lift

Pu77

date: May 16, 2024
time: 1:45 PM–3:22 PM
duration: 1h 36m
sets: 21 sets
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Pu77 May 16, 2024 · 1:45 PM–3:22 PM · 1h 36m · 21 sets · 53 volume points Pull Up (Parallel Grip) 1. 0 lbs × 11 @ RPE 10 2. 0 lbs × 7 @ RPE 9.5 3. 0 lbs × 7 4. 0 lbs × 5 @ RPE 10 Bent Over One Arm Row (Dumbbell) 1. 30 lbs × 6 2. 45 lbs × 14 @ RPE 8.5 — PR: volume · reps 3. 45 lbs × 12 @ RPE 9 4. 45 lbs × 11 @ RPE 8.5 Cable Pulldown Bicep Curl 1. 20 lbs × 10 2. 50 lbs × 12 @ RPE 9 3. 50 lbs × 10 4. 50 lbs × 11 Lat Pull-around 1. 20 lbs × 10 2. 45 lbs × 12 @ RPE 9.5 3. 45 lbs × 10 @ RPE 8.5 Lat Pulldown (Single Arm) 1. 40 lbs × 12 @ RPE 8.5 — PR Standing Cross-over High Reverse Fly 1. 10 lbs × 14 @ RPE 8.5 — PR: reps 2. 15 lbs × 8 @ RPE 9.5 3. 15 lbs × 7 Wrist Curls 1. 12.5 lbs × 10 2. 15 lbs × 15 @ RPE 8 https://ben.soy/fitness/lift/2024-05-16T13-45-54-04-00
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Pull Up (Parallel Grip)

4 sets

14 volume points

RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
0 lbs × 11
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
0 lbs × 7
03
0 lbs × 7
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
0 lbs × 5

Bent Over One Arm Row (Dumbbell)

4 sets

10 volume points

05
30 lbs × 6
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 14PR: volume · reps
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 12
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 11

Cable Pulldown Bicep Curl

4 sets

10 volume points

09
20 lbs × 10
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 12
11
50 lbs × 10
12
50 lbs × 11

Lat Pull-around

3 sets

6 volume points

13
20 lbs × 10
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 12
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 10

Lat Pulldown (Single Arm)

1 set

2 volume points

RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
40 lbs × 12PR

Standing Cross-over High Reverse Fly

3 sets

6 volume points

RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
10 lbs × 14PR: reps
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
15 lbs × 8
19
15 lbs × 7

Wrist Curls

2 sets

5 volume points

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

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