Ben Berman

lift

Owie My Back

date
time
duration
39m 57s
sets
20 sets
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Workout card for Owie My Back. 20 sets across 6 exercises in 39m 57s: Flexion Row, Face Pull, Vertical Traction, Wide-Grip Lat Pulldown, Bicep Twist Curl, and Hanging Leg Raise. Primary muscles: posterior delts, lats, spinal erectors, biceps, abs, and hip flexors. Secondary muscles: upper traps, mid traps, lower traps, rhomboids, brachialis, forearm flexors, obliques, hamstrings, and glute max.

Flexion Row

  1. 85 lb · 8 reps · Cable
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    150 lb · 11 reps · Cable · 0.5 RIRPR: 1RM
  3. failureWith distinction.
    150 lb · 9 reps · Cable · failure
  4. failureWith distinction.
    150 lb · 7 reps · Cable · failure

Face Pull

  1. 42.5 lb · 10 reps · Cable
  2. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    72.5 lb · 11 reps · Cable · 1.5 RIRPR: max load
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    72.5 lb · 9 reps · Cable · 0.5 RIR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    72.5 lb · 9 reps · Cable · 0.5 RIR

Vertical Traction

  1. 80 lb · 6 reps · Historical Vertical Traction (Machine)
  2. failureWith distinction.
    120 lb · 11 reps · Historical Vertical Traction (Machine) · failurePR: max load
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 8 reps · Historical Vertical Traction (Machine) · 0 RIR

Wide-Grip Lat Pulldown

  1. 70 lb · 8 reps · Cable
  2. RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
    120 lb · 10 reps · Cable · 1 RIR
  3. failureWith distinction.
    120 lb · 7 reps · Cable · failure

Bicep Twist Curl

  1. 25 lb · 3 reps · Cable
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    45 lb · 10 reps · Cable · 0.5 RIR
  3. failureWith distinction.
    45 lb · 6 reps · Cable · failure

Hanging Leg Raise

  1. RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 15 reps · Bodyweight · 1.5 RIR
  2. RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 11 reps · Bodyweight · 2 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 11 reps · Bodyweight · 0.5 RIR

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