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 · 17 sets · 57 volume points Twin handle parallel grip lat pulldown 1. 70 lbs × 8 · warm-up 2. 115 lbs × 6 · warm-up 3. 190 lbs × 6 @ RPE 9 — PR: 1RM 4. 160 lbs × 8 @ RPE 9 5. 145 lbs × 6 @ RPE 9 Straight Back Seated Row 1. 145 lbs × 7 · failure 2. 145 lbs × 6 @ RPE 10 Cable Standing Face Pull 1. 55 lbs × 8 · warm-up 2. 100 lbs × 12 @ RPE 8 — PR: 1RM 3. 100 lbs × 11 @ RPE 9 MTS Biceps Curl 1. 40 lbs × 13 @ RPE 10 — PR: 1RM · volume 2. 40 lbs × 7 · failure @ RPE 10 Lever Shrug 1. 135 lbs × 10 · warm-up 2. 225 lbs × 10 · warm-up 3. 315 lbs × 5 @ RPE 10 — PR: 1RM 4. 225 lbs × 8 @ RPE 10 · drop set Upright Row 1. 75 lbs × 12 · failure https://ben.soy/fitness/lift/2026-03-10T12-09-19-04-00
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Twin handle parallel grip lat pulldown

5 sets

12 volume points

W
70 lbs × 8
W
115 lbs × 6
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
190 lbs × 6PR: 1RM
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
160 lbs × 8
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
145 lbs × 6

Straight Back Seated Row

2 sets

11 volume points

F
145 lbs × 7
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
145 lbs × 6

Cable Standing Face Pull

3 sets

7 volume points

W
55 lbs × 8
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
100 lbs × 12PR: 1RM
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
100 lbs × 11

MTS Biceps Curl

2 sets

11 volume points

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

Lever Shrug

4 sets

10 volume points

W
135 lbs × 10
W
225 lbs × 10
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
315 lbs × 5PR: 1RM
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
225 lbs × 8
drop set

Upright Row

1 set

6 volume points

F
75 lbs × 12

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