Ben Berman

fitness

Fitness

Lifting and running, logged together

volume

fitness archive

Training days

Aug 17, 2025 - Aug 23, 2026 · matching view · 129 lift days · 0 runs on 0 run days

lift volumelessmorerun

activity

Activity log

4,803 matching sets · 373 lifts · 0 runs · 10 visible activities

per page102040

newest first

Crunch Push With Josh

1h 17m · 20 sets

Full Squat

4 sets · 11 volume points
  1. 01
    45 lbs × 10
  2. 02
    135 lbs × 4
  3. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    155 lbs × 5
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    170 lbs × 7

Bench Press

4 sets · 8 volume points
  1. 05
    45 lbs × 10
  2. 06
    135 lbs × 5
  3. 07
    155 lbs × 7
  4. 08
    165 lbs × 3PR: max load

Barbell Seated Overhead Press

4 sets · 8 volume points
  1. 09
    45 lbs × 10
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    75 lbs × 8PR: 1RM · volume
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    75 lbs × 5
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    65 lbs × 7

Lever Lateral Raise

3 sets · 8 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    80 lbs × 11PR: 1RM · volume
  2. 14
    80 lbs × 12PR: 1RM · volume
  3. 15
    80 lbs × 10

Shrug

2 sets · 7 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    80 lbs × 25PR: 1RM
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    90 lbs × 16PR: max load

Overhead Triceps Extension

2 sets · 4 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    32.5 lbs × 11PR: 1RM
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    32.5 lbs × 12PR: 1RM

Chest Dip

1 set · 2 volume points
  1. 20
    0 lbs × 5PR

Sky Pull Uno

1h 09m · 27 sets

Chest-Supported Row (Plate Machine)

6 sets · 14 volume points
  1. 01
    50 lbs × 10
  2. 02
    90 lbs × 8
  3. 03
    140 lbs × 4
  4. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    160 lbs × 11PR: 1RM · volume
  5. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    160 lbs × 9
  6. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    140 lbs × 10

Cable Wide-Grip Lat Pulldown

4 sets · 8 volume points
  1. 07
    70 lbs × 10
  2. RPE 6.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    100 lbs × 8
  3. RPE 7.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    120 lbs × 10
  4. 10
    120 lbs × 12PR: volume · reps

Low Pull (Machine)

2 sets · 4 volume points
  1. 11
    20 lbs × 10PR
  2. RPE 7.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    60 lbs × 15PR

Vertical Traction (Machine)

4 sets · 9 volume points
  1. 13
    20 lbs × 10PR
  2. 14
    70 lbs × 10PR: 1RM · volume
  3. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    100 lbs × 14PR
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    120 lbs × 9PR: 1RM

Bicep Twist Curl (Cable)

4 sets · 14 volume points
  1. 17
    20 lbs × 10
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    47.5 lbs × 10PR: 1RM
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    47.5 lbs × 10
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    47.5 lbs × 9

Deadlift

5 sets · 11 volume points
  1. 21
    45 lbs × 10
  2. 22
    135 lbs × 8
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    195 lbs × 12
  4. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    195 lbs × 10
  5. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    195 lbs × 6

Hanging Leg Raise

2 sets · 4 volume points
  1. 26
    0 lbs × 19PR: reps
  2. 27
    0 lbs × 13

Final YMCA with Roger

2h 00m · 26 sets

Full Squat

6 sets · 15 volume points
  1. 01
    45 lbs × 10
  2. 02
    135 lbs × 4
  3. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    155 lbs × 10
  4. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    165 lbs × 7
  5. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    170 lbs × 6
  6. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    170 lbs × 5

Barbell Seated Overhead Press

5 sets · 10 volume points
  1. 07
    45 lbs × 10PR: volume · reps
  2. 08
    65 lbs × 9PR: 1RM · volume
  3. 09
    75 lbs × 6PR: 1RM
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    65 lbs × 8
  5. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    55 lbs × 10

Bench Press

5 sets · 10 volume points
  1. 12
    45 lbs × 10
  2. 13
    135 lbs × 6
  3. 14
    155 lbs × 6PR: max load
  4. 15
    155 lbs × 5
  5. 16
    145 lbs × 5

Lever Pec Deck Fly

3 sets · 8 volume points
  1. 17
    40 lbs × 10
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    100 lbs × 14PR
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    100 lbs × 10

Triceps Extension (Cable, One Arm)

2 sets · 6 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 11PR: 1RM · volume · reps
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 10

Incline Bench Press

3 sets · 8 volume points
  1. 22
    20 lbs × 7
  2. 23
    40 lbs × 11
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 7

Lateral Raise

2 sets · 6 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 10
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 8

La(s)t Pull At The YMCA

1h 07m · 23 sets

Deadlift

4 sets · 10 volume points
  1. 01
    65 lbs × 10
  2. 02
    155 lbs × 6
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    195 lbs × 12
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    195 lbs × 9

Cable Wide-Grip Lat Pulldown

4 sets · 12 volume points
  1. 05
    65 lbs × 10
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    100 lbs × 11PR: reps
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    100 lbs × 11
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    100 lbs × 11

Chest-supported Row

4 sets · 8 volume points
  1. 09
    45 lbs × 11
  2. 10
    55 lbs × 10
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    85 lbs × 15PR
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    95 lbs × 13PR: 1RM

Pullover

1 set · 2 volume points
  1. 13
    35 lbs × 6

EZ Bar Lying Bent Arms Pullover

4 sets · 10 volume points
  1. 14
    25 lbs × 11PR
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    45 lbs × 11PR: 1RM · volume
  3. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    45 lbs × 10
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    55 lbs × 8PR: 1RM

Flexion Row

3 sets · 10 volume points
  1. 18
    70 lbs × 10PR: reps
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    120 lbs × 12PR: 1RM · volume · reps
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    120 lbs × 12

Bicep Twist Curl (Cable)

3 sets · 12 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    42.5 lbs × 12
  2. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    42.5 lbs × 11
  3. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    42.5 lbs × 12

Arms Only Sneak Night Lift

30m 00s · 11 sets

Overhead Triceps Extension

4 sets · 8 volume points
  1. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 9
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25 lbs × 14
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25 lbs × 12
  4. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25 lbs × 14

Seated Bicep Curl

4 sets · 12 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25 lbs × 14PR: volume · reps
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25 lbs × 10
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25 lbs × 10
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 9

Wrist Curls

3 sets · 10 volume points
  1. 09
    12.5 lbs × 8PR
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    20 lbs × 9PR
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 9

Morning Workout

1h 21m · 29 sets

Full Squat

5 sets · 13 volume points
  1. 01
    45 lbs × 10
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 12PR: volume · reps
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    155 lbs × 8
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    165 lbs × 7
  5. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 11

Hip Abductor (Machine)

4 sets · 9 volume points
  1. 06
    60 lbs × 10
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    110 lbs × 19PR: 1RM · volume · reps
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    110 lbs × 16
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    110 lbs × 22PR: 1RM · volume · reps

Lever Standing Calf Raise

3 sets · 13 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    240 lbs × 18PR
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    250 lbs × 16PR: max load
  3. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    260 lbs × 13PR: max load

Chest Dip (Assisted)

5 sets · 14 volume points
  1. 13
    75 lbs × 6PR: max load
  2. RPE 7.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    45 lbs × 10PR: reps
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 9
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 7
  5. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 7

Triceps Press (Machine)

3 sets · 11 volume points
  1. 18
    85 lbs × 8PR
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    130 lbs × 13PR
  3. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    145 lbs × 12PR: 1RM · volume

Arnold Press

3 sets · 10 volume points
  1. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 10PR: 1RM · volume
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 9
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 9

Decline Crunch

2 sets · 7 volume points
  1. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 13PR: 1RM · volume
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 9

Lateral Raise

2 sets · 6 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 10
  2. 27
    15 lbs × 10

Cable Twist

2 sets · 4 volume points
  1. 28
    20 lbs × 8PR
  2. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    42.5 lbs × 10PR

Afternoon Workout

2h 28m · 18 sets

Deadlift

3 sets · 6 volume points
  1. 01
    85 lbs × 8
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    175 lbs × 13PR: reps
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    205 lbs × 8PR: max load

Chest-Supported Row (Plate Machine)

4 sets · 11 volume points
  1. 04
    90 lbs × 10PR
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    140 lbs × 10PR: 1RM · volume
  3. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    140 lbs × 10
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    140 lbs × 12PR: 1RM · volume · reps

Cable Standing Face Pull

5 sets · 12 volume points
  1. 08
    15 lbs × 10
  2. 09
    42.5 lbs × 8
  3. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    65 lbs × 11
  4. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    65 lbs × 10
  5. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    65 lbs × 9

Bicep Twist Curl (Cable)

3 sets · 8 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    42.5 lbs × 11
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    42.5 lbs × 11
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 17PR: volume · reps

Cable Wide-Grip Lat Pulldown

3 sets · 6 volume points
  1. 16
    120 lbs × 7
  2. 17
    120 lbs × 8
  3. 18
    75 lbs × 10

Midday Workout

1h 29m · 21 sets

Smith Incline Bench Press

5 sets · 19 volume points
  1. 01
    85 lbs × 10
  2. 02
    130 lbs × 4
  3. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    145 lbs × 5
  4. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    135 lbs × 5
  5. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    130 lbs × 7

Incline Bench Press

3 sets · 9 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 13PR: reps
  2. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 5
  3. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 10

Cable Crossover (Upward)

4 sets · 13 volume points
  1. 09
    10 lbs × 10PR
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 20PR
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 18
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 16

Dumbbell Standing Overhead Press

2 sets · 6 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25 lbs × 9PR
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25 lbs × 8

Shrug

2 sets · 9 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    75 lbs × 21PR: 1RM · volume · reps
  2. RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    75 lbs × 27PR: 1RM · volume · reps

Overhead Triceps Extension

3 sets · 6 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 13PR: 1RM · volume
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 9
  3. 19
    30 lbs × 6

Lateral Raise

2 sets · 4 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 12
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 9

Afternoon Workout

1h 06m · 27 sets

Chin ups

3 sets · 7 volume points
  1. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 9PR: reps
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 6
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    0 lbs × 5

Lever Total Abdominal Crunch

4 sets · 12 volume points
  1. 04
    85 lbs × 10
  2. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    115 lbs × 13
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    115 lbs × 12
  4. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    115 lbs × 10

Seated Bicep Curl

3 sets · 8 volume points
  1. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 9
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 9
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 7

Pullover

7 sets · 14 volume points
  1. 11
    10 lbs × 10PR
  2. 12
    20 lbs × 10PR: 1RM · volume
  3. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30 lbs × 13PR
  4. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 10PR: 1RM
  5. RPE 7Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 10PR: 1RM · volume
  6. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 16PR: 1RM · volume · reps
  7. RPE 8.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    45 lbs × 12PR: 1RM

Reverse Concentration Curls

6 sets · 13 volume points
  1. 18
    5 lbs × 10PR
  2. 19
    10 lbs × 8PR: 1RM · volume
  3. 20
    20 lbs × 4PR: 1RM
  4. RPE 6.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 10PR: volume
  5. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    20 lbs × 10PR: 1RM · volume
  6. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    20 lbs × 10

Bent Over One Arm Row (Dumbbell)

4 sets · 12 volume points
  1. 24
    20 lbs × 10PR
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 10PR: 1RM · volume
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 10
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    35 lbs × 10

Morning Workout

1h 14m · 22 sets

Bench Press

5 sets · 10 volume points
  1. 01
    45 lbs × 10PR
  2. 02
    135 lbs × 6PR: 1RM · volume
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    150 lbs × 9PR: 1RM · volume
  4. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    150 lbs × 5
  5. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    140 lbs × 6

Incline Bench Press

3 sets · 10 volume points
  1. 06
    20 lbs × 8
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 8
  3. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    40 lbs × 6

Arnold Press

4 sets · 13 volume points
  1. 09
    10 lbs × 10
  2. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    20 lbs × 10
  3. RPE 8Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    20 lbs × 10
  4. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    15 lbs × 12PR: reps

Overhead Triceps Extension

3 sets · 8 volume points
  1. RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    27.5 lbs × 13PR: 1RM · volume
  2. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    30.5 lbs × 9PR: 1RM
  3. RPE 9.5Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
    25.5 lbs × 8

Lever Lateral Raise

3 sets · 6 volume points
  1. 16
    20 lbs × 10PR
  2. 17
    50 lbs × 14PR
  3. 18
    60 lbs × 11PR: 1RM

Decline Crunch

2 sets · 4 volume points
  1. 19
    20 lbs × 16PR
  2. 20
    20 lbs × 15

Chest Dip (Assisted)

2 sets · 4 volume points
  1. 21
    70 lbs × 8PR
  2. 22
    70 lbs × 9PR: 1RM · volume · reps

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