Training Log

May 26 – August 13, 2026 · 12 sessions · 79 days

Volume moved
209,748 lb
reps × weight, all sets
Sessions
12
4.6 h under the bar
Working sets
170
2,237 reps
Exercises
19
10 moving up
The headline
104,882 lb in 17 days

The first 52 days produced 104,865 lb across 7 sessions. The 17 days since switching to saved programs produced 104,882 lb across 5 — essentially the same tonnage in under a third of the time. Cadence went from a session every 7.4 days to every 3.4.

Every session

Bar height is volume; horizontal position is the actual date, so the gaps are real gaps. Leg days move far more weight than upper days — that's the movements, not the effort, which is why the colours matter more than the heights.

0k 10k 20k 30k 40k programs start May Jun Jul Aug 35,755
UpperLowerShoulders

Days between sessions

The behavioural change, isolated. Grey is the ad-hoc era; blue is since the programs went in.

0d 7d 14d 21d 28d 2 5/28 12 6/9 9 6/18 5 6/23 21 7/14 2 7/16 12 7/28 2 7/30 5 8/4 7 8/11 2 8/13

Strength by movement

Heaviest set in each session, first to most recent. Ordered by change. Only movements trained at least twice appear here.

Ab Crunch Machine+33%
60 80
8 sessions · best 80 lb
Leverage Chest Press+14%
105 120
2 sessions · best 120 lb
Seated Cable Rows+14%
70 80
2 sessions · best 80 lb
Machine Triceps Extension+13%
37.5 42.5
5 sessions · best 42.5 lb
Calf Press+13%
230 260
5 sessions · best 260 lb
Thigh Adductor+12%
170 190
5 sessions · best 190 lb
Thigh Abductor+12%
170 190
5 sessions · best 190 lb
Butterfly+11%
90 100
6 sessions · best 105 lb
Leg Press+10%
200 220
2 sessions · best 220 lb
Seated Leg Curl+6%
90 95
2 sessions · best 95 lb
Full Range-Of-Motion Lat Pulldown0%
90 90
2 sessions · best 90 lb
Machine Bicep Curl0%
40 40
2 sessions · best 40 lb
Reverse Machine Flyes-19%
80 65
4 sessions · best 90 lb
Reverse Machine Flyes reads as a decline, and isn't one. The earlier numbers were logged in a chest/back day where it ran on fresh delts. It now sits fourth in a dedicated shoulder day, after two other delt movements, so the working weight is lower for the same effort. The app compares weight, not fatigue.

Current rotation

Four days on a two-week cycle. Targets shown as reps × weight; a dash means the movement is still being calibrated.

1 - Upper Body

  1. Leverage Chest Press15x90.0, 12x105.0, 10x120.0
  2. Seated Cable Rows15x70.0, 12x70.0, 10x70.0
  3. Full Range-Of-Motion Lat Pulldown15x75.0, 12x90.0, 10x90.0
  4. Butterfly15x90.0, 12x95.0, 10x100.0
  5. Machine Triceps Extension15x35.0, 12x40.0, 10x42.5
  6. Machine Bicep Curl15x35.0, 12x40.0, 10x40.0

2 - Lower Body

  1. Leg Press15x180.0, 12x200.0, 10x220.0
  2. Seated Leg Curl15x75.0, 12x85.0, 10x95.0
  3. Thigh Abductor15x150.0, 12x170.0, 10x190.0
  4. Thigh Adductor15x150.0, 12x170.0, 10x190.0
  5. Calf Press15x220.0, 12x240.0, 10x260.0
  6. Ab Crunch Machine20x60.0, 20x70.0, 20x80.0

3 - Shoulders

  1. Machine Shoulder (Military) Press15x40.0, 12x50.0, 10x60.0
  2. Standing Low-Pulley Deltoid Raise15x7.5, 12x7.5, 10x7.5
  3. Reverse Machine Flyes15x65.0, 12x70.0, 10x75.0
  4. Upright Barbell Row15x40.0, 12x40.0, 10x50.0
  5. Dumbbell Shrug15x—, 12x—, 10x—

4 - Arms & Core

  1. Machine Bicep Curl15x35.0, 12x40.0, 10x40.0
  2. Cable Hammer Curls - Rope Attachment15x—, 12x—, 10x—
  3. Machine Triceps Extension15x32.5, 12x37.5, 10x42.5
  4. Triceps Pushdown - Rope Attachment15x—, 12x—, 10x—
  5. Ab Crunch Machine20x55.0, 20x60.0, 20x65.0
  6. Hyperextensions (Back Extensions)12x—, 10x—, 10x—

The numbers

DateDayMin SetsRepsVolume Gap
May 26Upper11121719,170—
May 28Lower151214318,5702
Jun 9Upper221216110,36812
Jun 18Lower201217122,6409
Jun 23Upper291216310,9685
Jul 14Upper291216110,87021
Jul 16Lower151217122,2802
Jul 28Upper241720614,67812
Jul 30Lower251824032,4252
Aug 4Upper271822015,7105
Aug 11Lower251824535,7557
Aug 13Shoulders29151856,3152
Per-exercise totals & personal bests (19 movements)
ExerciseMuscleEquipment SessionsBestLast RepsVolume
Calf Presscalvesmachine5260Aug 1118541,310
Thigh Adductoradductorsmachine5190Aug 1118528,730
Thigh Abductorabductorsmachine5190Aug 1118527,590
Ab Crunch Machineabdominalsmachine880Aug 1145526,935
Butterflychestmachine6105Jun 922220,175
Leg Pressquadricepsmachine2220Aug 117413,860
Reverse Machine Flyesshouldersmachine490Jul 1414410,935
Leverage Chest Presschestmachine2120Aug 4747,290
Machine Triceps Extensiontricepsmachine542.5Jul 282166,452
Full Range-Of-Motion Lat Pulldownlatscable290Jul 28746,210
Seated Leg Curlhamstringsmachine295Aug 11746,005
Seated Cable Rowsmiddle backcable280Aug 4725,120
Seated Front Deltoidshouldersbody only180May 26372,750
Machine Bicep Curlbicepsmachine240Jul 28602,265
Machine Shoulder (Military) Pressshouldersmachine160Aug 13371,800
Upright Barbell Rowshouldersbarbell150Aug 13371,580
Cable Rear Delt Flyshoulderscable112.5Aug 1337462
Standing Low-Pulley Deltoid Raiseshoulderscable17.5Aug 1337278
Hyperextensions (Back Extensions)lower backother1bodyweightMay 2832—