lift

Keir Starmest

date: Jun 18, 2026
time: 10:40 PM–11:31 PM
duration: 51m 20s
sets: 17 sets
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Keir Starmest Jun 18, 2026 · 10:40 PM–11:31 PM · 51m 20s · 17 sets · 63 volume points Upright Row 1. 45 lbs × 10 · warm-up 2. 95 lbs × 14 @ RPE 10 — PR: volume 3. 95 lbs × 9 · failure 4. 95 lbs × 7 @ RPE 10 Shrug 1. 145 lbs × 7 · warm-up Zercher Shrug 1. 185 lbs × 10 2. 185 lbs × 18 @ RPE 8 Cable Overhead Single Arm Triceps Extension (rope attachment) 1. 15 lbs × 10 · warm-up 2. 22.5 lbs × 9 @ RPE 10 3. 20 lbs × 11 · failure 4. 20 lbs × 10 @ RPE 9 Cable One Arm Reverse Fly 1. 15 lbs × 11 @ RPE 10 — PR: volume 2. 17.5 lbs × 7 · failure 3. 15 lbs × 10 @ RPE 10 Preacher Curl 1. 45 lbs × 7 · warm-up 2. 55 lbs × 6 @ RPE 10 3. 55 lbs × 4 · failure @ RPE 10 https://ben.soy/fitness/lift/2026-06-18T22-40-11-04-00
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Upright Row

4 sets

16 volume points

W
45 lbs × 10
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
95 lbs × 14PR: volume
F
95 lbs × 9
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
95 lbs × 7

Shrug

1 set

0 volume points

W
145 lbs × 7

Zercher Shrug

2 sets

5 volume points

06
185 lbs × 10
RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
185 lbs × 18

Cable Overhead Single Arm Triceps Extension (rope attachment)

4 sets

15 volume points

W
15 lbs × 10
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
22.5 lbs × 9
F
20 lbs × 11
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
20 lbs × 10

Cable One Arm Reverse Fly

3 sets

16 volume points

RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
15 lbs × 11PR: volume
F
17.5 lbs × 7
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
15 lbs × 10

Preacher Curl

3 sets

11 volume points

W
45 lbs × 7
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
55 lbs × 6
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
55 lbs × 4

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