15 lbs × 12 @ RPE 9.5 2. 15 lbs × 9 @ RPE 9.5 https://ben.soy/fitness/lift/2024-01-24T14-10-31-05-00
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Smith Incline Bench Press

5 sets

19 volume points

01
85 lbs × 10
02
130 lbs × 4
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
145 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
135 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
130 lbs × 7

Incline Bench Press

3 sets

9 volume points

RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 13PR: reps
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
40 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 10

Cable Crossover (Upward)

4 sets

13 volume points

09
10 lbs × 10PR
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
15 lbs × 20PR
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
15 lbs × 18
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
15 lbs × 16

Dumbbell Standing Overhead Press

2 sets

6 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 9PR
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
25 lbs × 8

Shrug

2 sets

9 volume points

RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
75 lbs × 21PR: 1RM · volume · reps
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
75 lbs × 27PR: 1RM · volume · reps

Overhead Triceps Extension

3 sets

6 volume points

RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 13PR: 1RM · volume
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
30 lbs × 9
19
30 lbs × 6

Lateral Raise

2 sets

4 volume points

RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
15 lbs × 12
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
15 lbs × 9

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