lift

Nicely Fit Co

date: Jan 7, 2025
time: 9:13 AM–10:14 AM
duration: 1h 01m
sets: 13 sets
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*Nicely Fit Co* Jan 7, 2025 · 9:13 AM–10:14 AM · 1h 01m · 10 working sets I. Overhead Press W. 25 lb ×2 · 10 reps · Dumbbell + standing 1. 30 lb ×2 · 15 reps · Dumbbell + standing · 2.5 RIR W. 45 lb · 6 reps · Barbell + sitting 2. 65 lb · 10 reps · Barbell + sitting · 2 RIR 3. 65 lb · 6 reps · Barbell + sitting II. Overhead Triceps Extension · Cable 1. 37.5 lb · 10 reps · 2 RIR 2. 47.5 lb · 9 reps · 1 RIR 3. 37.5 lb · 8 reps · failure III. Upright Row · Historical barbell W. 52.5 lb · 10 reps 1. 72.5 lb · 12 reps · 1.5 RIR 2. 82.5 lb · 10 reps · 1.5 RIR IV. Lateral Raise · Dumbbell 1. 9 lb ×2 · 13 reps · 1 RIR 2. 10.5 lb ×2 · 12 reps · 0.5 RIR https://ben.soy/fitness/lift/2025-01-07T09-13-31-05-00
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Overhead Press

25 lb ×2 · 10 reps · Dumbbell + standing
RPE 7.52.5 reps in reserve. RIR describes how many more reps you could have completed.
30 lb ×2 · 15 reps · Dumbbell + standing · 2.5 RIRPR: 1RM · volume
45 lb · 6 reps · Barbell + sitting
RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
65 lb · 10 reps · Barbell + sitting · 2 RIR
65 lb · 6 reps · Barbell + sitting

Overhead Triceps Extension

RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
37.5 lb · 10 reps · Cable · 2 RIR
RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
47.5 lb · 9 reps · Cable · 1 RIR
failureWith distinction.
37.5 lb · 8 reps · Cable · failure

Upright Row

52.5 lb · 10 reps · Historical barbell
RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
72.5 lb · 12 reps · Historical barbell · 1.5 RIR
RPE 8.51.5 reps in reserve. RIR describes how many more reps you could have completed.
82.5 lb · 10 reps · Historical barbell · 1.5 RIR

Lateral Raise

RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
9 lb ×2 · 13 reps · Dumbbell · 1 RIR
RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
10.5 lb ×2 · 12 reps · Dumbbell · 0.5 RIR

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