lift

Back and Biceps with Caroline

date: Jul 17, 2025
time: 12:18 PM–1:56 PM
duration: 1h 37m
sets: 24 sets
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Back and Biceps with Caroline Jul 17, 2025 · 12:18 PM–1:56 PM · 1h 37m · 24 sets · 59 volume points Full Squat 1. 45 lbs × 10 2. 135 lbs × 6 3. 185 lbs × 4 4. 205 lbs × 8 — PR: 1RM 5. 205 lbs × 6 @ RPE 9.5 Deadlift 1. 45 lbs × 8 2. 135 lbs × 6 3. 225 lbs × 4 4. 285 lbs × 3 @ RPE 10 5. 225 lbs × 6 @ RPE 10 6. 185 lbs × 8 @ RPE 8.5 Chin ups 1. 0 lbs × 3 2. 10 lbs × 7 — PR: 1RM · volume 3. 10 lbs × 3 @ RPE 9.5 Pull up 1. 0 lbs × 4 seated row 1. 85 lbs × 8 @ RPE 7.5 2. 145 lbs × 7 @ RPE 8.5 3. 145 lbs × 3 @ RPE 9.5 EZ-bar Drag Bicep Curl 1. 50 lbs × 14 @ RPE 9.5 — PR: volume · reps 2. 50 lbs × 8 @ RPE 9.5 Cable Standing Face Pull 1. 37.5 lbs × 8 2. 52.5 lbs × 6 @ RPE 8 3. 62.5 lbs × 9 @ RPE 9 4. 62.5 lbs × 9 @ RPE 9 https://ben.soy/fitness/lift/2025-07-17T12-18-31-04-00
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Full Squat

5 sets

10 volume points

01
45 lbs × 10
02
135 lbs × 6
03
185 lbs × 4
04
205 lbs × 8PR: 1RM
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
205 lbs × 6

Deadlift

6 sets

18 volume points

06
45 lbs × 8
07
135 lbs × 6
08
225 lbs × 4
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
285 lbs × 3
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 6
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
185 lbs × 8

Chin ups

3 sets

6 volume points

12
0 lbs × 3
13
10 lbs × 7PR: 1RM · volume
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
10 lbs × 3

Pull up

1 set

2 volume points

15
0 lbs × 4

seated row

3 sets

6 volume points

RPE 7.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
85 lbs × 8
RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
145 lbs × 7
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
145 lbs × 3

EZ-bar Drag Bicep Curl

2 sets

4 volume points

RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 14PR: volume · reps
RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
50 lbs × 8

Cable Standing Face Pull

4 sets

13 volume points

21
37.5 lbs × 8
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
52.5 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
62.5 lbs × 9
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
62.5 lbs × 9

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