Ben Berman

lift

Morning Workout

date
time
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1h 21m
sets
29 sets
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Workout card for Morning Workout. 29 sets across 9 exercises in 1h 21m: Squat, Hip Abduction, Standing Calf Raise, Chest Dip, Triceps Press, Arnold Press, Decline Crunch, Lateral Raise, and Torso Rotation. Primary muscles: anterior delts, lateral delts, lower chest, triceps, abs, obliques, quads, glute max, glute med, and gastrocnemius. Secondary muscles: posterior delts, upper traps, lower traps, lats, spinal erectors, upper chest, mid chest, serratus anterior, hip flexors, hamstrings, adductors, and soleus.

Squat

  1. 45 lb · 10 reps · Barbell
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 12 reps · Barbell · 2 RIRPR: volume · reps
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    155 lb · 8 reps · Barbell · 1 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    165 lb · 7 reps · Barbell · 0.5 RIR
  5. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 11 reps · Barbell · 1.5 RIR

Hip Abduction

  1. 60 lb · 10 reps · Outer Thigh Machine
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    110 lb · 19 reps · Outer Thigh Machine · 2 RIRPR
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    110 lb · 16 reps · Outer Thigh Machine · 1.5 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    110 lb · 22 reps · Outer Thigh Machine · 0.5 RIRPR

Standing Calf Raise

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    240 lb · 18 reps · Historical Lever Standing Calf Raise · 1 RIRPR
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    250 lb · 16 reps · Historical Lever Standing Calf Raise · 1 RIRPR: max load
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    260 lb · 13 reps · Historical Lever Standing Calf Raise · 0 RIRPR: max load

Chest Dip

  1. -75 lb · 6 reps · Assisted dip machine
  2. RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
    -45 lb · 10 reps · Assisted dip machine · 2.5 RIRPR: reps
  3. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    -15 lb · 9 reps · Assisted dip machine · 1.5 RIR
  4. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 7 reps · Assisted dip machine · 1 RIRPR: 1RM · volume
  5. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 7 reps · Assisted dip machine · 1 RIR

Triceps Press

  1. 85 lb · 8 reps · Historical Triceps Press (Machine)
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    130 lb · 13 reps · Historical Triceps Press (Machine) · 1 RIRPR
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    145 lb · 12 reps · Historical Triceps Press (Machine) · 0 RIRPR: 1RM · volume

Arnold Press

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    27.5 lb ×2 · 10 reps · Dumbbell · 1.5 RIRPR: 1RM · volume
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    27.5 lb ×2 · 9 reps · Dumbbell · 1 RIR
  3. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    27.5 lb ×2 · 9 reps · Dumbbell · 1 RIR

Decline Crunch

  1. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    27.5 lb · 13 reps · Historical unspecified equipment · 2 RIRPR: 1RM · volume
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    27.5 lb · 9 reps · Historical unspecified equipment · 1 RIR

Lateral Raise

  1. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    15 lb ×2 · 10 reps · Dumbbell · 1 RIR
  2. failureWith distinction.
    15 lb ×2 · 10 reps · Dumbbell · failure

Torso Rotation

  1. 20 lb · 8 reps · Cable
  2. RPE 73 reps in reserve. RIR describes how many more reps you could have completed.
    42.5 lb · 10 reps · Cable · 3 RIRPR

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