lift

Back! in the Middle of the Day

date: Mar 10, 2026
time: 12:09 PM–12:43 PM
duration: 34m 15s
sets: 17 sets
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*Back! in the Middle of the Day* Mar 10, 2026 · 12:09 PM–12:43 PM · 34m 15s · 12 working sets I. Twin handle parallel grip lat pulldown · Cable W. 70 lb · 8 reps W. 115 lb · 6 reps 1. 190 lb · 6 reps · 1 RIR 2. 160 lb · 8 reps · 1 RIR 3. 145 lb · 6 reps · 1 RIR II. Straight Back Seated Row · Cable 1. 145 lb · 7 reps · failure 2. 145 lb · 6 reps · 0 RIR III. Face Pull · Cable W. 55 lb · 8 reps 1. 100 lb · 12 reps · 2 RIR 2. 100 lb · 11 reps · 1 RIR IV. Biceps Curl · MTS curl 1. 40 lb / side · 13 reps · 0 RIR 2. 40 lb / side · 7 reps · failure V. Shrug W. 135 lb · 10 reps · Historical shrug machine W. 225 lb · 10 reps · Historical shrug machine 1. 315 lb · 5 reps · Historical shrug machine · 0 RIR 2. 225 lb · 8 reps · Historical shrug machine + legacy drop · 0 RIR VI. Upright Row · Historical barbell 1. 75 lb · 12 reps · failure https://ben.soy/fitness/lift/2026-03-10T12-09-19-04-00
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Twin handle parallel grip lat pulldown

70 lb · 8 reps · Cable
115 lb · 6 reps · Cable
RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
190 lb · 6 reps · Cable · 1 RIRPR: 1RM
RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
160 lb · 8 reps · Cable · 1 RIR
RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
145 lb · 6 reps · Cable · 1 RIR

Straight Back Seated Row

failureWith distinction.
145 lb · 7 reps · Cable · failure
RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
145 lb · 6 reps · Cable · 0 RIR

Face Pull

55 lb · 8 reps · Cable
RPE 82 reps in reserve. RIR describes how many more reps you could have completed.
100 lb · 12 reps · Cable · 2 RIRPR: 1RM
RPE 91 reps in reserve. RIR describes how many more reps you could have completed.
100 lb · 11 reps · Cable · 1 RIR

Biceps Curl

RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
40 lb / side · 13 reps · MTS curl · 0 RIRPR: 1RM · volume
failureWith distinction.
40 lb / side · 7 reps · MTS curl · failure

Shrug

135 lb · 10 reps · Historical shrug machine
225 lb · 10 reps · Historical shrug machine
RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
315 lb · 5 reps · Historical shrug machine · 0 RIRPR: 1RM
RPE 100 reps in reserve. RIR describes how many more reps you could have completed.
225 lb · 8 reps · Historical shrug machine + legacy drop · 0 RIR
drop set

Upright Row

failureWith distinction.
75 lb · 12 reps · Historical barbell · failure

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