Ben Berman

lift

Josh Joined the Sponge at TMPL

date
time
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1h 23m
sets
29 sets
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Workout card for Josh Joined the Sponge at TMPL. 29 sets across 9 exercises in 1h 23m: Hip Abduction, Hip Adduction, Lying Leg Curl, Incline Bench Press, Chest Dip, Pullover, Reverse Grip Lat Pulldown, Bicep Twist Curl, and Overhead Triceps Extension. Primary muscles: lats, upper chest, lower chest, biceps, triceps, hamstrings, adductors, and glute med. Secondary muscles: anterior delts, posterior delts, mid traps, lower traps, rhomboids, mid chest, serratus anterior, brachialis, forearm flexors, abs, glute max, and gastrocnemius.

Hip Abduction

  1. 70 lb · 10 reps · Outer Thigh Machine
  2. 100 lb · 8 reps · Outer Thigh Machine
  3. failureWith distinction.
    170 lb · 12 reps · Outer Thigh Machine · failure
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    170 lb · 9 reps · Outer Thigh Machine · 0 RIR
  5. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 9 reps · Outer Thigh Machine · 0 RIR

Hip Adduction

  1. 60 lb · 10 reps · Historical hip adductor machine
  2. 100 lb · 10 reps · Historical hip adductor machine
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    165 lb · 15 reps · Historical hip adductor machine · 0 RIRPR
  4. failureWith distinction.
    165 lb · 12 reps · Historical hip adductor machine · failure

Lying Leg Curl

  1. 40 lb · 10 reps · Historical Lever Lying Leg Curl
  2. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 10 reps · Historical Lever Lying Leg Curl · 0.5 RIR
  3. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    60 lb · 6 reps · Historical Lever Lying Leg Curl · 0.5 RIR

Incline Bench Press

  1. 45 lb · 8 reps · Barbell
  2. 95 lb · 6 reps · Barbell
  3. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 10 reps · Barbell · 0 RIRPR
  4. RPE 9.50.5 reps in reserve. RIR describes how many more reps you could have completed.
    135 lb · 6 reps · Barbell · 0.5 RIR

Chest Dip

  1. 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
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    0 lb · 9 reps · Bodyweight · 0 RIR

Pullover

  1. 20 lb · 8 reps · Barbell
  2. 40 lb · 10 reps · Barbell

Reverse Grip Lat Pulldown

  1. 100 lb · 10 reps · Historical Reverse grip machine lat pulldown
  2. 145 lb · 5 reps · Historical Reverse grip machine lat pulldown
  3. failureWith distinction.
    160 lb · 9 reps · Historical Reverse grip machine lat pulldown · failurePR: 1RM
  4. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    160 lb · 6 reps · Historical Reverse grip machine lat pulldown · 0 RIR

Bicep Twist Curl

  1. 40 lb · 8 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 10 reps · Cable · 0 RIR
  3. failureWith distinction.
    50 lb · 10 reps · Cable · failure

Overhead Triceps Extension

  1. 40 lb · 6 reps · Cable
  2. RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
    50 lb · 5 reps · Cable · 0 RIR

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