lift

Groovy Push

date: Jan 17, 2025
time: 1:52 PM–3:35 PM
duration: 1h 42m
sets: 24 sets
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Groovy Push Jan 17, 2025 · 1:52 PM–3:35 PM · 1h 42m · 24 sets · 76 volume points Lever Incline Chest Press 1. 60 lbs × 10 2. 90 lbs × 13 @ RPE 8.5 — PR: reps 3. 110 lbs × 5 4. 90 lbs × 5 Lever Pec Deck Fly 1. 60 lbs × 8 2. 120 lbs × 6 — PR: max load 3. 107.5 lbs × 7 @ RPE 10 4. 100 lbs × 7 @ RPE 8.5 Triceps Press (Machine) 1. 137.5 lbs × 8 2. 150 lbs × 12 @ RPE 10 — PR: max load 3. 150 lbs × 12 @ RPE 10 Lever Lateral Raise 1. 60 lbs × 15 @ RPE 10 2. 60 lbs × 13 @ RPE 10 3. 60 lbs × 9 @ RPE 10 Lever Total Abdominal Crunch 1. 100 lbs × 8 2. 160 lbs × 13 @ RPE 9.5 — PR: 1RM · volume 3. 160 lbs × 9 @ RPE 9 Decline Crunch 1. 0 lbs × 10 @ RPE 10 2. 25 lbs × 6 @ RPE 10 Overhead Triceps Extension 1. 35 lbs × 8 2. 50 lbs × 7 3. 45 lbs × 6 Pullover 1. 45 lbs × 7 2. 45 lbs × 8 @ RPE 9 https://ben.soy/fitness/lift/2025-01-17T13-52-29-05-00
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Lever Incline Chest Press

4 sets

8 volume points

01
60 lbs × 10
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
90 lbs × 13PR: reps
03
110 lbs × 5
04
90 lbs × 5

Lever Pec Deck Fly

4 sets

11 volume points

05
60 lbs × 8
06
120 lbs × 6PR: max load
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
107.5 lbs × 7
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
100 lbs × 7

Triceps Press (Machine)

3 sets

12 volume points

09
137.5 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
150 lbs × 12PR: max load
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
150 lbs × 12

Lever Lateral Raise

3 sets

15 volume points

RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
60 lbs × 15
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
60 lbs × 13
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
60 lbs × 9

Lever Total Abdominal Crunch

3 sets

8 volume points

15
100 lbs × 8
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
160 lbs × 13PR: 1RM · volume
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
160 lbs × 9

Decline Crunch

2 sets

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

Overhead Triceps Extension

3 sets

6 volume points

20
35 lbs × 8
21
50 lbs × 7
22
45 lbs × 6

Pullover

2 sets

6 volume points

23
45 lbs × 7
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
45 lbs × 8

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