fitness

Fitness

Lifts, runs, and the breaks between them—one training history.

show muscle load + next focus

training compass

Next: biceps

Largest rested gap: about 21 volume points below its usual weekly pace.

bias the next lift

curls horizontal pull

familiar picks

muscle load

7 days through Aug 23

now / usual

shoulders

anterior deltsRecent load 25.6 volume points in the past seven days; usual weekly pace 21.3 points
lateral deltsRecent load 18.6 volume points in the past seven days; usual weekly pace 17.7 points
posterior deltsRecent load 1.8 volume points in the past seven days; usual weekly pace 15 points

traps

upper trapsRecent load 10.8 volume points in the past seven days; usual weekly pace 13.6 points
mid trapsRecent load 0 volume points in the past seven days; usual weekly pace 12.4 points
lower trapsRecent load 2.2 volume points in the past seven days; usual weekly pace 6.2 points

back

latsRecent load 5.8 volume points in the past seven days; usual weekly pace 22.9 points
rhomboidsRecent load 0 volume points in the past seven days; usual weekly pace 11.7 points
spinal erectorsRecent load 12.6 volume points in the past seven days; usual weekly pace 11 points

chest

upper chestRecent load 7 volume points in the past seven days; usual weekly pace 14.1 points
mid chestRecent load 21.6 volume points in the past seven days; usual weekly pace 13.7 points
lower chestRecent load 21.4 volume points in the past seven days; usual weekly pace 3.9 points
serratus anteriorRecent load 6.5 volume points in the past seven days; usual weekly pace 6.9 points

arms

bicepsRecent load 1.2 volume points in the past seven days; usual weekly pace 22.2 points
brachialisRecent load 0 volume points in the past seven days; usual weekly pace 12.2 points
tricepsRecent load 32.5 volume points in the past seven days; usual weekly pace 21.4 points
forearm flexorsRecent load 5.6 volume points in the past seven days; usual weekly pace 13.1 points
forearm extensorsRecent load 2.4 volume points in the past seven days; usual weekly pace 5.9 points

core

absRecent load 3.7 volume points in the past seven days; usual weekly pace 14.7 points
obliquesRecent load 0 volume points in the past seven days; usual weekly pace 3.2 points
hip flexorsRecent load 0 volume points in the past seven days; usual weekly pace 2.7 points

legs

quadsRecent load 7 volume points in the past seven days; usual weekly pace 20.4 points
hamstringsRecent load 11.9 volume points in the past seven days; usual weekly pace 15.3 points
adductorsRecent load 0 volume points in the past seven days; usual weekly pace 7.5 points

glutes

glute maxRecent load 14 volume points in the past seven days; usual weekly pace 17.1 points
glute medRecent load 0 volume points in the past seven days; usual weekly pace 3.6 points

calves

gastrocnemiusRecent load 0 volume points in the past seven days; usual weekly pace 2.8 points

bar = now · tick = usual week

training compass

Next: biceps

Largest rested gap: about 21 volume points below its usual weekly pace.

bias the next lift

curls horizontal pull

familiar picks

muscle load

7 days through Aug 23

now / usual

shoulders

anterior deltsRecent load 25.6 volume points in the past seven days; usual weekly pace 21.3 points
lateral deltsRecent load 18.6 volume points in the past seven days; usual weekly pace 17.7 points
posterior deltsRecent load 1.8 volume points in the past seven days; usual weekly pace 15 points

traps

upper trapsRecent load 10.8 volume points in the past seven days; usual weekly pace 13.6 points
mid trapsRecent load 0 volume points in the past seven days; usual weekly pace 12.4 points
lower trapsRecent load 2.2 volume points in the past seven days; usual weekly pace 6.2 points

back

latsRecent load 5.8 volume points in the past seven days; usual weekly pace 22.9 points
rhomboidsRecent load 0 volume points in the past seven days; usual weekly pace 11.7 points
spinal erectorsRecent load 12.6 volume points in the past seven days; usual weekly pace 11 points

chest

upper chestRecent load 7 volume points in the past seven days; usual weekly pace 14.1 points
mid chestRecent load 21.6 volume points in the past seven days; usual weekly pace 13.7 points
lower chestRecent load 21.4 volume points in the past seven days; usual weekly pace 3.9 points
serratus anteriorRecent load 6.5 volume points in the past seven days; usual weekly pace 6.9 points

arms

bicepsRecent load 1.2 volume points in the past seven days; usual weekly pace 22.2 points
brachialisRecent load 0 volume points in the past seven days; usual weekly pace 12.2 points
tricepsRecent load 32.5 volume points in the past seven days; usual weekly pace 21.4 points
forearm flexorsRecent load 5.6 volume points in the past seven days; usual weekly pace 13.1 points
forearm extensorsRecent load 2.4 volume points in the past seven days; usual weekly pace 5.9 points

core

absRecent load 3.7 volume points in the past seven days; usual weekly pace 14.7 points
obliquesRecent load 0 volume points in the past seven days; usual weekly pace 3.2 points
hip flexorsRecent load 0 volume points in the past seven days; usual weekly pace 2.7 points

legs

quadsRecent load 7 volume points in the past seven days; usual weekly pace 20.4 points
hamstringsRecent load 11.9 volume points in the past seven days; usual weekly pace 15.3 points
adductorsRecent load 0 volume points in the past seven days; usual weekly pace 7.5 points

glutes

glute maxRecent load 14 volume points in the past seven days; usual weekly pace 17.1 points
glute medRecent load 0 volume points in the past seven days; usual weekly pace 3.6 points

calves

gastrocnemiusRecent load 0 volume points in the past seven days; usual weekly pace 2.8 points

bar = now · tick = usual week

volume

fitness archive

Training days

Aug 17, 2025 - Aug 23, 2026 · 129 lift days · 1 run on 1 run day

lift volumelessmorerun

recent

Recent training

search full log →

Aug 22, 20262:43 PM–3:07 PM

Just deads again??

24m 00s · 6 sets

Deadlift

6 sets · 14 volume points

W
45 lbs × 10
W
135 lbs × 5
W
225 lbs × 3
RPE 9Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
295 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
275 lbs × 5
RPE 10Rate of perceived exertion. Strong values below 6 are treated as reps in reserve and converted to RPE during import.
245 lbs × 5

2026-08-21

New York Running

Aug 21, 2026 · 5:22 PM

4.03 mi43:3410:49 /mi

Running · 22 ft ascent · 42:51 moving