lift

Josh Joined the Sponge at TMPL

date: May 26, 2025
time: 2:05 PM–3:28 PM
duration: 1h 23m
sets: 29 sets
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Josh Joined the Sponge at TMPL May 26, 2025 · 2:05 PM–3:28 PM · 1h 23m · 29 sets · 82 volume points Hip Abductor (Machine) 1. 70 lbs × 10 2. 100 lbs × 8 3. 170 lbs × 12 4. 170 lbs × 9 @ RPE 10 5. 160 lbs × 9 @ RPE 10 Hip Adductor (Machine) 1. 60 lbs × 10 2. 100 lbs × 10 3. 165 lbs × 15 @ RPE 10 — PR 4. 165 lbs × 12 Lever Lying Leg Curl 1. 40 lbs × 10 2. 60 lbs × 10 @ RPE 9.5 3. 60 lbs × 6 @ RPE 9.5 Incline Bench Press 1. 45 lbs × 8 2. 95 lbs × 6 3. 135 lbs × 10 @ RPE 10 — PR: 1RM · volume 4. 135 lbs × 6 @ RPE 9.5 Chest Dip 1. 0 lbs × 11 @ RPE 9.5 2. 0 lbs × 9 @ RPE 10 Pullover 1. 20 lbs × 8 2. 40 lbs × 10 Reverse grip machine lat pulldown 1. 100 lbs × 10 2. 145 lbs × 5 — PR: max load 3. 160 lbs × 9 — PR: 1RM 4. 160 lbs × 6 @ RPE 10 Bicep Twist Curl (Cable) 1. 40 lbs × 8 2. 50 lbs × 10 @ RPE 10 3. 50 lbs × 10 Overhead Triceps Extension 1. 40 lbs × 6 2. 50 lbs × 5 @ RPE 10 https://ben.soy/fitness/lift/2025-05-26T14-05-50-04-00
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Hip Abductor (Machine)

5 sets

16 volume points

01
70 lbs × 10
02
100 lbs × 8
03
170 lbs × 12
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
170 lbs × 9
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
160 lbs × 9

Hip Adductor (Machine)

4 sets

11 volume points

06
60 lbs × 10
07
100 lbs × 10
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
165 lbs × 15PR
09
165 lbs × 12

Lever Lying Leg Curl

3 sets

6 volume points

10
40 lbs × 10
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
60 lbs × 10
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
60 lbs × 6

Incline Bench Press

4 sets

11 volume points

13
45 lbs × 8
14
95 lbs × 6
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
135 lbs × 10PR: 1RM · volume
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
135 lbs × 6

Chest Dip

2 sets

7 volume points

RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
0 lbs × 11
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
0 lbs × 9

Pullover

2 sets

4 volume points

19
20 lbs × 8
20
40 lbs × 10

Reverse grip machine lat pulldown

4 sets

11 volume points

21
100 lbs × 10
22
145 lbs × 5PR: max load
23
160 lbs × 9PR: 1RM
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
160 lbs × 6

Bicep Twist Curl (Cable)

3 sets

9 volume points

25
40 lbs × 8
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 10
27
50 lbs × 10

Overhead Triceps Extension

2 sets

7 volume points

28
40 lbs × 6
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 5

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