anterior deltsRecent load 17.8 volume points in the past seven days; usual weekly pace 29 points; weekly target 30 points
lateral deltsRecent load 13.3 volume points in the past seven days; usual weekly pace 20.4 points; weekly target 30 points
posterior deltsRecent load 12.6 volume points in the past seven days; usual weekly pace 17.9 points; weekly target 15 points

traps

upper trapsRecent load 12 volume points in the past seven days; usual weekly pace 11.8 points; weekly target 20 points
mid trapsRecent load 17.8 volume points in the past seven days; usual weekly pace 16.1 points; weekly target 30 points
lower trapsRecent load 9.8 volume points in the past seven days; usual weekly pace 7.1 points; weekly target 10 points

back

latsRecent load 22.9 volume points in the past seven days; usual weekly pace 21.5 points; weekly target 30 points
rhomboidsRecent load 14.9 volume points in the past seven days; usual weekly pace 13.7 points; weekly target 14 points
spinal erectorsRecent load 17.8 volume points in the past seven days; usual weekly pace 14.8 points; weekly target 25 points

chest

upper chestRecent load 4 volume points in the past seven days; usual weekly pace 16.5 points; weekly target 20 points
mid chestRecent load 0 volume points in the past seven days; usual weekly pace 22.9 points; weekly target 35 points
lower chestRecent load 0 volume points in the past seven days; usual weekly pace 13.8 points; weekly target 25 points
serratus anteriorRecent load 3.2 volume points in the past seven days; usual weekly pace 7.4 points; no weekly target set

arms

bicepsRecent load 25.6 volume points in the past seven days; usual weekly pace 25.6 points; weekly target 35 points
brachialisRecent load 28.8 volume points in the past seven days; usual weekly pace 22.5 points; weekly target 20 points
tricepsRecent load 12.8 volume points in the past seven days; usual weekly pace 25.1 points; weekly target 30 points
forearm flexorsRecent load 13 volume points in the past seven days; usual weekly pace 15.9 points; weekly target 35 points
forearm extensorsRecent load 9.6 volume points in the past seven days; usual weekly pace 5.7 points; weekly target 20 points

core

absRecent load 17.2 volume points in the past seven days; usual weekly pace 10.5 points; weekly target 20 points
obliquesRecent load 7.6 volume points in the past seven days; usual weekly pace 2.2 points; weekly target 0 points
hip flexorsRecent load 12 volume points in the past seven days; usual weekly pace 2.5 points; weekly target 0 points

legs

quadsRecent load 19.8 volume points in the past seven days; usual weekly pace 17.7 points; weekly target 25 points
hamstringsRecent load 19 volume points in the past seven days; usual weekly pace 15.9 points; weekly target 25 points
adductorsRecent load 6 volume points in the past seven days; usual weekly pace 7.2 points; weekly target 10 points

glutes

glute maxRecent load 15.5 volume points in the past seven days; usual weekly pace 19.9 points; weekly target 25 points
glute medRecent load 10.7 volume points in the past seven days; usual weekly pace 5.1 points; weekly target 5 points

calves

gastrocnemiusRecent load 3.4 volume points in the past seven days; usual weekly pace 2.7 points; weekly target 0 points
soleusRecent load 0 volume points in the past seven days; usual weekly pace 0.4 points; weekly target 0 points

bar = now · tick = usual week · diamond = weekly target

Muscle load + next focus

training compass

Next: Bench Press

mid chest: about 35 volume points below its weekly target.

bias the next lift

horizontal push dip

also fits

Chest Dip

Explore exercises

muscle load

7 days through Oct 8

now / usual / target

shoulders

anterior deltsRecent load 17.8 volume points in the past seven days; usual weekly pace 29 points; weekly target 30 points
lateral deltsRecent load 13.3 volume points in the past seven days; usual weekly pace 20.4 points; weekly target 30 points
posterior deltsRecent load 12.6 volume points in the past seven days; usual weekly pace 17.9 points; weekly target 15 points

traps

upper trapsRecent load 12 volume points in the past seven days; usual weekly pace 11.8 points; weekly target 20 points
mid trapsRecent load 17.8 volume points in the past seven days; usual weekly pace 16.1 points; weekly target 30 points
lower trapsRecent load 9.8 volume points in the past seven days; usual weekly pace 7.1 points; weekly target 10 points

back

latsRecent load 22.9 volume points in the past seven days; usual weekly pace 21.5 points; weekly target 30 points
rhomboidsRecent load 14.9 volume points in the past seven days; usual weekly pace 13.7 points; weekly target 14 points
spinal erectorsRecent load 17.8 volume points in the past seven days; usual weekly pace 14.8 points; weekly target 25 points

chest

upper chestRecent load 4 volume points in the past seven days; usual weekly pace 16.5 points; weekly target 20 points
mid chestRecent load 0 volume points in the past seven days; usual weekly pace 22.9 points; weekly target 35 points
lower chestRecent load 0 volume points in the past seven days; usual weekly pace 13.8 points; weekly target 25 points
serratus anteriorRecent load 3.2 volume points in the past seven days; usual weekly pace 7.4 points; no weekly target set

arms

bicepsRecent load 25.6 volume points in the past seven days; usual weekly pace 25.6 points; weekly target 35 points
brachialisRecent load 28.8 volume points in the past seven days; usual weekly pace 22.5 points; weekly target 20 points
tricepsRecent load 12.8 volume points in the past seven days; usual weekly pace 25.1 points; weekly target 30 points
forearm flexorsRecent load 13 volume points in the past seven days; usual weekly pace 15.9 points; weekly target 35 points
forearm extensorsRecent load 9.6 volume points in the past seven days; usual weekly pace 5.7 points; weekly target 20 points

core

absRecent load 17.2 volume points in the past seven days; usual weekly pace 10.5 points; weekly target 20 points
obliquesRecent load 7.6 volume points in the past seven days; usual weekly pace 2.2 points; weekly target 0 points
hip flexorsRecent load 12 volume points in the past seven days; usual weekly pace 2.5 points; weekly target 0 points

legs

quadsRecent load 19.8 volume points in the past seven days; usual weekly pace 17.7 points; weekly target 25 points
hamstringsRecent load 19 volume points in the past seven days; usual weekly pace 15.9 points; weekly target 25 points
adductorsRecent load 6 volume points in the past seven days; usual weekly pace 7.2 points; weekly target 10 points

glutes

glute maxRecent load 15.5 volume points in the past seven days; usual weekly pace 19.9 points; weekly target 25 points
glute medRecent load 10.7 volume points in the past seven days; usual weekly pace 5.1 points; weekly target 5 points

calves

gastrocnemiusRecent load 3.4 volume points in the past seven days; usual weekly pace 2.7 points; weekly target 0 points
soleusRecent load 0 volume points in the past seven days; usual weekly pace 0.4 points; weekly target 0 points

bar = now · tick = usual week · diamond = weekly target

volume

fitness archive

Training days

Oct 2, 2025 - Oct 8, 2026 · 139 lift days · 2 runs on 2 run days · 165 step days

lift volumelessmorerun

steps030k+

activity

Activity log

6,105 matching sets · 397 lifts · 2 runs · 10 visible activities

per page1020 40

newest first

Oct 8, 20264:35 PM–5:00 PM

Standard Legs

25m 05s · 7 sets

Zercher Squat

Zercher Squat
45 lb · 6 reps · Barbell
Warm-up set
Zercher Squat
135 lb · 5 reps · Barbell
Warm-up set
Zercher Squat
185 lb · 5 reps · Barbell + belt · 2 RIR
Set 01, 2 RIR
Recorded RPE 8
PR
Zercher Squat
185 lb · 5 reps · Barbell + belt · 2 RIR
Set 02, 2 RIR
Recorded RPE 8
Zercher Squat
185 lb · 5 reps · Barbell + belt · 2 RIR
Set 03, 2 RIR
Recorded RPE 8
Zercher Squat
185 lb · 5 reps · Barbell + belt · 1.5 RIR
Set 04, 1.5 RIR
Recorded RPE 8.5

Leg Extension

Leg Extension
115 lb · 8 reps · Lever Leg Extension · 2nd floor Vibe
Warm-up set
Leg Extension
160 lb · 6 reps · Lever Leg Extension · 2nd floor Vibe
Warm-up set
Leg Extension
230 lb · 11 reps · Lever Leg Extension · 2nd floor Vibe · 2 RIR
Set 01, 2 RIR
Recorded RPE 8
PR: max load
Leg Extension
230 lb · 10 reps · Lever Leg Extension · 2nd floor Vibe · 1.5 RIR
Set 02, 1.5 RIR
Recorded RPE 8.5
Leg Extension
230 lb · 8 reps · Lever Leg Extension · 2nd floor Vibe · 1.5 RIR
Set 03, 1.5 RIR
Recorded RPE 8.5

Oct 6, 202610:34 AM–11:16 AM

Arms? In this economy?

42m 01s · 11 sets

Overhead Press

Overhead Press
45 lb · 5 reps · Barbell + pin press + standing
Warm-up set
Overhead Press
95 lb · 3 reps · Barbell + pin press + standing
Warm-up set
Overhead Press
115 lb · 3 reps · Barbell + pin press + standing · failure
Set 01, failure
PR
Overhead Press
95 lb · 5 reps · Barbell + pin press + standing · 1.5 RIR
Set 02, 1.5 RIR
Recorded RPE 8.5
PR: volume · reps
Overhead Press
95 lb · 6 reps · Barbell + pin press + standing · 0.5 RIR
Set 03, 0.5 RIR
Recorded RPE 9.5
PR: volume · reps
Overhead Press
95 lb · 4 reps · Barbell + pin press + standing · failure
Set 04, failure

Bent Over Row

Bent Over Row
45 lb · 8 reps · Barbell
Warm-up set
Bent Over Row
95 lb · 6 reps · Barbell
Warm-up set
Bent Over Row
145 lb · 10 reps · Barbell · 0 RIR
Set 01, 0 RIR
Recorded RPE 10
Bent Over Row
145 lb · 7 reps · Barbell · 1.5 RIR
Set 02, 1.5 RIR
Recorded RPE 8.5
Bent Over Row
145 lb · 6 reps · Barbell · 1 RIR
Set 03, 1 RIR
Recorded RPE 9

Overhead Single Arm Triceps Extension (rope attachment)

Overhead Single Arm Triceps Extension (rope attachment)
20 lb · 6 reps · Cable
Warm-up set
Overhead Single Arm Triceps Extension (rope attachment)
27.5 lb · 10 reps · Cable · 0.5 RIR
Set 01, 0.5 RIR
Recorded RPE 9.5
PR: 1RM · volume
Overhead Single Arm Triceps Extension (rope attachment)
27.5 lb · 8 reps · Cable · 1.5 RIR
Set 02, 1.5 RIR
Recorded RPE 8.5

Upright Row

Upright Row
90 lb · 15 reps · Barbell · 1 RIR
Set 01, 1 RIR
Recorded RPE 9
PR
Upright Row
90 lb · 10 reps · Barbell · 1.5 RIR
Set 02, 1.5 RIR
Recorded RPE 8.5

Oct 5, 20263:55 PM–4:29 PM

A moderate hamstring day

34m 27s · 9 sets

Romanian Deadlift

Romanian Deadlift
110 lb · 8 reps · Deadlift machine · 2nd floor Vibe + belt
Warm-up set
Romanian Deadlift
187.5 lb · 5 reps · Deadlift machine · 2nd floor Vibe + belt + straps
Warm-up set
Romanian Deadlift
220 lb · 7 reps · Deadlift machine · 2nd floor Vibe + belt + straps · 2 RIR
Set 01, 2 RIR
Recorded RPE 8
PR
Romanian Deadlift
220 lb · 7 reps · Deadlift machine · 2nd floor Vibe + belt + straps · 1.5 RIR
Set 02, 1.5 RIR
Recorded RPE 8.5

Seated Leg Curl

Seated Leg Curl
100 lb · 6 reps · Leg Curl Machine · 2nd floor vibe
Warm-up set
Seated Leg Curl
180 lb · 8 reps · Leg Curl Machine · 2nd floor vibe · 1 RIR
Set 01, 1 RIR
Recorded RPE 9
PR: max load
Seated Leg Curl
180 lb · 4 reps · Leg Curl Machine · 2nd floor vibe · 0 RIR
Set 02, 0 RIR
Recorded RPE 10

Hip Abduction

Hip Abduction
120 lb · 8 reps · Outer Thigh Machine
Warm-up set
Hip Abduction
190 lb · 16 reps · Outer Thigh Machine · 0 RIR
Set 01, 0 RIR
Recorded RPE 10
Hip Abduction
205 lb · 12 reps · Outer Thigh Machine · 1 RIR
Set 02, 1 RIR
Recorded RPE 9

Captains Chair Straight Leg Raise

Captains Chair Straight Leg Raise
19 reps · Bodyweight · 0 RIR
Set 01, 0 RIR
Recorded RPE 10
PR: reps
Captains Chair Straight Leg Raise
15 reps · Bodyweight · 0 RIR
Set 02, 0 RIR
Recorded RPE 10
Captains Chair Straight Leg Raise
10 reps · Bodyweight · 0.5 RIR
Set 03, 0.5 RIR
Recorded RPE 9.5

Oct 2, 202611:57 AM–12:21 PM

Fridarms

24m 06s · 6 sets

Straight Back Seated Row

Straight Back Seated Row
100 lb · 10 reps · Cable
Warm-up set
Straight Back Seated Row
160 lb · 13 reps · Cable · failure
Set 01, failure
PR
Straight Back Seated Row
160 lb · 10 reps · Cable · 0 RIR
Set 02, 0 RIR
Recorded RPE 10
Straight Back Seated Row
160 lb · 7 reps · Cable · 1 RIR
Set 03, 1 RIR
Recorded RPE 9

Reverse Grip Preacher Curl

Reverse Grip Preacher Curl
25 lb · 8 reps · Barbell
Warm-up set
Reverse Grip Preacher Curl
45 lb · 7 reps · Barbell · failure
Set 01, failure
Reverse Grip Preacher Curl
45 lb · 4 reps · Barbell · failure
Set 02, failure
Reverse Grip Preacher Curl
35 lb · 7 reps · Barbell · failure
Set 03, failure

Oct 1, 20262:06 PM–2:43 PM

Ush Pay Own Day

37m 00s · 11 sets

Chest Dip

Chest Dip
-55 lb · 8 reps · Bodyweight
Warm-up set
Chest Dip
-20 lb · 4 reps · Bodyweight
Warm-up set
Chest Dip
25 lb · 8 reps · Bodyweight · 0.5 RIR
Set 01, 0.5 RIR
Recorded RPE 9.5
Chest Dip
25 lb · 7 reps · Bodyweight · 1 RIR
Set 02, 1 RIR
Recorded RPE 9
Chest Dip
25 lb · 5 reps · Bodyweight · 0.5 RIR
Set 03, 0.5 RIR
Recorded RPE 9.5

Chest Fly

Chest Fly
120 lb · 8 reps · Vertical Pec Fly · 2nd floor vibe
Warm-up set
Chest Fly
195 lb · 14 reps · Vertical Pec Fly · 2nd floor vibe · 1.5 RIR
Set 01, 1.5 RIR
Recorded RPE 8.5
PR
Chest Fly
195 lb · 11 reps · Vertical Pec Fly · 2nd floor vibe · 0.5 RIR
Set 02, 0.5 RIR
Recorded RPE 9.5
Chest Fly
195 lb · 7 reps · Vertical Pec Fly · 2nd floor vibe · failure
Set 03, failure

Crossover

Crossover
15 lb ×2 · 8 reps · Cable
Warm-up set
Crossover
25 lb ×2 · 10 reps · Cable · 1.5 RIR
Set 01, 1.5 RIR
Recorded RPE 8.5
Crossover
25 lb ×2 · 9 reps · Cable · 1 RIR
Set 02, 1 RIR
Recorded RPE 9

Overhead Triceps Extension

Overhead Triceps Extension
50 lb · 8 reps · Cable
Warm-up set
Overhead Triceps Extension
80 lb · 4 reps · Cable · failure
Set 01, failure

One Arm Lateral Raise

One Arm Lateral Raise
15 lb · 12 reps · Cable · 1 RIR
Set 01, 1 RIR
Recorded RPE 9
PR: 1RM · volume
One Arm Lateral Raise
15 lb · 7 reps · Cable · failure
Set 02, failure

Sep 30, 202612:51 PM–1:58 PM

Quads and biceps, what else is new

1h 07m · 18 sets

Squat

Squat
45 lb · 8 reps · Barbell
Warm-up set
Squat
135 lb · 6 reps · Barbell + belt
Warm-up set
Squat
185 lb · 3 reps · Barbell
Warm-up set
Squat
245 lb · 4 reps · Barbell + belt · 1.5 RIR
Set 01, 1.5 RIR
Recorded RPE 8.5
PR
Squat
205 lb · 10 reps · Barbell + belt · 1 RIR
Set 02, 1 RIR
Recorded RPE 9
PR: volume · reps
Squat
205 lb · 6 reps · Barbell + belt · 1.5 RIR
Set 03, 1.5 RIR
Recorded RPE 8.5
Squat
205 lb · 5 reps · Barbell + belt · 1.5 RIR
Set 04, 1.5 RIR
Recorded RPE 8.5

Hip Adduction

Hip Adduction
150 lb · 8 reps · ROC-IT hip adductor · 0.5 RIR
Set 01, 0.5 RIR
Recorded RPE 9.5
PR: 1RM
Hip Adduction
150 lb · 8 reps · ROC-IT hip adductor · 0 RIR
Set 02, 0 RIR
Recorded RPE 10
Hip Adduction
150 lb · 4 reps · ROC-IT hip adductor · failure
Set 03, failure

Leg Extension

Leg Extension
60 lb · 8 reps · Leg Extension Roc-It · 3rd floor Vibe
Warm-up set
Leg Extension
110 lb · 6 reps · Leg Extension Roc-It · 3rd floor Vibe
Warm-up set
Leg Extension
190 lb · 10 reps · Leg Extension Roc-It · 3rd floor Vibe · 0 RIR
Set 01, 0 RIR
Recorded RPE 10
PR
Leg Extension
190 lb · 12 reps · Leg Extension Roc-It · 3rd floor Vibe · 0.5 RIR
Set 02, 0.5 RIR
Recorded RPE 9.5
PR
Leg Extension
190 lb · 10 reps · Leg Extension Roc-It · 3rd floor Vibe · failure
Set 03, failure

Seated Face Pull With Dual Cable

Seated Face Pull With Dual Cable
42.5 lb ×2 · 14 reps · Cable · 1 RIR
Set 01, 1 RIR
Recorded RPE 9
PR: 1RM · volume
Seated Face Pull With Dual Cable
42.5 lb ×2 · 10 reps · Cable · 1 RIR
Set 02, 1 RIR
Recorded RPE 9
Seated Face Pull With Dual Cable
42.5 lb ×2 · 7 reps · Cable · 0 RIR
Set 03, 0 RIR
Recorded RPE 10

Incline Row

Incline Row
120 lb · 8 reps · Historical Incline Row (Atlantis)
Warm-up set
Incline Row
180 lb · 8 reps · Historical Incline Row (Atlantis) · 0.5 RIR
Set 01, 0.5 RIR
Recorded RPE 9.5
Incline Row
180 lb · 7 reps · Historical Incline Row (Atlantis) · 0 RIR
Set 02, 0 RIR
Recorded RPE 10

Reverse Grip Preacher Curl

Reverse Grip Preacher Curl
25 lb · 6 reps · Barbell
Warm-up set
Reverse Grip Preacher Curl
45 lb · 5 reps · Barbell · failure
Set 01, failure
Reverse Grip Preacher Curl
40 lb · 4 reps · Barbell · failure
Set 02, failure
Reverse Grip Preacher Curl
35 lb · 3 reps · Barbell · failure
Set 03, failure

Sep 30, 2026

Sep 20–30, 2026 · sick

Sep 29, 20269:23 AM–9:56 AM

B4 Ultra Interview

33m 41s · 7 sets

Incline Bench Press

Incline Bench Press
45 lb · 10 reps · Cambered bar
Warm-up set
Incline Bench Press
95 lb · 4 reps · Cambered bar
Warm-up set
Incline Bench Press
145 lb · 6 reps · Cambered bar · 1 RIR
Set 01, 1 RIR
Recorded RPE 9
PR: 1RM
Incline Bench Press
125 lb · 8 reps · Cambered bar · 1.5 RIR
Set 02, 1.5 RIR
Recorded RPE 8.5
Incline Bench Press
125 lb · 6 reps · Cambered bar · 1 RIR
Set 03, 1 RIR
Recorded RPE 9
Incline Bench Press
125 lb · 5 reps · Cambered bar · 2 RIR
Set 04, 2 RIR
Recorded RPE 8

Chest Fly

Chest Fly
115 lb · 8 reps · Historical Pec Fly (Roc It Machine)
Warm-up set
Chest Fly
195 lb · 4 reps · Historical Pec Fly (Roc It Machine)
Warm-up set
Chest Fly
215 lb · 10 reps · Historical Pec Fly (Roc It Machine) · failure
Set 01, failure
PR: 1RM · volume

One Arm Lateral Raise

One Arm Lateral Raise
10 lb · 8 reps · Cable
Warm-up set
One Arm Lateral Raise
15 lb · 11 reps · Cable · 0.5 RIR
Set 01, 0.5 RIR
Recorded RPE 9.5
One Arm Lateral Raise
15 lb · 8 reps · Cable · failure
Set 02, failure

Sep 28, 20261:26 PM–2:38 PM

Legs but also arms

1h 11m · 16 sets

Power Clean

Power Clean
20 lb · 10 reps · Sandbag
Warm-up set
Power Clean
45 lb · 10 reps · Barbell
Warm-up set
Power Clean
95 lb · 6 reps · Barbell
Warm-up set
Power Clean
115 lb · 10 reps · Barbell · 1.5 RIR
Set 01, 1.5 RIR
Recorded RPE 8.5
PR: 1RM · volume
Power Clean
115 lb · 10 reps · Barbell · 1 RIR
Set 02, 1 RIR
Recorded RPE 9
Power Clean
115 lb · 5 reps · Barbell · failure
Set 03, failure

Hip Thrust

Hip Thrust
45 lb · 6 reps · GluteBuilder · 2nd floor vibe
Warm-up set
Hip Thrust
95 lb · 6 reps · GluteBuilder · 2nd floor vibe
Warm-up set
Hip Thrust
185 lb · 10 reps · GluteBuilder · 2nd floor vibe · 1.5 RIR
Set 01, 1.5 RIR
Recorded RPE 8.5
PR
Hip Thrust
185 lb · 10 reps · GluteBuilder · 2nd floor vibe · 0.5 RIR
Set 02, 0.5 RIR
Recorded RPE 9.5
Hip Thrust
185 lb · 10 reps · GluteBuilder · 2nd floor vibe · 0.5 RIR
Set 03, 0.5 RIR
Recorded RPE 9.5

Seated Leg Curl

Seated Leg Curl
100 lb · 8 reps · Leg Curl Machine · 2nd floor vibe
Warm-up set
Seated Leg Curl
175 lb · 10 reps · Leg Curl Machine · 2nd floor vibe · 1 RIR
Set 01, 1 RIR
Recorded RPE 9
PR
Seated Leg Curl
175 lb · 9 reps · Leg Curl Machine · 2nd floor vibe · 1 RIR
Set 02, 1 RIR
Recorded RPE 9
Seated Leg Curl
175 lb · 8 reps · Leg Curl Machine · 2nd floor vibe · 0.5 RIR
Set 03, 0.5 RIR
Recorded RPE 9.5

Hip Abduction

Hip Abduction
140 lb · 8 reps · Outer Thigh Machine
Warm-up set
Hip Abduction
205 lb · 13 reps · Outer Thigh Machine · 0.5 RIR
Set 01, 0.5 RIR
Recorded RPE 9.5
Hip Abduction
205 lb · 10 reps · Outer Thigh Machine · failure
Set 02, failure
Recorded RPE 9
↳ 155 lb · 11 reps · Outer Thigh Machine · 1 RIR
↳ 105 lb · 13 reps · Outer Thigh Machine · failure

Preacher Curl

Preacher Curl
25 lb · 10 reps · Barbell
Warm-up set
Preacher Curl
45 lb · 6 reps · Barbell
Warm-up set
Preacher Curl
65 lb · 9 reps · Barbell · 0 RIR
Set 01, 0 RIR
Recorded RPE 10
PR: 1RM
Preacher Curl
65 lb · 5 reps · Barbell · 0 RIR
Set 02, 0 RIR
Recorded RPE 10
Preacher Curl
55 lb · 7 reps · Barbell · failure
Set 03, failure

Upright Row

Upright Row
70 lb · 13 reps · Barbell · 1 RIR
Set 01, 1 RIR
Recorded RPE 9
PR
Upright Row
70 lb · 9 reps · Barbell · failure
Set 02, failure

Sep 25, 20264:21 PM–6:11 PM

Pulls up @ home bc sick

1h 50m · 2 sets

Pull Up (Parallel Grip)

Pull Up (Parallel Grip)
13 reps · Bodyweight · failure
Set 01, failure
Pull Up (Parallel Grip)
8 reps · Bodyweight · 0 RIR
Set 02, 0 RIR
Recorded RPE 10

Sep 19, 20261:25 PM–3:18 PM

Almost Finished One Huberman Podcast

1h 53m · 20 sets

Bench Press

Bench Press
95 lb · 8 reps · Cambered bar
Warm-up set
Bench Press
115 lb · 5 reps · Cambered bar
Warm-up set
Bench Press
160 lb · 7 reps · Cambered bar · 1 RIR
Set 01, 1 RIR
Recorded RPE 9
PR: 1RM
Bench Press
145 lb · 6 reps · Cambered bar · 0.5 RIR
Set 02, 0.5 RIR
Recorded RPE 9.5
Bench Press
145 lb · 5 reps · Cambered bar · 1.5 RIR
Set 03, 1.5 RIR
Recorded RPE 8.5

Overhead Press

Overhead Press
45 lb · 8 reps · Barbell + standing
Warm-up set
Overhead Press
95 lb · 4 reps · Barbell + standing · failure
Set 01, failure
Overhead Press
65 lb · 9 reps · Barbell + standing · 0.5 RIR
Set 02, 0.5 RIR
Recorded RPE 9.5
Overhead Press
65 lb · 6 reps · Barbell + standing · failure
Set 03, failure

Deadlift

Deadlift
65 lb · 8 reps · Barbell
Warm-up set
Deadlift
155 lb · 6 reps · Barbell + belt + straps
Warm-up set
Deadlift
245 lb · 3 reps · Barbell + belt + straps
Warm-up set
Deadlift
295 lb · 6 reps · Barbell + belt + straps · 0 RIR
Set 01, 0 RIR
Recorded RPE 10
PR
Deadlift
245 lb · 6 reps · Barbell + belt + straps · 1 RIR
Set 02, 1 RIR
Recorded RPE 9

Flexion Row

Flexion Row
80 lb · 8 reps · Cable
Warm-up set
Flexion Row
220 lb · 5 reps · Cable · 1.5 RIR
Set 01, 1.5 RIR
Recorded RPE 8.5
Flexion Row
220 lb · 3 reps · Cable · 0.5 RIR
Set 02, 0.5 RIR
Recorded RPE 9.5

Seated One Leg Curl

Seated One Leg Curl
60 lb ×2 · 6 reps · Seated Leg Curl Machine · 2nd floor Vibe
Warm-up set
Seated One Leg Curl
80 lb ×2 · 11 reps · Seated Leg Curl Machine · 2nd floor Vibe · 1 RIR
Set 01, 1 RIR
Recorded RPE 9
PR
Seated One Leg Curl
80 lb ×2 · 8 reps · Seated Leg Curl Machine · 2nd floor Vibe · 0.5 RIR
Set 02, 0.5 RIR
Recorded RPE 9.5

Chest Fly

Chest Fly
195 lb · 9 reps · Historical Pec Fly (Roc It Machine) · 1.5 RIR
Set 01, 1.5 RIR
Recorded RPE 8.5
PR: 1RM
Chest Fly
195 lb · 9 reps · Historical Pec Fly (Roc It Machine) · 0.5 RIR
Set 02, 0.5 RIR
Recorded RPE 9.5
Chest Fly
195 lb · 7 reps · Historical Pec Fly (Roc It Machine) · 0.5 RIR
Set 03, 0.5 RIR
Recorded RPE 9.5

Overhead Triceps Extension

Overhead Triceps Extension
45 lb · 7 reps · Barbell + standing
Warm-up set
Overhead Triceps Extension
70 lb · 9 reps · Barbell + standing · 1 RIR
Set 01, 1 RIR
Recorded RPE 9
PR
Overhead Triceps Extension
70 lb · 7 reps · Barbell + standing · 1.5 RIR
Set 02, 1.5 RIR
Recorded RPE 8.5
Overhead Triceps Extension
55 lb · 9 reps · Barbell + standing · 1 RIR
Set 03, 1 RIR
Recorded RPE 9

One Arm Lateral Raise

One Arm Lateral Raise
12.5 lb · 12 reps · Cable · 0.5 RIR
Set 01, 0.5 RIR
Recorded RPE 9.5
One Arm Lateral Raise
12.5 lb · 10 reps · Cable · 1.5 RIR
Set 02, 1.5 RIR
Recorded RPE 8.5