← Back to the workouts question · Front page

Your workouts

Client name: Bill

Was I progressing in my workouts in the Trainerize year?

Presenting Question

Question Verbatim from You: “I'm wondering can we add a similar analysis based on trainerize now that we have it?”
Interpretation of the Question (an attempt to make the question slightly more precise, computable and scientific):
- In your question you said “trainerize”. We are interpreting that as the log you kept in the Trainerize app, 2024-11-02 to 2025-10-17: the year Strong has nothing for.
- In your question you said “a similar analysis”. We are interpreting that as a page like Am I progressing in my workouts?, created 2026-10-02, and the Epoch A and B pages built from it: the same measure, and start against end within a plan.
- The Trainerize files come in ten blocks of about five weeks. We are treating the whole year as one plan and the blocks as phases in it, as decided with you on 2026-10-27: most exercises carry from block to block, and one block alone gives an exercise about four sessions, too few to compare a start with an end.
- Am I progressing in my workouts? asks whether you are progressing within your current (2026-10-01) plan. The same question, asked of the Trainerize year (2024-11-02 to 2025-10-17): for each exercise in that year's plan, was your best set — weight and reps combined, as an estimated one-rep max — stronger at the end of that plan than when the plan began?

Answer to the Presenting Question: Mostly yes

Mostly yes — based on the analysis below, and within its assumptions and limits. Of the 35 exercises you did in at least 6 sessions of one plan:

31 were stronger at the end of the plan than at its start
3 were weaker
1 was unchanged

Do you have a similar question? Join the waitlist.

How much did each exercise change?

strongerweaker · click an exercise to open its chart and raw data below

Data Source(s) and Date(s)

Data sources:
- Devices: Trainerize app workout log, exported 2025-11-01 and given to PerSci 2026-10-27: 185 training days, 3,788 sets
- Textual sources: none. The export carries no notes; its per-session effort rating is not used on this page.
Dates: 2024-11-02 to 2025-10-17, 202 sessions (a day with two of the year's templates counts as two)
Not logged: 2025-10-18 to 2025-11-02, between the last Trainerize session and the first Strong one. Unknown here, not rest.
8 of these days fall before 2024-11-11, where your epochs put the start of Epoch C; they are kept, as part of the same plan.
201 sets were logged with reps but the weight left blank (“10 X - lbs”). They are shown in the raw data but scored as neither weighted nor body-weight sets.
Whether a dumbbell weight is per dumbbell or both together is not yet confirmed: it is one of PerSci's open questions to you, asked 2026-10-02 about Strong, and the same answer is assumed for Trainerize. A change of convention would show here as a jump, not a gain.
People and Organizations Named or Anonymized:
- Named (in your template names, your notes, or what you told us): None
- Anonymized (shown by alias, inside your own notes and quotes too): None

What we compared (: “independent variable”)

Each exercise at the start of a plan, against the same exercise at the end of that plan, within the same workout. Never one plan against another.

Start (T1): the median of its first 3 sessions in a plan
End (T2): the median of its last 3 sessions
An exercise needs at least 6 sessions in one plan, so T1 and T2 never share a session
The plans, as your templates name them:
- Trainerize year: 2024-11-02 to 2025-10-17, 202 sessions

Numbered lines on each chart mark where each of the ten blocks began; hover a number for its date.

0 sessions used one-off, short-lived or default templates and are in no plan.

What we measured (: “dependent variable”)

How strong each exercise's best set was, with weight and reps combined.

Each session's score: its best set, as an estimated one-rep max: weight × (1 + reps ÷ 30) — so 10 lb × 10 is 13.3, and 12 lb × 12 is 16.8
T1 and T2: the median of 3 such session scores, not one best day
The change: T2 minus T1, as a share of T1
For other bodyweight exercises: the most reps in a set

Where was I progressing? 31

Click an exercise to see its score over time and every set you logged.

Dumbbell Single Leg Calf RaiseTrainerize year15 → 48 lb (10×15 → 30×18)▲ +220% †

T1, median of its first 3 sessions: 15 lb → T2, median of its last 3 sessions: 48 lb = +220% (48 − 15, as a share of 15)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, -3 to 150 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-07 Thu	1
2024-11-07 Thu	2
2024-11-07 Thu	3
2024-12-18 Wed	1	22	10
2025-02-05 Wed	1
2025-02-05 Wed	2	10	14
2025-02-05 Wed	3	10	12
2025-02-12 Wed	1	10	15
2025-02-12 Wed	2	10	15
2025-02-12 Wed	3	10	14
2025-02-19 Wed	1	12.5	13
2025-02-19 Wed	2	12.5	14
2025-02-19 Wed	3	12.5	12
2025-02-26 Wed	1	13.2	15
2025-02-26 Wed	2	13.5	15
2025-02-26 Wed	3	13.5	15
2025-03-05 Wed	1	15	14
2025-03-05 Wed	2	15	14
2025-03-05 Wed	3	15	11
2025-03-19 Wed	1	15	15
2025-03-19 Wed	2	15	14
2025-03-19 Wed	3	15	16
2025-04-09 Wed	1	15	15
2025-04-09 Wed	2	15	15
2025-04-09 Wed	3	15	16
2025-04-16 Wed	1	18	15
2025-04-16 Wed	2	18	14
2025-04-16 Wed	3	18	16
2025-04-23 Wed	1	17.6	16
2025-04-23 Wed	2	17.6	20
2025-04-23 Wed	3	17.6	20
2025-04-30 Wed	1	20	20
2025-04-30 Wed	2	20	17
2025-04-30 Wed	3	20	15
2025-05-07 Wed	1	25	16
2025-05-07 Wed	2	25	14
2025-05-07 Wed	3	25	16
2025-05-07 Wed	4	25	15
2025-05-16 Fri	1	25	17
2025-05-16 Fri	2	25	17
2025-05-16 Fri	3	25	17
2025-05-21 Wed	1	25	17
2025-05-21 Wed	2	25	17
2025-05-21 Wed	3	25	20
2025-05-28 Wed	1	25	18
2025-05-28 Wed	2	25	17
2025-06-04 Wed	1	25	20
2025-06-04 Wed	2	25	17
2025-06-04 Wed	3	25	15
2025-06-11 Wed	1	30	18
2025-06-11 Wed	2	30	18
2025-06-11 Wed	3	30	20
2025-06-18 Wed	1	30	18
2025-06-18 Wed	2	30	19
2025-06-18 Wed	3	20	19
2025-07-01 Tue	1	30	13
2025-07-01 Tue	2	30	13
2025-07-01 Tue	3	30	9
2025-08-20 Wed	1	30	14
2025-08-20 Wed	2	30	14
2025-08-20 Wed	3	90	14
2025-09-03 Wed	1	30	15
2025-09-03 Wed	2	30	16
2025-09-03 Wed	3	30	16
2025-09-09 Tue	1	30	17
2025-09-09 Tue	2	30	15
2025-09-09 Tue	3	30	15
2025-09-24 Wed	1	30	17
2025-09-24 Wed	2	30	16
2025-09-24 Wed	3	30	16
2025-10-08 Wed	1	30	18
2025-10-08 Wed	2	30	17
2025-10-08 Wed	3	30	16
2025-10-09 Thu	1	35	20
2025-10-09 Thu	2	35	20

Your notes are in your own copy of this page.

Cable Rope Rear Delt RowTrainerize year80 → 183 lb (57.5×12 → 125×14)▲ +128% †

T1, median of its first 3 sessions: 80 lb → T2, median of its last 3 sessions: 183 lb = +128% (183 − 80, as a share of 80)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 33 to 212 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-02 Sat	1	37.5	20
2024-11-02 Sat	2	47.5	20
2024-11-02 Sat	3	57.5	12
2024-11-04 Mon	1	30	22
2024-11-04 Mon	2	35	14
2024-11-04 Mon	3	35	16
2024-11-06 Wed	1	52.5	20
2024-11-06 Wed	2	57.5	11
2024-11-06 Wed	3	52.5	20
2024-11-10 Sun	1	52.5	20
2024-11-10 Sun	2	52.5	20
2024-11-10 Sun	3	52.5	20
2024-11-12 Tue	1	50	18
2024-11-12 Tue	2	50	12
2024-11-18 Mon	1	52.5	18
2024-11-18 Mon	2	52.5	18
2024-11-18 Mon	3	52.5	18
2024-11-29 Fri	1	72.5	17
2024-11-29 Fri	2	72.5	12
2024-11-29 Fri	3	72.5	14
2024-12-03 Tue	1	57.5	20
2024-12-03 Tue	2	62.5	20
2024-12-03 Tue	3	62.5	20
2024-12-06 Fri	1	37.5	20
2024-12-06 Fri	2	42.5	20
2024-12-06 Fri	3	47.5	20
2024-12-10 Tue	1	72.5	18
2024-12-10 Tue	2	72.5	17
2024-12-10 Tue	3	72.5	18
2024-12-13 Fri	1	72.5	20
2024-12-13 Fri	2	72.5	18
2024-12-13 Fri	3	72.5	20
2024-12-16 Mon	1	75	20
2024-12-16 Mon	2	75	18
2024-12-16 Mon	3	75	17
2024-12-19 Thu	1	80	16
2024-12-19 Thu	2	80	14
2024-12-19 Thu	3	80	14
2025-01-04 Sat	1	65	20
2025-01-04 Sat	2	80	15
2025-01-04 Sat	3	80	14
2025-01-22 Wed	1	55	20
2025-01-22 Wed	2	60	20
2025-01-22 Wed	3	70	20
2025-01-31 Fri	1	75	15
2025-01-31 Fri	2	75	12
2025-01-31 Fri	3	75	12
2025-01-31 Fri	4	75	12
2025-02-03 Mon	1	72.5	16
2025-02-03 Mon	2	72.5	17
2025-02-03 Mon	3	72.5	14
2025-02-03 Mon	4	72.5	14
2025-02-08 Sat	1	85	14
2025-02-08 Sat	2	85	14
2025-02-08 Sat	3	85	14
2025-02-10 Mon	1	85	16
2025-02-10 Mon	2	85	16
2025-02-10 Mon	3	85	15
2025-02-13 Thu	1	85	18
2025-02-13 Thu	2	85	16
2025-02-13 Thu	3	85	18
2025-02-17 Mon	1	87.5	18
2025-02-17 Mon	2	87.5	17
2025-02-17 Mon	3	87.5	17
2025-02-21 Fri	1	90	15
2025-02-21 Fri	2	90	14
2025-02-21 Fri	3	90	11
2025-02-24 Mon	1	95	17
2025-02-24 Mon	2	95	15
2025-02-24 Mon	3	95	12
2025-02-27 Thu	1	95	17
2025-02-27 Thu	2	95	16
2025-02-27 Thu	3	95	14
2025-03-06 Thu	1	95	20
2025-03-06 Thu	2	95	18
2025-03-06 Thu	3	95	18
2025-03-10 Mon	1	100	18
2025-03-10 Mon	2	100	14
2025-03-10 Mon	3	100	12
2025-03-14 Fri	1	90	14
2025-03-14 Fri	2	90	14
2025-03-14 Fri	3	90	12
2025-03-17 Mon	1	92.5	20
2025-03-17 Mon	2	92.5	17
2025-03-17 Mon	3	92.5	15
2025-03-20 Thu	1	92.5	20
2025-03-20 Thu	2	92.5	17
2025-03-20 Thu	3	92.5	15
2025-03-24 Mon	1	97.5	20
2025-03-24 Mon	2	97.5	16
2025-03-24 Mon	3	97.5	15
2025-04-11 Fri	1	95	12
2025-04-11 Fri	2	95	13
2025-04-11 Fri	3	95	12
2025-04-14 Mon	1	95	21
2025-04-14 Mon	2	95	18
2025-04-14 Mon	3	95	17
2025-04-18 Fri	1	95	18
2025-04-18 Fri	2	95	14
2025-04-18 Fri	3	95	12
2025-04-21 Mon	1	95	22
2025-04-21 Mon	2	95	20
2025-04-21 Mon	3	95	16
2025-04-24 Thu	1	97.5	20
2025-04-24 Thu	2	97.5	20
2025-04-24 Thu	3	97.5	16
2025-04-28 Mon	1	105	20
2025-04-28 Mon	2	105	20
2025-04-28 Mon	3	105	17
2025-05-03 Sat	1	107.5	20
2025-05-03 Sat	2	107.5	20
2025-05-03 Sat	3	107.5	18
2025-05-05 Mon	1	120	15
2025-05-05 Mon	2	120	13
2025-05-05 Mon	3	120	13
2025-05-09 Fri	1	97.5	15
2025-05-09 Fri	2	97.5	14
2025-05-09 Fri	3	97.5	14
2025-05-14 Wed	1	95	20
2025-05-14 Wed	2	95	15
2025-05-14 Wed	3	95	15
2025-05-19 Mon	1	105	20
2025-05-19 Mon	2	105	16
2025-05-19 Mon	3	105	17
2025-05-23 Fri	1	95	20
2025-05-23 Fri	2	95	20
2025-05-23 Fri	3	95	14
2025-06-06 Fri	1	97.5	16
2025-06-06 Fri	2	97.2	14
2025-06-06 Fri	3	97.5	12
2025-06-13 Fri	1	97.5	20
2025-06-13 Fri	2	97.5	17
2025-06-13 Fri	3	97.5	14
2025-06-19 Thu	1	97.5	21
2025-06-19 Thu	2	97.5	18
2025-06-19 Thu	3	97.5	15
2025-06-19 Thu	4	97.5	18
2025-07-03 Thu	1	100	22
2025-07-03 Thu	2	100	17
2025-07-03 Thu	3	100	16
2025-08-08 Fri	1	100	20
2025-08-08 Fri	2	100	12
2025-08-08 Fri	3	100	14
2025-08-16 Sat	1	115	12
2025-08-16 Sat	2	115	12
2025-08-16 Sat	3	115	10
2025-08-22 Fri	1	110	11
2025-08-22 Fri	2	100	14
2025-08-22 Fri	3	100	12
2025-08-29 Fri	1	115	11
2025-08-29 Fri	2	115	12
2025-08-29 Fri	3	115	11
2025-09-04 Thu	1	115	16
2025-09-04 Thu	2	115	15
2025-09-04 Thu	3	115	14
2025-09-09 Tue	1	115	12
2025-09-09 Tue	2	115	12
2025-09-09 Tue	3	115	10
2025-09-25 Thu	1	115	20
2025-09-25 Thu	2	115	16
2025-09-25 Thu	3	115	14
2025-10-02 Thu	1	125	15
2025-10-02 Thu	2	125	12
2025-10-02 Thu	3	125	11
2025-10-07 Tue	1	125	14
2025-10-07 Tue	2	125	12
2025-10-07 Tue	3	125	11
2025-10-10 Fri	1	125	15
2025-10-10 Fri	2	125	13
2025-10-10 Fri	3	125	13
2025-10-16 Thu	1	125	12
2025-10-16 Thu	2	125	9
2025-10-16 Thu	3	125	9

Your notes are in your own copy of this page.

Hanging Leg RaiseTrainerize year9 → 20 reps▲ +122%

T1, median of its first 3 sessions: 9 reps → T2, median of its last 3 sessions: 20 reps = +122% (20 − 9, as a share of 9)

Each dot is one session: its most reps in one set. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 5 to 24 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-25 Mon	1	body	7
2024-11-25 Mon	2	body	5
2024-11-25 Mon	3	body	6
2024-11-29 Fri	1	body	8
2024-11-29 Fri	2	body	8
2024-11-29 Fri	3	body	9
2024-12-09 Mon	1	body	9
2024-12-09 Mon	2	body	8
2024-12-09 Mon	3	body	9
2024-12-13 Fri	1	body	9
2024-12-13 Fri	2	body	9
2024-12-13 Fri	3	body	9
2024-12-17 Tue	1	body	11
2024-12-17 Tue	2	body	9
2024-12-17 Tue	3	body	10
2024-12-19 Thu	1	body	12
2024-12-19 Thu	2	body	11
2024-12-19 Thu	3	body	10
2025-01-24 Fri	1	body	10
2025-01-24 Fri	2	body	14
2025-01-24 Fri	3	body	14
2025-01-31 Fri	1	body	10
2025-01-31 Fri	2	body	7
2025-01-31 Fri	3	body	5
2025-01-31 Fri	4	body	5
2025-02-04 Tue	1	body	10
2025-02-04 Tue	2	body	7
2025-02-04 Tue	3	body	6
2025-02-08 Sat	1	body	12
2025-02-08 Sat	2	body	9
2025-02-08 Sat	3	body	9
2025-02-13 Thu	1	body	12
2025-02-13 Thu	2	body	10
2025-02-13 Thu	3	body	10
2025-02-18 Tue	1	body	14
2025-02-18 Tue	2	body	10
2025-02-18 Tue	3	body	11
2025-02-21 Fri	1	body	15
2025-02-21 Fri	2	body	12
2025-02-21 Fri	3	body	10
2025-02-25 Tue	1	body	15
2025-02-25 Tue	2	body	12
2025-02-25 Tue	3	body	10
2025-03-04 Tue	1	body	10
2025-03-04 Tue	2	body	12
2025-03-04 Tue	3	body	12
2025-03-04 Tue	4	body	10
2025-03-14 Fri	1	body	10
2025-03-14 Fri	2	body	20
2025-03-14 Fri	3	body	10
2025-03-14 Fri	4	body	9
2025-04-11 Fri	1	body	11
2025-04-11 Fri	2	body	9
2025-04-11 Fri	3	body	9
2025-04-18 Fri	1	body	12
2025-04-18 Fri	2	body	10
2025-04-18 Fri	3	body	10
2025-04-22 Tue	1	body	15
2025-04-22 Tue	2	body	11
2025-04-22 Tue	3	body	11
2025-04-24 Thu	1	body	15
2025-04-24 Thu	2	body	11
2025-04-24 Thu	3	body	11
2025-05-09 Fri	1	body	15
2025-05-09 Fri	2	body	11
2025-05-09 Fri	3	body	10
2025-05-14 Wed	1	body	13
2025-05-14 Wed	2	body	8
2025-05-14 Wed	3	body	9
2025-05-20 Tue	1	body	14
2025-05-20 Tue	2	body	10
2025-05-20 Tue	3	body	10
2025-05-23 Fri	1	body	13
2025-05-23 Fri	2	body	10
2025-05-23 Fri	3	body	6
2025-06-03 Tue	1	body	20
2025-06-03 Tue	2	body	15
2025-06-03 Tue	3	body	15
2025-06-06 Fri	1	body	18
2025-06-06 Fri	2	body	16
2025-06-06 Fri	3	body	16
2025-06-10 Tue	1	body	20
2025-06-10 Tue	2	body	17
2025-06-10 Tue	3	body	14
2025-06-10 Tue	4	body	15
2025-06-13 Fri	1	body	20
2025-06-13 Fri	2	body	17
2025-06-13 Fri	3	body	14
2025-06-19 Thu	1	body	20
2025-06-19 Thu	2	body	18
2025-06-19 Thu	3	body	16
2025-06-19 Thu	4	body	14
2025-07-03 Thu	1	body	22
2025-07-03 Thu	2	body	20
2025-07-03 Thu	3	body	20
2025-07-18 Fri	1	body	20
2025-07-18 Fri	2	body	20
2025-07-18 Fri	3	body	18
2025-08-05 Tue	1	body	20
2025-08-05 Tue	2	body	20
2025-08-05 Tue	3	body	20
2025-08-15 Fri	1	body	14
2025-08-15 Fri	2	body	14
2025-08-15 Fri	3	body	10

Weight Col: body = bodyweight

Your notes are in your own copy of this page.

Lateral Raise on Incline BenchTrainerize year16 → 35 lb (10×18 → 25×12)▲ +119% †

T1, median of its first 3 sessions: 16 lb → T2, median of its last 3 sessions: 35 lb = +119% (35 − 16, as a share of 16)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 12 to 39 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-06-30 Mon	1	10	12
2025-06-30 Mon	2	10	15
2025-06-30 Mon	3
2025-07-07 Mon	1	10	15
2025-07-07 Mon	2	10	20
2025-07-07 Mon	3	10	20
2025-07-15 Tue	1	10	18
2025-07-15 Tue	2	10	16
2025-07-22 Tue	1	10	20
2025-07-22 Tue	2	10	20
2025-07-22 Tue	3	10	17
2025-08-11 Mon	1	12.5	20
2025-08-11 Mon	2	12.5	20
2025-08-11 Mon	3	12.5	20
2025-08-18 Mon	1	12.5	12
2025-08-18 Mon	2	12.5	15
2025-08-18 Mon	3	12.5	20
2025-08-25 Mon	1	12.5	20
2025-08-25 Mon	2	12.5	20
2025-08-25 Mon	3	12.5	20
2025-09-01 Mon	1	15	20
2025-09-01 Mon	2	15	20
2025-09-01 Mon	3	15	15
2025-09-08 Mon	1	17.5	18
2025-09-08 Mon	1	17.5	20
2025-09-08 Mon	2	17.5	20
2025-09-08 Mon	2	17.5	21
2025-09-08 Mon	3	17.5	20
2025-09-08 Mon	3	17.5	20
2025-09-11 Thu	1	20	20
2025-09-11 Thu	2	20	20
2025-09-11 Thu	3	20	20
2025-09-15 Mon	1	22.5	14
2025-09-15 Mon	2	22.5	15
2025-09-15 Mon	3	22.5	14
2025-09-16 Tue	1	25	12
2025-09-16 Tue	2	22.5	12
2025-09-16 Tue	3	22.5	12
2025-09-23 Tue	1	25	10
2025-09-23 Tue	2	22.5	15
2025-09-23 Tue	3	22.5	15
2025-10-03 Fri	1	22.5	18
2025-10-03 Fri	2	22.5	17
2025-10-03 Fri	3	22.5	18
2025-10-06 Mon	1	25	12

Your notes are in your own copy of this page.

Slant Board Sit-upTrainerize year38 → 76 lb (25×16 → 48.5×17)▲ +98% †

T1, median of its first 3 sessions: 38 lb → T2, median of its last 3 sessions: 76 lb = +98% (76 − 38, as a share of 38)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 30 to 86 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-08 Fri	1	25	12
2024-11-08 Fri	2	25	12
2024-11-08 Fri	3	25	14
2024-11-13 Wed	1	25	14
2024-11-13 Wed	2	25	16
2024-11-13 Wed	3	25	14
2024-11-13 Wed	4	25	14
2024-12-11 Wed	1	35	14
2024-12-11 Wed	2	45	14
2024-12-11 Wed	3	45	14
2024-12-18 Wed	1	45	15
2024-12-18 Wed	2	30	15
2024-12-18 Wed	3	30	14
2025-01-30 Thu	1	30	17
2025-01-30 Thu	2	30	17
2025-01-30 Thu	3	30	17
2025-02-05 Wed	1	35	15
2025-02-05 Wed	2	35	16
2025-02-05 Wed	3	35	15
2025-02-12 Wed	1	35	16
2025-02-12 Wed	2	35	15
2025-02-12 Wed	3	35	15
2025-02-19 Wed	1	40	15
2025-02-19 Wed	2	40	15
2025-02-19 Wed	3	40	15
2025-02-26 Wed	1	44	15
2025-02-26 Wed	2	44	15
2025-02-26 Wed	3	44	15
2025-03-05 Wed	1	45	16
2025-03-05 Wed	2	48	16
2025-03-05 Wed	3	48	17
2025-03-19 Wed	1	44	20
2025-03-19 Wed	2	44	20
2025-03-19 Wed	3	44	20
2025-04-09 Wed	1	44	20
2025-04-09 Wed	2	44	20
2025-04-09 Wed	3	44	20
2025-04-16 Wed	1	44	20
2025-04-16 Wed	2	48	20
2025-04-16 Wed	3	48	20
2025-04-23 Wed	1	48	16
2025-04-23 Wed	2	48	16
2025-04-23 Wed	3	48	15
2025-04-30 Wed	1	52	12
2025-04-30 Wed	2	52	8
2025-04-30 Wed	3	52	9
2025-05-07 Wed	1	52	12
2025-05-07 Wed	2	52	12
2025-05-16 Fri	1	52	14
2025-05-16 Fri	2	52	15
2025-05-16 Fri	3	52	14
2025-05-21 Wed	1	52	14
2025-05-21 Wed	2	52	12
2025-05-21 Wed	3	52	14
2025-05-28 Wed	1	52	14
2025-05-28 Wed	2	52	12
2025-05-28 Wed	3	52	10
2025-06-04 Wed	1	52	15
2025-06-04 Wed	2	52	12
2025-06-04 Wed	3	52	10
2025-06-18 Wed	1	52	15
2025-06-18 Wed	2	52	12
2025-06-18 Wed	3	52	12
2025-07-01 Tue	1	52	13
2025-07-01 Tue	2	52	15
2025-07-01 Tue	3	52	15
2025-08-20 Wed	1	52	13
2025-08-20 Wed	2	52	13
2025-08-20 Wed	3	52	12
2025-09-03 Wed	1	48.5	15
2025-09-03 Wed	2	48.5	14
2025-09-03 Wed	3	48.5	15
2025-09-24 Wed	1	48.5	16
2025-09-24 Wed	2	48.5	14
2025-09-24 Wed	3	48.5	14
2025-10-08 Wed	1	48.5	17
2025-10-08 Wed	2	48.5	15
2025-10-08 Wed	3	48.5	14
2025-10-15 Wed	1	48.5	17
2025-10-15 Wed	2	48.5	14
2025-10-15 Wed	3	48.5	15

Your notes are in your own copy of this page.

Chest Supported T-bar RowTrainerize year60 → 108 lb (40×15 → 75×13)▲ +79% †

T1, median of its first 3 sessions: 60 lb → T2, median of its last 3 sessions: 108 lb = +79% (108 − 60, as a share of 60)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 51 to 120 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-08 Fri	1	40	14
2024-11-08 Fri	2	40	16
2024-11-08 Fri	3	40	15
2024-11-11 Mon	1	40	14
2024-11-11 Mon	2	40	14
2024-11-11 Mon	3	40	12
2024-11-11 Mon	4	40	12
2024-11-21 Thu	1	40	15
2024-11-21 Thu	2	40	14
2024-11-21 Thu	3	40	12
2024-11-21 Thu	4	40	10
2024-11-28 Thu	1	55	12
2024-11-28 Thu	2	65	10
2024-11-28 Thu	3	65	10
2024-12-05 Thu	1	50	10
2024-12-05 Thu	2	45	10
2024-12-05 Thu	3	45	10
2024-12-12 Thu	1	65	10
2024-12-12 Thu	2	55	8
2024-12-12 Thu	3	45	10
2024-12-20 Fri	1	50	10
2024-12-20 Fri	2	50	10
2025-02-01 Sat	1	55	10
2025-02-01 Sat	2	55	10
2025-02-01 Sat	3	55	8
2025-02-01 Sat	4	55	7
2025-02-07 Fri	1	60	11
2025-02-07 Fri	2	60	10
2025-02-07 Fri	3	60	10
2025-02-14 Fri	1	62.5	10
2025-02-14 Fri	2	62.5	14
2025-02-14 Fri	3	62.5	12
2025-02-20 Thu	1	60	11
2025-02-20 Thu	2	60	15
2025-02-20 Thu	3	70	8
2025-02-20 Thu	4	70	8
2025-02-28 Fri	1	70	9
2025-02-28 Fri	2	70	8
2025-02-28 Fri	3	70	8
2025-02-28 Fri	4	70	8
2025-03-07 Fri	1	50	14
2025-03-07 Fri	2	50	19
2025-03-07 Fri	3	50	17
2025-03-21 Fri	1	50	17
2025-03-21 Fri	2	50	18
2025-03-21 Fri	3	50	16
2025-04-10 Thu	1	50	20
2025-04-10 Thu	2	50	17
2025-04-10 Thu	3	50	16
2025-04-17 Thu	1	70	10
2025-04-17 Thu	2	70	8
2025-04-17 Thu	3	70	7
2025-04-25 Fri	1	70	11
2025-04-25 Fri	2	70	9
2025-04-25 Fri	3	70	9
2025-05-02 Fri	1	70	13
2025-05-02 Fri	2	70	12
2025-05-02 Fri	3	70	10
2025-05-15 Thu	1	75	12
2025-05-15 Thu	2	75	11
2025-05-15 Thu	3	75	9
2025-05-15 Thu	4	75	9
2025-05-22 Thu	1	75	12
2025-05-22 Thu	2	75	11
2025-05-22 Thu	3	75	9
2025-05-29 Thu	1	75	12
2025-05-29 Thu	2	75	11
2025-05-29 Thu	3	75	9
2025-05-29 Thu	4	75	7
2025-06-12 Thu	1	75	12
2025-06-12 Thu	2	75	11
2025-06-12 Thu	3	75	10
2025-06-12 Thu	4	75	9
2025-06-20 Fri	1	77.5	7
2025-06-20 Fri	2	77.5	9
2025-06-20 Fri	3	77.5	8
2025-08-07 Thu	1	75	10
2025-08-07 Thu	2	75	7
2025-08-07 Thu	3	75	8
2025-08-28 Thu	1	75	10
2025-08-28 Thu	2	75	9
2025-08-28 Thu	3	75	9
2025-09-04 Thu	1	75	12
2025-09-04 Thu	2	75	12
2025-09-04 Thu	3	75	11
2025-09-10 Wed	1	75	12
2025-09-10 Wed	2	75	12
2025-09-15 Mon	1	75	12
2025-09-15 Mon	2	75	12
2025-09-15 Mon	3	75	12
2025-10-03 Fri	1	75	9
2025-10-03 Fri	2	75	9
2025-10-03 Fri	3	75	9
2025-10-06 Mon	1	80	10
2025-10-06 Mon	2	80	10
2025-10-06 Mon	3	80	12
2025-10-17 Fri	1	75	12
2025-10-17 Fri	2	75	13
2025-10-17 Fri	3	75	12

Your notes are in your own copy of this page.

Roman Chair Leg RaiseTrainerize year10 → 17 lb (6×18 → 10×20)▲ +74% †

T1, median of its first 3 sessions: 10 lb → T2, median of its last 3 sessions: 17 lb = +74% (17 − 10, as a share of 10)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 5 to 28 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-02-27 Thu	1
2025-02-27 Thu	2
2025-02-27 Thu	3
2025-03-06 Thu	1
2025-03-06 Thu	2
2025-03-06 Thu	3
2025-03-06 Thu	4
2025-03-18 Tue	1
2025-03-18 Tue	2
2025-03-18 Tue	3
2025-03-20 Thu	1
2025-03-20 Thu	2
2025-03-20 Thu	3
2025-03-20 Thu	4
2025-04-15 Tue	1
2025-04-15 Tue	2
2025-04-15 Tue	3
2025-04-29 Tue	1
2025-04-29 Tue	2
2025-04-29 Tue	3
2025-05-03 Sat	1
2025-05-03 Sat	2
2025-05-03 Sat	3
2025-05-06 Tue	1
2025-05-06 Tue	2
2025-05-06 Tue	3
2025-05-13 Tue	1
2025-05-13 Tue	2
2025-05-13 Tue	3
2025-05-27 Tue	1
2025-05-27 Tue	2
2025-05-27 Tue	3
2025-05-30 Fri	1
2025-05-30 Fri	2
2025-05-30 Fri	3
2025-08-16 Sat	1	6	18
2025-08-16 Sat	2	6	16
2025-08-16 Sat	3	6	15
2025-08-22 Fri	1	6	10
2025-08-22 Fri	2	6	9
2025-08-22 Fri	3	6	8
2025-08-22 Fri	1	6	15
2025-08-22 Fri	2	6	18
2025-08-22 Fri	3	6	12
2025-08-26 Tue	1	8	20
2025-08-26 Tue	2	8	16
2025-08-26 Tue	3	8	17
2025-08-29 Fri	1	8	22
2025-08-29 Fri	2	8	22
2025-08-29 Fri	3	8	18
2025-09-02 Tue	1	6	20
2025-09-02 Tue	2	6	17
2025-09-02 Tue	3	6	14
2025-09-04 Thu	1	10	18
2025-09-04 Thu	2	10	16
2025-09-04 Thu	3
2025-09-08 Mon	1	10	10
2025-09-08 Mon	2	10	7
2025-09-08 Mon	3	10	9
2025-09-09 Tue	1	6	15
2025-09-09 Tue	2	6	13
2025-09-09 Tue	3	6	14
2025-09-12 Fri	1	10	16
2025-09-12 Fri	2	10	15
2025-09-12 Fri	3	10	15
2025-09-16 Tue	1	10	20
2025-09-16 Tue	2	10	17
2025-09-16 Tue	3	10	18
2025-09-23 Tue	1	12	21
2025-09-23 Tue	2	12	18
2025-09-23 Tue	3	12	14
2025-09-25 Thu	1	10	24
2025-09-25 Thu	2	10	20
2025-09-25 Thu	3	10	20
2025-10-02 Thu	1	12	15
2025-10-02 Thu	2	12	15
2025-10-02 Thu	3	15	16
2025-10-04 Sat	1	10	18
2025-10-04 Sat	2	10	16
2025-10-04 Sat	3	10	15
2025-10-07 Tue	1	12	20
2025-10-07 Tue	2	12	16
2025-10-07 Tue	3	12	17
2025-10-07 Tue	1
2025-10-10 Fri	1	15	20
2025-10-10 Fri	2	15	17
2025-10-10 Fri	3	15	17
2025-10-14 Tue	1	10	12
2025-10-14 Tue	2	10	12
2025-10-14 Tue	3	10	10
2025-10-16 Thu	1	10	20

Your notes are in your own copy of this page.

Machine Seated Reverse FlyTrainerize year117 → 202 lb (70×20 → 135×15)▲ +74% †

T1, median of its first 3 sessions: 117 lb → T2, median of its last 3 sessions: 202 lb = +74% (202 − 117, as a share of 117)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 102 to 227 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-06-10 Tue	1	70	14
2025-06-10 Tue	2	70	15
2025-06-10 Tue	3	70	15
2025-06-10 Tue	4	70	20
2025-08-05 Tue	1	70	20
2025-08-05 Tue	2	70	20
2025-08-05 Tue	3	70	20
2025-08-15 Fri	1	85	20
2025-08-15 Fri	2	85	20
2025-08-15 Fri	3	85	20
2025-08-22 Fri	1	100	20
2025-08-22 Fri	2	100	14
2025-08-22 Fri	3	85	12
2025-08-26 Tue	1	100	20
2025-08-26 Tue	2	100	16
2025-08-26 Tue	3	100	16
2025-09-02 Tue	1	100	12
2025-09-02 Tue	2	100	20
2025-09-02 Tue	3	100	12
2025-09-08 Mon	1	115	20
2025-09-08 Mon	2	115	20
2025-09-08 Mon	3	115	20
2025-09-12 Fri	1	100	20
2025-09-12 Fri	2	100	22
2025-09-12 Fri	3	100	20
2025-09-16 Tue	1	130	19
2025-09-16 Tue	2	130	16
2025-09-16 Tue	3	130	12
2025-09-23 Tue	1	140	10
2025-09-23 Tue	2	135	11
2025-09-23 Tue	3	130	11
2025-10-04 Sat	1	130	14
2025-10-04 Sat	2	130	14
2025-10-07 Tue	1	130	19
2025-10-14 Tue	1	135	15
2025-10-14 Tue	2	135	15
2025-10-14 Tue	3	135	15

Your notes are in your own copy of this page.

DB Lateral RaiseTrainerize year20 → 33 lb (12.5×18 → 20×20)▲ +67% †

T1, median of its first 3 sessions: 20 lb → T2, median of its last 3 sessions: 33 lb = +67% (33 − 20, as a share of 20)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 8 to 89 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-08 Fri	1	12.5	16
2024-11-11 Mon	1	12.5	162
2024-11-11 Mon	2	12.5	12
2024-11-11 Mon	3	12.5	11
2024-11-21 Thu	1	12.5	18
2024-11-21 Thu	2	12.5	14
2024-11-21 Thu	3	12.5	12
2024-11-21 Thu	4	12.5	11
2024-11-28 Thu	1	15	15
2024-11-28 Thu	2	15	14
2024-11-28 Thu	3	15	13
2024-12-05 Thu	1	15	20
2024-12-05 Thu	2	17.5	12
2024-12-05 Thu	3	15	11
2024-12-12 Thu	1	15	20
2024-12-12 Thu	2	15	15
2024-12-12 Thu	3	15	14
2024-12-20 Fri	1	22.5	11
2024-12-20 Fri	2	20	14
2024-12-20 Fri	3	20	10
2025-02-01 Sat	1	20	16
2025-02-01 Sat	2	20	16
2025-02-01 Sat	3	20	12
2025-02-01 Sat	4	20	14
2025-02-07 Fri	1	20	12
2025-02-07 Fri	2	20	10
2025-02-07 Fri	3	15	16
2025-02-10 Mon	1	15	15
2025-02-10 Mon	2	15	12
2025-02-10 Mon	3	15	14
2025-02-14 Fri	1	15	20
2025-02-14 Fri	2	15	19
2025-02-14 Fri	3	15	14
2025-02-17 Mon	1	17.5	14
2025-02-17 Mon	2	17.5	10
2025-02-17 Mon	3	17.5	10
2025-02-20 Thu	1	17.5	15
2025-02-20 Thu	2	17.5	12
2025-02-20 Thu	3	17.5	11
2025-02-20 Thu	4	17.5	10
2025-02-24 Mon	1	17.5	15
2025-02-24 Mon	2	17.5	12
2025-02-24 Mon	3	17.5	11
2025-02-28 Fri	1	17.5	16
2025-02-28 Fri	2	17.5	12
2025-02-28 Fri	3	17.5	10
2025-03-07 Fri	1	10	22
2025-03-07 Fri	2	10	21
2025-03-07 Fri	3	10	20
2025-03-10 Mon	1	12.5	20
2025-03-10 Mon	2	15	10
2025-03-10 Mon	3	12.5	12
2025-03-13 Thu	1	12.5	25
2025-03-13 Thu	2	12.5	20
2025-03-13 Thu	3	12.5	15
2025-03-17 Mon	1	15	22
2025-03-17 Mon	2	15	15
2025-03-17 Mon	3	15	14
2025-03-21 Fri	1	15	20
2025-03-21 Fri	2	15	20
2025-03-24 Mon	1	17.5	12
2025-03-24 Mon	2	17.5	11
2025-03-24 Mon	3	17.5	11
2025-04-10 Thu	1	17.5	12
2025-04-10 Thu	2	17.5	12
2025-04-10 Thu	3	17.5	12
2025-04-14 Mon	1	17.5	14
2025-04-14 Mon	2	17.5	12
2025-04-14 Mon	3	17.5	14
2025-04-17 Thu	1	17.5	15
2025-04-17 Thu	2	17.5	13
2025-04-17 Thu	3	17.5	14
2025-04-21 Mon	1	17.5	15
2025-04-21 Mon	2	17.5	14
2025-04-25 Fri	1	17.5	18
2025-04-25 Fri	2	17.5	14
2025-04-25 Fri	3	17.5	11
2025-04-28 Mon	1	17.5	19
2025-04-28 Mon	2	17.5	14
2025-04-28 Mon	3	17.5	12
2025-05-02 Fri	1	17.5	19
2025-05-02 Fri	2	17.5	19
2025-05-02 Fri	3	17.5	19
2025-05-05 Mon	1	20	12
2025-05-05 Mon	2	20	11
2025-05-05 Mon	3	20	10
2025-05-12 Mon	1	20	12
2025-05-12 Mon	2	20	11
2025-05-12 Mon	3	20	11
2025-05-15 Thu	1	20	14
2025-05-15 Thu	2	20	12
2025-05-15 Thu	3	20	12
2025-05-19 Mon	1	20	14
2025-05-19 Mon	2	20	12
2025-05-19 Mon	3	20	11
2025-05-26 Mon	1	20	14
2025-05-26 Mon	2	20	12
2025-05-26 Mon	3	20	13
2025-05-29 Thu	1	20	15
2025-05-29 Thu	2	20	17
2025-05-29 Thu	3	20	13
2025-06-20 Fri	1	15	14
2025-06-20 Fri	2	10	19
2025-08-07 Thu	1	12.5	20
2025-08-07 Thu	2	12.5	20
2025-08-07 Thu	3	12.5	20
2025-08-28 Thu	1	15	20
2025-08-28 Thu	2	15	20
2025-08-28 Thu	3	15	20
2025-09-04 Thu	1	17.5	16
2025-09-04 Thu	2	17.5	16
2025-09-04 Thu	3	17.5	17
2025-09-10 Wed	1	17.5	20
2025-09-10 Wed	2	17.5	17
2025-09-10 Wed	3	17.5	17
2025-09-15 Mon	1	20	20
2025-09-15 Mon	2	20	20
2025-09-15 Mon	3	20	20
2025-10-03 Fri	1	20	20
2025-10-09 Thu	1	22.5	12
2025-10-09 Thu	2	22.5	12
2025-10-09 Thu	3	22.5	11

Your notes are in your own copy of this page.

Single-arm Kneeling Lat PullTrainerize year70 → 106 lb (50×12 → 72.5×14)▲ +52% †

T1, median of its first 3 sessions: 70 lb → T2, median of its last 3 sessions: 106 lb = +52% (106 − 70, as a share of 70)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 60 to 117 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-03-21 Fri	1	40	20
2025-03-21 Fri	2	40	15
2025-03-21 Fri	3	40	18
2025-03-25 Tue	1	50	18
2025-03-25 Tue	2	50	17
2025-03-25 Tue	3	50	16
2025-04-08 Tue	1	50	12
2025-04-08 Tue	2	50	12
2025-04-08 Tue	3	50	12
2025-04-10 Thu	1	50	12
2025-04-10 Thu	2	50	15
2025-04-10 Thu	3	50	18
2025-04-15 Tue	1	52.5	20
2025-04-15 Tue	2	62.5	12
2025-04-15 Tue	3	62.5	12
2025-04-17 Thu	1	65	15
2025-04-17 Thu	2	65	12
2025-04-17 Thu	3	65	12
2025-04-17 Thu	4	65	10
2025-04-22 Tue	1	72.5	13
2025-04-22 Tue	2	72.5	10
2025-04-22 Tue	3	72.5	9
2025-04-25 Fri	1	72.5	12
2025-04-25 Fri	2	72.5	10
2025-04-25 Fri	3	72.5	8
2025-04-29 Tue	1	72.5	13
2025-04-29 Tue	2	72.5	11
2025-04-29 Tue	3	72.5	9
2025-04-29 Tue	4	75	9
2025-05-02 Fri	1	72.5	12
2025-05-02 Fri	2	72.5	10
2025-05-02 Fri	3	72.5	8
2025-05-06 Tue	1	72.5	14
2025-05-06 Tue	2	72.5	12
2025-05-06 Tue	3	72.5	9
2025-05-06 Tue	4	72.5	9
2025-05-13 Tue	1	72.5	15
2025-05-13 Tue	2	72.5	12
2025-05-13 Tue	3	72.5	15
2025-05-13 Tue	4	72.5	9
2025-05-15 Thu	1	72.5	14
2025-05-15 Thu	2	72.5	12
2025-05-15 Thu	3	72.5	10
2025-05-15 Thu	4	72.5	9
2025-05-20 Tue	1	67.5	14
2025-05-20 Tue	2	67.5	10
2025-05-20 Tue	3	67.5	11
2025-05-22 Thu	1	72.5	15
2025-05-22 Thu	2	72.5	10
2025-05-22 Thu	3	72.5	10
2025-05-29 Thu	1	72.5	15
2025-05-29 Thu	2	72.5	12
2025-05-29 Thu	3	72.5	12
2025-05-29 Thu	4	72.5	12
2025-06-12 Thu	1	72.5	15
2025-06-12 Thu	2	72.5	12
2025-06-12 Thu	3	72.5	12
2025-06-12 Thu	4	72.5	12
2025-06-20 Fri	1	72.5	13
2025-06-20 Fri	2	72.5	11
2025-06-20 Fri	3	72.5	10
2025-08-07 Thu	1	72.5	10
2025-08-07 Thu	2	67.5	10
2025-08-07 Thu	3	62.5	11
2025-08-28 Thu	1	72.5	11
2025-08-28 Thu	2	72.5	11
2025-08-28 Thu	3	72.5	8
2025-09-04 Thu	1	72.5	12
2025-09-04 Thu	2	72.5	11
2025-09-04 Thu	3	72.5	9
2025-09-10 Wed	1	72.5	12
2025-09-10 Wed	2	72.5	9
2025-09-10 Wed	3	72.5	10
2025-09-15 Mon	1	75	14
2025-09-15 Mon	2	75	12
2025-09-15 Mon	3	75	11
2025-10-03 Fri	1	75	11
2025-10-03 Fri	2	75	9
2025-10-03 Fri	3	75	8
2025-10-06 Mon	1	77.5	11
2025-10-06 Mon	2	77.5	9
2025-10-06 Mon	3	72.5	8
2025-10-09 Thu	1	72.5	14
2025-10-09 Thu	2	72.8	13
2025-10-09 Thu	3	72	11
2025-10-17 Fri	1	72.5	15
2025-10-17 Fri	2	72.5	13
2025-10-17 Fri	3	72.5	12

Your notes are in your own copy of this page.

Machine Lying Leg CurlTrainerize year107 → 161 lb (70×16 → 110×14)▲ +50% †

T1, median of its first 3 sessions: 107 lb → T2, median of its last 3 sessions: 161 lb = +50% (161 − 107, as a share of 107)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 95 to 182 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-03 Sun	1	45	15
2024-11-03 Sun	2	55	15
2024-11-03 Sun	3	70	15
2024-11-07 Thu	1	70	16
2024-11-07 Thu	2	70	14
2024-11-07 Thu	3	70	12
2024-11-08 Fri	1	70	18
2024-11-08 Fri	2	70	15
2024-11-08 Fri	3	70	15
2024-11-13 Wed	1	75	18
2024-11-13 Wed	2	75	16
2024-11-13 Wed	3	75	17
2024-12-04 Wed	1	70	20
2024-12-04 Wed	2	80	20
2024-12-04 Wed	3	95	14
2024-12-11 Wed	1	75	21
2024-12-11 Wed	2	75	17
2024-12-11 Wed	3	75	17
2024-12-18 Wed	1	80	20
2024-12-18 Wed	2	85	12
2024-12-18 Wed	3	85	12
2025-01-30 Thu	1	85	17
2025-01-30 Thu	2	85	17
2025-02-05 Wed	1	90	17
2025-02-05 Wed	2	90	14
2025-02-05 Wed	3	90	15
2025-02-12 Wed	1	90	17
2025-02-12 Wed	2	90	14
2025-02-12 Wed	3	90	15
2025-02-19 Wed	1	95	15
2025-02-19 Wed	2	95	14
2025-02-19 Wed	3	95	12
2025-02-26 Wed	1	95	16
2025-02-26 Wed	2	95	14
2025-02-26 Wed	3	95	14
2025-03-05 Wed	1	95	16
2025-03-05 Wed	2	100	10
2025-03-05 Wed	3	100	10
2025-03-19 Wed	1	100	16
2025-03-19 Wed	2	100	10
2025-03-19 Wed	3	100	10
2025-04-09 Wed	1	100	16
2025-04-09 Wed	2	100	11
2025-04-09 Wed	3	100	11
2025-04-16 Wed	1	105	12
2025-04-16 Wed	2	105	11
2025-04-16 Wed	3	105	11
2025-04-23 Wed	1	105	14
2025-04-23 Wed	2	105	14
2025-04-23 Wed	3	105	12
2025-04-30 Wed	1	110	12
2025-04-30 Wed	2	110	10
2025-04-30 Wed	3	110	10
2025-05-16 Fri	1	110	14
2025-05-16 Fri	2	110	10
2025-05-16 Fri	3	110	10
2025-05-21 Wed	1	110	15
2025-05-21 Wed	2	110	11
2025-05-21 Wed	3	110	10
2025-05-28 Wed	1	110	15
2025-05-28 Wed	2	110	11
2025-06-04 Wed	1	110	15
2025-06-04 Wed	2	110	11
2025-06-04 Wed	3	110	10
2025-06-11 Wed	1	110	15
2025-06-11 Wed	2	110	11
2025-06-18 Wed	1	110	15
2025-06-18 Wed	2	110	11
2025-06-18 Wed	3	110	11
2025-07-01 Tue	1	110	13
2025-07-01 Tue	2	110	11
2025-07-01 Tue	3	110	8
2025-08-20 Wed	1	110	13
2025-08-20 Wed	2	110	11
2025-08-20 Wed	3	110	10
2025-09-03 Wed	1	110	13
2025-09-03 Wed	2	110	11
2025-09-03 Wed	3	110	10
2025-09-09 Tue	1	110	14
2025-09-09 Tue	2	110	13
2025-09-09 Tue	3	110	13
2025-09-24 Wed	1	110	14
2025-09-24 Wed	2	110	14
2025-09-24 Wed	3	110	14
2025-10-08 Wed	1	110	14
2025-10-08 Wed	2	110	14
2025-10-08 Wed	3	110	11
2025-10-15 Wed	1	110	14
2025-10-15 Wed	2	110	14
2025-10-15 Wed	3	110	12
2025-10-16 Thu	1	110	14
2025-10-16 Thu	2	110	14
2025-10-16 Thu	3	120	13

Your notes are in your own copy of this page.

Flat Dumbbell FlyTrainerize year40 → 60 lb (27.5×14 → 40×15)▲ +49% †

T1, median of its first 3 sessions: 40 lb → T2, median of its last 3 sessions: 60 lb = +49% (60 − 40, as a share of 40)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 29 to 66 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-02 Sat	1	30	17
2024-11-02 Sat	2	35	12
2024-11-02 Sat	3	35	12
2024-11-06 Wed	1	22.5	15
2024-11-06 Wed	2	25	16
2024-11-06 Wed	3	27.5	14
2024-11-18 Mon	1	22.5	14
2024-11-18 Mon	2	22.5	15
2024-11-18 Mon	3	22.5	15
2024-11-18 Mon	4	22.5	12
2024-11-26 Tue	1	20	20
2024-11-26 Tue	2	20	20
2024-11-26 Tue	3	20	20
2024-12-03 Tue	1	22.5	21
2024-12-03 Tue	2	25	15
2024-12-03 Tue	3	25	16
2024-12-10 Tue	1	25	17
2024-12-10 Tue	2	25	16
2024-12-10 Tue	3	25	16
2024-12-16 Mon	1	25	20
2024-12-16 Mon	2	20	18
2024-12-16 Mon	3	20	16
2025-01-04 Sat	1	27.5	18
2025-01-04 Sat	2	27.5	18
2025-01-04 Sat	3	27.5	16
2025-01-22 Wed	1	25	15
2025-01-22 Wed	2	25	15
2025-01-22 Wed	3	25	14
2025-02-03 Mon	1	25	16
2025-02-03 Mon	2	25	16
2025-02-03 Mon	3	25	15
2025-02-10 Mon	1	25	17
2025-02-10 Mon	2	25	17
2025-02-10 Mon	3	25	16
2025-02-17 Mon	1	25	18
2025-02-17 Mon	2	25	18
2025-02-17 Mon	3	25	17
2025-02-24 Mon	1	27.5	16
2025-02-24 Mon	2	27.5	14
2025-02-24 Mon	3	27.5	14
2025-02-24 Mon	4	27.5	14
2025-03-10 Mon	1	30	16
2025-03-10 Mon	2	30	15
2025-03-10 Mon	3	30	15
2025-03-17 Mon	1	30	20
2025-03-17 Mon	2	30	16
2025-03-17 Mon	3	30	17
2025-03-24 Mon	1	35	15
2025-03-24 Mon	2	35	11
2025-03-24 Mon	3	35	10
2025-04-14 Mon	1	35	15
2025-04-14 Mon	2	35	15
2025-04-14 Mon	3	35	14
2025-04-21 Mon	1	35	18
2025-04-21 Mon	2	35	17
2025-04-21 Mon	3	35	16
2025-04-28 Mon	1	40	12
2025-04-28 Mon	2	40	11
2025-04-28 Mon	3	40	11
2025-05-05 Mon	1	40	14
2025-05-05 Mon	2	40	14
2025-05-05 Mon	3	40	12
2025-05-05 Mon	4	40	12
2025-05-19 Mon	1	40	15
2025-05-19 Mon	2	40	14
2025-05-19 Mon	3	40	12
2025-05-26 Mon	1	40	15
2025-05-26 Mon	2	40	15
2025-05-26 Mon	3	40	14
2025-06-02 Mon	1	40	16
2025-06-02 Mon	2	40	15
2025-06-02 Mon	3	40	15
2025-06-16 Mon	1	40	14
2025-06-16 Mon	2	40	14
2025-06-16 Mon	3	40	15
2025-06-21 Sat	1	40	14
2025-06-21 Sat	2	40	14
2025-06-21 Sat	3	40	15

Your notes are in your own copy of this page.

Dumbbell Incline Bicep CurlTrainerize year37 → 52 lb (25×14 → 35×15)▲ +43% †

T1, median of its first 3 sessions: 37 lb → T2, median of its last 3 sessions: 52 lb = +43% (52 − 37, as a share of 37)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 25 to 101 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-02 Sat	1	25	14
2024-11-02 Sat	2	25	12
2024-11-02 Sat	3	25	11
2024-11-04 Mon	1	15	20
2024-11-04 Mon	2	20	17
2024-11-04 Mon	3	20	20
2024-11-06 Wed	1	25	14
2024-11-06 Wed	2	25	12
2024-11-06 Wed	3	25	14
2024-11-06 Wed	4	25	11
2024-11-10 Sun	1	25	16
2024-11-10 Sun	2	25	15
2024-11-10 Sun	3	25	12
2024-11-10 Sun	4	25	11
2024-11-10 Sun	5	25	11
2024-11-12 Tue	1	25	12
2024-11-12 Tue	2	25	13
2024-11-12 Tue	3	25	11
2024-11-12 Tue	4	25	11
2024-11-18 Mon	1	25	14
2024-11-18 Mon	2	25	14
2024-11-18 Mon	3	25	11
2024-11-18 Mon	4	25	10
2024-11-18 Mon	5	28	10
2024-11-26 Tue	1	20	20
2024-11-26 Tue	2	20	20
2024-11-26 Tue	3	20	20
2024-11-29 Fri	1	30	12
2024-11-29 Fri	2	30	10
2024-11-29 Fri	3	30	9
2024-12-03 Tue	1	30	12
2024-12-03 Tue	2	30	10
2024-12-03 Tue	3	30	9
2024-12-06 Fri	1	22.5	20
2024-12-06 Fri	2	25	10
2024-12-06 Fri	3	22.5	15
2024-12-10 Tue	1	30	12
2024-12-10 Tue	2	30	10
2024-12-10 Tue	3	30	9
2024-12-13 Fri	1	30	13
2024-12-13 Fri	2	30	11
2024-12-13 Fri	3	30	10
2024-12-16 Mon	1	30	14
2024-12-16 Mon	2	30	12
2024-12-16 Mon	3	30	10
2024-12-19 Thu	1	30	14
2024-12-19 Thu	2	30	12
2024-12-19 Thu	3	30	10
2024-12-29 Sun	1	30	12
2024-12-29 Sun	2	30	12
2024-12-29 Sun	3	30	10
2024-12-31 Tue	1	30	14
2024-12-31 Tue	2	30	12
2024-12-31 Tue	3	30	10
2025-01-04 Sat	1	30	15
2025-01-04 Sat	2	30	12
2025-01-04 Sat	3	30	10
2025-01-16 Thu	1	30	16
2025-01-16 Thu	2	30	12
2025-01-16 Thu	3	30	11
2025-01-22 Wed	1	30	14
2025-01-22 Wed	2	30	11
2025-01-22 Wed	3	30	9
2025-01-27 Mon	1	30	15
2025-01-27 Mon	2	30	11
2025-01-27 Mon	3	30	10
2025-01-27 Mon	4	30	8
2025-01-31 Fri	1	30	15
2025-01-31 Fri	2	30	12
2025-01-31 Fri	3	30	11
2025-01-31 Fri	4	30	10
2025-02-03 Mon	1	30	15
2025-02-03 Mon	2	30	12
2025-02-03 Mon	3	30	11
2025-02-08 Sat	1	35	16
2025-02-08 Sat	2	30	12
2025-02-08 Sat	3	30	10
2025-02-10 Mon	1	35	12
2025-02-10 Mon	2	35	8
2025-02-10 Mon	3	30	12
2025-02-13 Thu	1	35	12
2025-02-13 Thu	2	30	14
2025-02-13 Thu	3	30	11
2025-02-17 Mon	1	30	15
2025-02-17 Mon	2	30	12
2025-02-17 Mon	3	30	11
2025-02-21 Fri	1	30	15
2025-02-21 Fri	2	30	12
2025-02-21 Fri	3	30	11
2025-02-24 Mon	1	30	16
2025-02-24 Mon	2	30	12
2025-02-24 Mon	3	30	11
2025-02-24 Mon	4	30	9
2025-02-27 Thu	1	30	15
2025-02-27 Thu	2	27.5	13
2025-02-27 Thu	3	27.5	12
2025-02-27 Thu	4	27.5	10
2025-03-03 Mon	1	30	15
2025-03-03 Mon	2	27.5	13
2025-03-03 Mon	3	27.5	12
2025-03-03 Mon	4	27.5	11
2025-03-06 Thu	1	16	25
2025-03-06 Thu	2	25	17
2025-03-06 Thu	3	25	15
2025-03-06 Thu	4	25	14
2025-03-10 Mon	1	27.5	18
2025-03-10 Mon	2	27.5	15
2025-03-10 Mon	3	27.5	12
2025-03-10 Mon	4	27.5	12
2025-03-14 Fri	1	20	20
2025-03-14 Fri	2	20	20
2025-03-14 Fri	3	20	18
2025-03-14 Fri	4	20	20
2025-03-17 Mon	1	22.5	22
2025-03-17 Mon	2	22.5	20
2025-03-17 Mon	3	22.5	18
2025-03-20 Thu	1	25	22
2025-03-20 Thu	2	25	16
2025-03-20 Thu	3	25	15
2025-03-20 Thu	4	25	14
2025-03-24 Mon	1	27.5	19
2025-03-24 Mon	2	27.5	15
2025-03-24 Mon	3	27.5	15
2025-04-07 Mon	1	27.5	15
2025-04-07 Mon	2	27.5	15
2025-04-07 Mon	3	27.5	16
2025-04-11 Fri	1	27.5	18
2025-04-11 Fri	2	27.5	15
2025-04-14 Mon	1	60	12
2025-04-14 Mon	2	30	14
2025-04-14 Mon	3	30	13
2025-04-18 Fri	1	30	16
2025-04-18 Fri	2	30	14
2025-04-18 Fri	3	30	11
2025-04-21 Mon	1	30	19
2025-04-21 Mon	2	30	12
2025-04-21 Mon	3	30	11
2025-04-24 Thu	1	35	12
2025-04-24 Thu	2	35	10
2025-04-24 Thu	3	35	10
2025-04-28 Mon	1	35	13
2025-04-28 Mon	2	35	9
2025-04-28 Mon	3	35	10
2025-05-03 Sat	1	35	13
2025-05-03 Sat	2	35	10
2025-05-03 Sat	3	35	9
2025-05-05 Mon	1	35	13
2025-05-05 Mon	2	35	10
2025-05-05 Mon	3	35	9
2025-05-05 Mon	4	35	8
2025-05-09 Fri	1	35	12
2025-05-09 Fri	2	35	10
2025-05-09 Fri	3	35	8
2025-05-12 Mon	1	35	13
2025-05-12 Mon	2	35	10
2025-05-12 Mon	3	35	8
2025-05-12 Mon	4	35	9
2025-05-14 Wed	1	35	9
2025-05-14 Wed	2	35	7
2025-05-14 Wed	3	35	6
2025-05-19 Mon	1	35	13
2025-05-19 Mon	2	65	10
2025-05-19 Mon	3	35	7
2025-05-19 Mon	4	35	9
2025-05-23 Fri	1	35	10
2025-05-23 Fri	2	35	8
2025-05-23 Fri	3	35	7
2025-05-26 Mon	1	35	11
2025-05-26 Mon	2	35	8
2025-05-26 Mon	3	35	9
2025-05-26 Mon	4	35	7
2025-05-30 Fri	1	35	10
2025-05-30 Fri	2	35	9
2025-05-30 Fri	3	35	8
2025-05-30 Fri	4	55	9
2025-05-30 Fri	5	35	10
2025-05-30 Fri	6	35	8
2025-06-02 Mon	1	35	13
2025-06-02 Mon	2	35	10
2025-06-02 Mon	3	35	8
2025-06-06 Fri	1	35	6
2025-06-06 Fri	2	35	7
2025-06-06 Fri	3	35	6
2025-06-09 Mon	1	35	11
2025-06-09 Mon	2	35	9
2025-06-09 Mon	3	35	8
2025-06-09 Mon	4	35	9
2025-06-13 Fri	1	35	13
2025-06-13 Fri	2	35	11
2025-06-13 Fri	3	35	10
2025-06-16 Mon	1	35	14
2025-06-16 Mon	2	35	11
2025-06-16 Mon	3	35	10
2025-06-16 Mon	4	35	8
2025-06-19 Thu	1	35	13
2025-06-19 Thu	2	35	11
2025-06-19 Thu	3	35	9
2025-06-19 Thu	4	35	8
2025-06-21 Sat	1	60	16
2025-06-21 Sat	2	35	10
2025-06-21 Sat	3	60	9
2025-06-21 Sat	4	35	8
2025-06-30 Mon	1	35	8
2025-06-30 Mon	2	30	15
2025-06-30 Mon	3	30	13
2025-07-03 Thu	1	35	10
2025-07-03 Thu	2	35	10
2025-07-03 Thu	3	35	8
2025-07-07 Mon	1	30	10
2025-07-07 Mon	2	30	13
2025-07-07 Mon	3	30	13
2025-07-15 Tue	1	30	14
2025-07-15 Tue	2	30	12
2025-07-15 Tue	3	30	12
2025-07-17 Thu	1	30	14
2025-07-17 Thu	2	30	12
2025-07-17 Thu	3	30	10
2025-07-22 Tue	1	30	15
2025-07-22 Tue	2	30	11
2025-07-22 Tue	3	30	10
2025-08-08 Fri	1	30	13
2025-08-08 Fri	2	30	10
2025-08-08 Fri	3	30	10
2025-08-11 Mon	1	30	14
2025-08-11 Mon	2	30	12
2025-08-11 Mon	3	30	11
2025-08-16 Sat	1	30	12
2025-08-16 Sat	2	30	12
2025-08-16 Sat	3	30	12
2025-08-18 Mon	1	30	12
2025-08-18 Mon	2	30	12
2025-08-18 Mon	3	30	11
2025-08-22 Fri	1	30	14
2025-08-22 Fri	2	30	14
2025-08-22 Fri	3	30	12
2025-08-25 Mon	1	30	14
2025-08-25 Mon	2	30	14
2025-08-25 Mon	3	30	12
2025-08-29 Fri	1	30	16
2025-08-29 Fri	2	30	12
2025-08-29 Fri	3	30	11
2025-09-01 Mon	1	30	16
2025-09-01 Mon	2	30	15
2025-09-01 Mon	3	30	12
2025-09-08 Mon	1	30	17
2025-09-08 Mon	1	35	12
2025-09-08 Mon	2	30	13
2025-09-08 Mon	2	35	10
2025-09-08 Mon	3	30	12
2025-09-08 Mon	3	35	9
2025-09-09 Tue	1	30	15
2025-09-09 Tue	2	30	13
2025-09-09 Tue	3	30	11
2025-09-11 Thu	1	35	14
2025-09-11 Thu	2	35	11
2025-09-11 Thu	3	35	10
2025-09-12 Fri	1	35	13
2025-09-12 Fri	2	35	10
2025-09-12 Fri	3	35	9
2025-09-15 Mon	1	35	14
2025-09-15 Mon	2	35	12
2025-09-15 Mon	3	35	10
2025-09-16 Tue	1	35	15
2025-09-16 Tue	2	35	11
2025-09-16 Tue	3	35	10
2025-09-23 Tue	1	35	12
2025-09-23 Tue	2	35	10
2025-09-23 Tue	3	35	8
2025-09-25 Thu	1	35	16
2025-09-25 Thu	2	35	12
2025-09-25 Thu	3	35	10
2025-10-02 Thu	1	35	12
2025-10-02 Thu	2	35	12
2025-10-02 Thu	3	35	10
2025-10-03 Fri	1	35	14
2025-10-03 Fri	2	35	10
2025-10-03 Fri	3	35	9
2025-10-06 Mon	1	35	14
2025-10-06 Mon	2	35	12
2025-10-06 Mon	3	35	10
2025-10-07 Tue	1	35	12
2025-10-07 Tue	2	35	11
2025-10-07 Tue	3	35	9
2025-10-10 Fri	1	35	15
2025-10-10 Fri	2	35	12
2025-10-10 Fri	3	35	11
2025-10-14 Tue	1	35	15
2025-10-14 Tue	2	35	12
2025-10-14 Tue	3	35	10
2025-10-16 Thu	1	35	9
2025-10-16 Thu	2	35	7
2025-10-16 Thu	3	35	7

Your notes are in your own copy of this page.

1-arm Dumbbell RowTrainerize year87 → 120 lb (65×10 → 90×10)▲ +38%

T1, median of its first 3 sessions: 87 lb → T2, median of its last 3 sessions: 120 lb = +38% (120 − 87, as a share of 87)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 68 to 131 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-05 Tue	1	60	10
2024-11-05 Tue	2	60	10
2024-11-05 Tue	3	65	10
2024-11-16 Sat	1	60	10
2024-11-16 Sat	2	60	10
2024-11-16 Sat	3	60	10
2024-11-16 Sat	4	60	10
2024-11-16 Sat	5	60	10
2024-11-25 Mon	1	65	10
2024-11-25 Mon	2	65	9
2024-11-25 Mon	3	65	10
2024-12-02 Mon	1	60	10
2024-12-02 Mon	2	60	10
2024-12-02 Mon	3	60	10
2024-12-09 Mon	1	65	10
2024-12-09 Mon	2	65	10
2024-12-09 Mon	3	65	11
2024-12-17 Tue	1	70	10
2024-12-17 Tue	2	70	11
2024-12-17 Tue	3	70	11
2025-01-03 Fri	1	50	15
2025-01-03 Fri	2	50	15
2025-01-03 Fri	3	50	15
2025-01-24 Fri	1	75	10
2025-01-24 Fri	2	75	7
2025-01-24 Fri	3	75	9
2025-01-28 Tue	1	75	10
2025-01-28 Tue	2	75	8
2025-01-28 Tue	3	75	9
2025-01-28 Tue	4	75	8
2025-02-04 Tue	1	75	11
2025-02-04 Tue	2	75	8
2025-02-04 Tue	3	75	9
2025-02-11 Tue	1	75	11
2025-02-11 Tue	2	75	8
2025-02-11 Tue	3	75	9
2025-02-18 Tue	1	75	12
2025-02-18 Tue	2	75	10
2025-02-18 Tue	3	75	11
2025-02-25 Tue	1	75	14
2025-02-25 Tue	2	75	10
2025-02-25 Tue	3	75	11
2025-02-25 Tue	4	75	7
2025-03-04 Tue	1	75	15
2025-03-04 Tue	2	75	11
2025-03-04 Tue	3	75	11
2025-03-04 Tue	4	75	8
2025-03-18 Tue	1	75	17
2025-03-18 Tue	2	75	11
2025-03-18 Tue	3	75	11
2025-03-25 Tue	1	75	17
2025-03-25 Tue	2	75	12
2025-03-25 Tue	3	75	11
2025-04-08 Tue	1	50	20
2025-04-08 Tue	2	50	18
2025-04-08 Tue	3	50	16
2025-04-15 Tue	1	55	20
2025-04-15 Tue	2	60	14
2025-04-15 Tue	3	60	14
2025-04-22 Tue	1	70	12
2025-04-22 Tue	2	70	9
2025-04-22 Tue	3	70	10
2025-04-29 Tue	1	75	12
2025-04-29 Tue	2	75	9
2025-04-29 Tue	3	75	10
2025-04-29 Tue	4	75	10
2025-05-06 Tue	1	75	13
2025-05-06 Tue	2	75	10
2025-05-06 Tue	3	75	10
2025-05-06 Tue	4	75	11
2025-05-13 Tue	1	75	14
2025-05-13 Tue	2	75	11
2025-05-13 Tue	3	75	10
2025-05-13 Tue	4	75	9
2025-05-20 Tue	1	65	15
2025-05-20 Tue	2	65	12
2025-05-20 Tue	3	65	12
2025-05-27 Tue	1	75	15
2025-05-27 Tue	2	75	12
2025-05-27 Tue	3	75	12
2025-05-27 Tue	4	75	9
2025-06-03 Tue	1	80	10
2025-06-03 Tue	2	80	10
2025-06-03 Tue	3	80	10
2025-06-10 Tue	1	82.5	11
2025-06-10 Tue	2	82.5	11
2025-06-10 Tue	3	82.5	11
2025-06-10 Tue	4	80	8
2025-06-10 Tue	5	80	10
2025-07-02 Wed	1	85	11
2025-07-02 Wed	2	85	11
2025-07-02 Wed	3	85	10
2025-07-18 Fri	1	90	9
2025-07-18 Fri	2	90	8
2025-07-18 Fri	3	90	8
2025-08-05 Tue	1	90	8
2025-08-05 Tue	2	90	7
2025-08-05 Tue	3	90	7
2025-08-15 Fri	1	90	10
2025-08-15 Fri	2	90	8
2025-08-15 Fri	3	90	7
2025-08-22 Fri	1	90	8
2025-08-22 Fri	2	90	7
2025-08-22 Fri	3	90	7
2025-08-26 Tue	1	90	8
2025-08-26 Tue	2	90	8
2025-08-26 Tue	3	90	7
2025-09-02 Tue	1	90	11
2025-09-02 Tue	2	90	9
2025-09-02 Tue	3	90	8
2025-09-08 Mon	1	92.5	9
2025-09-08 Mon	2	92.5	9
2025-09-08 Mon	3	92.5	8
2025-09-12 Fri	1	90	11
2025-09-12 Fri	2	90	9
2025-09-12 Fri	3	90	8
2025-09-16 Tue	1	90	10
2025-09-16 Tue	2	90	10
2025-09-16 Tue	3	90	9
2025-09-23 Tue	1	90	11
2025-09-23 Tue	2	90	10
2025-09-23 Tue	3	90	10
2025-10-04 Sat	1	90	8
2025-10-04 Sat	2	90	9
2025-10-04 Sat	3	90	9
2025-10-07 Tue	1	90	10
2025-10-07 Tue	2	90	10
2025-10-07 Tue	3	90	9
2025-10-14 Tue	1	92.5	10
2025-10-14 Tue	2	92.5	9
2025-10-14 Tue	3	92.5	7

Your notes are in your own copy of this page.

Seated Cable RowTrainerize year130 → 180 lb (85×16 → 120×15)▲ +38% †

T1, median of its first 3 sessions: 130 lb → T2, median of its last 3 sessions: 180 lb = +38% (180 − 130, as a share of 130)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 81 to 243 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-08 Fri	1	60	20
2024-11-11 Mon	1	70	20
2024-11-11 Mon	2	85	16
2024-11-11 Mon	3	85	15
2024-11-21 Thu	1	72.5	22
2024-11-21 Thu	2	87.5	16
2024-11-21 Thu	3	87.5	15
2024-11-21 Thu	4	85	17
2024-11-28 Thu	1	77.5	22
2024-11-28 Thu	2	87.5	17
2024-11-28 Thu	3	87.5	17
2024-12-05 Thu	1	70	15
2024-12-05 Thu	2	85	16
2024-12-05 Thu	3	100	12
2024-12-12 Thu	1	85	22
2024-12-12 Thu	2	85	20
2024-12-12 Thu	3	85	20
2024-12-12 Thu	4	85	20
2024-12-20 Fri	1	100	17
2024-12-20 Fri	2	100	16
2024-12-20 Fri	3	100	15
2025-02-01 Sat	1	120	13
2025-02-01 Sat	2	120	11
2025-02-01 Sat	3	120	10
2025-02-01 Sat	4	120	11
2025-02-07 Fri	1	80	20
2025-02-07 Fri	2	90	14
2025-02-07 Fri	3	90	16
2025-02-14 Fri	1	90	20
2025-02-14 Fri	2	90	16
2025-02-14 Fri	3	90	15
2025-02-20 Thu	1	120	15
2025-02-20 Thu	2	120	12
2025-02-20 Thu	3	120	12
2025-02-20 Thu	4	120	10
2025-02-28 Fri	1	95	13
2025-02-28 Fri	2	95	10
2025-02-28 Fri	3	95	10
2025-02-28 Fri	4	95	10
2025-03-07 Fri	1	80	20
2025-03-07 Fri	2	85	18
2025-03-07 Fri	3	85	20
2025-03-13 Thu	1	85	25
2025-03-13 Thu	2	115	20
2025-03-13 Thu	3	130	13
2025-03-21 Fri	1	90	15
2025-03-21 Fri	2	90	18
2025-03-21 Fri	3	90	18
2025-04-10 Thu	1	90	20
2025-04-10 Thu	2	120	15
2025-04-10 Thu	3	120	12
2025-04-17 Thu	1	120	17
2025-04-17 Thu	2	120	16
2025-04-17 Thu	3	120	14
2025-04-25 Fri	1	120	18
2025-04-25 Fri	2	120	17
2025-04-25 Fri	3	120	15
2025-05-02 Fri	1	95	16
2025-05-02 Fri	2	95	16
2025-05-02 Fri	3	92	14
2025-05-15 Thu	1	120	19
2025-05-15 Thu	2	120	17
2025-05-15 Thu	3	120	16
2025-05-15 Thu	4	120	15
2025-05-22 Thu	1	140	12
2025-05-22 Thu	2	140	11
2025-05-22 Thu	3	140	11
2025-05-29 Thu	1	140	13
2025-05-29 Thu	2	140	13
2025-05-29 Thu	3	140	12
2025-05-29 Thu	4	140	11
2025-06-12 Thu	1	140	15
2025-06-12 Thu	2	140	14
2025-06-12 Thu	3	140	12
2025-06-12 Thu	4	140	12
2025-06-20 Fri	1	100	15
2025-06-20 Fri	2	100	11
2025-06-20 Fri	3	100	15
2025-08-07 Thu	1	100	15
2025-08-07 Thu	2	140	15
2025-08-07 Thu	3	140	11
2025-08-28 Thu	1	100	20
2025-08-28 Thu	2	140	16
2025-08-28 Thu	3	140	11
2025-09-04 Thu	1	140	18
2025-09-04 Thu	2	140	15
2025-09-04 Thu	3	140	12
2025-09-10 Wed	1	140	12
2025-09-10 Wed	2	120	12
2025-09-10 Wed	3	100	11
2025-09-15 Mon	1	120	18
2025-09-15 Mon	2	120	16
2025-09-15 Mon	3	120	14
2025-10-03 Fri	1	100	16
2025-10-03 Fri	2	100	15
2025-10-03 Fri	3	100	15
2025-10-06 Mon	1	120	15
2025-10-06 Mon	2	120	13
2025-10-06 Mon	3	120	13
2025-10-09 Thu	1	120	15
2025-10-09 Thu	2	120	12
2025-10-09 Thu	3	120	12
2025-10-17 Fri	1	120	15
2025-10-17 Fri	2	120	13
2025-10-17 Fri	3	120	13

Your notes are in your own copy of this page.

Dumbbell Seated Shoulder PressTrainerize year31 → 43 lb (20×17 → 30×13)▲ +37% †

T1, median of its first 3 sessions: 31 lb → T2, median of its last 3 sessions: 43 lb = +37% (43 − 31, as a share of 31)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 27 to 48 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-04 Mon	1	20	14
2024-11-04 Mon	2	20	11
2024-11-04 Mon	3	20	10
2024-11-10 Sun	1	20	17
2024-11-10 Sun	2	20	12
2024-11-10 Sun	3	20	11
2024-11-10 Sun	4	20	10
2024-11-29 Fri	1	20	21
2024-11-29 Fri	2	22.5	14
2024-11-29 Fri	3	22.5	12
2024-12-06 Fri	1	20	17
2024-12-06 Fri	2	20	12
2024-12-06 Fri	3	20	11
2024-12-13 Fri	1	22.5	19
2024-12-13 Fri	2	22.5	15
2024-12-13 Fri	3	22.5	14
2024-12-19 Thu	1	25	12
2024-12-19 Thu	2	25	9
2024-12-19 Thu	3	25	8
2025-01-31 Fri	1	27.5	9
2025-01-31 Fri	2	27.5	7
2025-01-31 Fri	3	27.5	8
2025-01-31 Fri	4	27.5	8
2025-02-08 Sat	1	27.5	12
2025-02-08 Sat	2	27.5	10
2025-02-08 Sat	3	27.5	11
2025-02-13 Thu	1	27.5	12
2025-02-13 Thu	2	27.5	9
2025-02-13 Thu	3	27.5	10
2025-02-21 Fri	1	27.5	14
2025-02-21 Fri	2	27.5	12
2025-02-21 Fri	3	27.5	11
2025-02-27 Thu	1	27.5	11
2025-02-27 Thu	2	27.5	10
2025-02-27 Thu	3	27.5	10
2025-02-27 Thu	4	27.5	10
2025-03-06 Thu	1	27.5	12
2025-03-06 Thu	2	27.5	9
2025-03-06 Thu	3	27.5	11
2025-03-06 Thu	4	27.5	11
2025-03-14 Fri	1	25	12
2025-03-14 Fri	2	25	11
2025-03-14 Fri	3	25	10
2025-03-20 Thu	1	25	12
2025-03-20 Thu	2	25	8
2025-03-20 Thu	3	25	9
2025-03-20 Thu	4	25	11
2025-04-11 Fri	1	25	14
2025-04-11 Fri	2	25	12
2025-04-11 Fri	3	25	11
2025-04-18 Fri	1	25	17
2025-04-18 Fri	2	25	13
2025-04-18 Fri	3	25	11
2025-04-24 Thu	1	30	15
2025-04-24 Thu	2	30	9
2025-04-24 Thu	3	30	9
2025-05-03 Sat	1	35	8
2025-05-03 Sat	2	35	6
2025-05-03 Sat	3	30	11
2025-05-09 Fri	1	30	11
2025-05-09 Fri	2	30	10
2025-05-09 Fri	3	30	10
2025-05-14 Wed	1	25	16
2025-05-14 Wed	2	25	14
2025-05-14 Wed	3	25	12
2025-05-23 Fri	1	25	14
2025-05-23 Fri	2	25	15
2025-05-23 Fri	3	25	14
2025-05-23 Fri	4	25	15
2025-05-23 Fri	5	25	11
2025-05-23 Fri	6	25	12
2025-05-30 Fri	1	25	18
2025-05-30 Fri	2	25	15
2025-05-30 Fri	3	25	12
2025-06-06 Fri	1	27.5	11
2025-06-06 Fri	2	27.5	11
2025-06-06 Fri	3	27.5	12
2025-06-13 Fri	1	25	15
2025-06-13 Fri	2	25	13
2025-06-13 Fri	3	25	13
2025-06-19 Thu	1	20	20
2025-06-19 Thu	2	25	14
2025-06-19 Thu	3	25	14
2025-07-03 Thu	1	25	16
2025-07-03 Thu	2	25	13
2025-07-03 Thu	3	25	13
2025-07-17 Thu	1	25	12
2025-08-16 Sat	1	25	15
2025-08-16 Sat	2	25	15
2025-08-16 Sat	3	25	15
2025-08-22 Fri	1	25	12
2025-08-22 Fri	2	25	14
2025-08-22 Fri	3	25	10
2025-08-29 Fri	1	25	15
2025-08-29 Fri	2	25	14
2025-08-29 Fri	3	25	12
2025-09-04 Thu	1	25	20
2025-09-04 Thu	2	27.5	16
2025-09-04 Thu	3	27.5	14
2025-09-04 Thu	4	27.5	10
2025-09-09 Tue	1	25	15
2025-09-09 Tue	2	25	9
2025-09-09 Tue	3	25	9
2025-09-25 Thu	1	30	12
2025-09-25 Thu	2	30	10
2025-09-25 Thu	3	30	9
2025-10-02 Thu	1	30	8
2025-10-02 Thu	2	30	11
2025-10-02 Thu	3	30	12
2025-10-07 Tue	1	30	13
2025-10-07 Tue	2	30	13
2025-10-07 Tue	3	30	12
2025-10-10 Fri	1	30	16
2025-10-10 Fri	2	30	15
2025-10-10 Fri	3	30	14
2025-10-16 Thu	1	30	13
2025-10-16 Thu	2	30	11
2025-10-16 Thu	3	30	11

Your notes are in your own copy of this page.

Suspension T Deltoid FlyTrainerize year12 → 16 reps▲ +33%

T1, median of its first 3 sessions: 12 reps → T2, median of its last 3 sessions: 16 reps = +33% (16 − 12, as a share of 12)

Each dot is one session: its most reps in one set. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 11 to 17 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-16 Sat	1	body	11
2024-11-16 Sat	2	body	12
2024-11-16 Sat	3	body	11
2024-11-25 Mon	1	body	12
2024-11-25 Mon	2	body	12
2024-11-25 Mon	3	body	11
2024-12-09 Mon	1	body	14
2024-12-09 Mon	2	body	12
2024-12-09 Mon	3	body	12
2024-12-17 Tue	1	body	15
2024-12-17 Tue	2	body	14
2024-12-17 Tue	3	body	12
2025-01-24 Fri	1	body	14
2025-01-28 Tue	1	body	16
2025-02-04 Tue	1	body	16
2025-02-04 Tue	2	body	14
2025-02-04 Tue	3	body	11
2025-02-18 Tue	1	body	16
2025-02-18 Tue	2	body	14
2025-02-18 Tue	3	body	11
2025-02-25 Tue	1	body	16
2025-02-25 Tue	2	body	14
2025-02-25 Tue	3	body	11
2025-03-04 Tue	1	body	16
2025-03-04 Tue	2	body	12
2025-03-04 Tue	3	body	12

Weight Col: body = bodyweight

Your notes are in your own copy of this page.

Bench Dumbbell Y-RaiseTrainerize year15 → 19 lb (10×14 → 12.5×16)▲ +31% †

T1, median of its first 3 sessions: 15 lb → T2, median of its last 3 sessions: 19 lb = +31% (19 − 15, as a share of 15)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 13 to 21 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-08 Fri	1
2024-11-11 Mon	1	10	12
2024-11-11 Mon	2	10	14
2024-11-11 Mon	3	10	12
2024-11-21 Thu	1	10	14
2024-11-21 Thu	2	10	14
2024-11-21 Thu	3	10	12
2024-11-28 Thu	1	10	15
2024-11-28 Thu	2	10	15
2024-11-28 Thu	3	10	15
2024-12-05 Thu	1	10	11
2024-12-05 Thu	2	7.5	17
2024-12-05 Thu	3	7.5	17
2024-12-12 Thu	1	10	16
2024-12-12 Thu	2	10	15
2024-12-20 Fri	1	10	17
2024-12-20 Fri	2	10	16
2024-12-20 Fri	3	10	17
2025-02-01 Sat	1	12.5	15
2025-02-01 Sat	2	12.5	16
2025-02-01 Sat	3	12.5	18
2025-02-07 Fri	1	12.5	12
2025-02-07 Fri	2	10	12
2025-02-07 Fri	3	10	10
2025-02-14 Fri	1	10	12
2025-02-14 Fri	2	10	14
2025-02-14 Fri	3	10	12
2025-02-20 Thu	1	10	14
2025-02-20 Thu	2	10	14
2025-02-20 Thu	3	10	14
2025-02-20 Thu	4	10	12
2025-02-28 Fri	1	10	15
2025-02-28 Fri	2	10	14
2025-02-28 Fri	3	10	14
2025-03-13 Thu	1	10	18
2025-03-13 Thu	2	10	16
2025-03-13 Thu	3	10	16
2025-04-10 Thu	1	10	20
2025-04-10 Thu	2	10	17
2025-04-10 Thu	3	10	16
2025-04-17 Thu	1	12.5	15
2025-04-17 Thu	2	12.5	15
2025-04-17 Thu	3	12.5	14
2025-04-25 Fri	1	12.5	16
2025-04-25 Fri	2	12.5	15
2025-04-25 Fri	3	12.5	15
2025-05-15 Thu	1	12.5	17
2025-05-15 Thu	2	12.5	16
2025-05-15 Thu	3	12.5	16

Your notes are in your own copy of this page.

Dumbbell Incline Bench PressTrainerize year67 → 86 lb (50×10 → 60×13)▲ +29%

T1, median of its first 3 sessions: 67 lb → T2, median of its last 3 sessions: 86 lb = +29% (86 − 67, as a share of 67)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 61 to 92 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-02 Sat	1	60	6
2024-11-02 Sat	2	50	8
2024-11-02 Sat	3	45	9
2024-11-04 Mon	1	50	10
2024-11-04 Mon	2	50	10
2024-11-04 Mon	3	50	8
2024-11-06 Wed	1	55	6
2024-11-06 Wed	2	50	7
2024-11-06 Wed	3	45	7
2024-11-06 Wed	4	40	10
2024-11-10 Sun	1	50	10
2024-11-10 Sun	2	50	9
2024-11-10 Sun	3	50	8
2024-11-10 Sun	4	50	7
2024-11-10 Sun	5	50	6
2024-11-12 Tue	1	50	8
2024-11-12 Tue	2	50	9
2024-11-12 Tue	3	50	9
2024-11-12 Tue	4	50	7
2024-11-18 Mon	1	50	9
2024-11-18 Mon	2	50	8
2024-11-18 Mon	3	50	8
2024-11-18 Mon	4	50	6
2024-11-18 Mon	5	50	6
2024-11-26 Tue	1	50	9
2024-11-26 Tue	2	50	9
2024-11-26 Tue	3	50	9
2024-11-29 Fri	1	55	8
2024-11-29 Fri	2	55	7
2024-11-29 Fri	3	55	6
2024-12-03 Tue	1	55	8
2024-12-03 Tue	2	55	6
2024-12-03 Tue	3	55	6
2024-12-06 Fri	1	55	8
2024-12-06 Fri	2	50	9
2024-12-06 Fri	3	50	6
2024-12-06 Fri	4	40	5
2024-12-10 Tue	1	55	9
2024-12-10 Tue	2	55	7
2024-12-10 Tue	3	55	6
2024-12-13 Fri	1	55	10
2024-12-13 Fri	2	55	7
2024-12-13 Fri	3	55	6
2024-12-16 Mon	1	55	10
2024-12-16 Mon	2	55	8
2024-12-16 Mon	3	55	7
2024-12-19 Thu	1	55	10
2024-12-19 Thu	2	55	8
2024-12-19 Thu	3	55	7
2024-12-29 Sun	1	55	11
2024-12-29 Sun	2	55	9
2024-12-29 Sun	3	55	8
2024-12-31 Tue	1	60	10
2024-12-31 Tue	2	60	7
2024-12-31 Tue	3	60	6
2025-01-04 Sat	1	60	10
2025-01-04 Sat	2	60	8
2025-01-04 Sat	3	60	6
2025-01-16 Thu	1	60	10
2025-01-16 Thu	2	60	8
2025-01-16 Thu	3	60	7
2025-01-22 Wed	1	60	9
2025-01-22 Wed	2	60	8
2025-01-22 Wed	3	60	7
2025-01-27 Mon	1	60	11
2025-01-27 Mon	2	60	6
2025-01-27 Mon	3	60	7
2025-01-27 Mon	4	60	8
2025-01-31 Fri	1	60	11
2025-01-31 Fri	2	60	9
2025-01-31 Fri	3	60	8
2025-01-31 Fri	4	60	7
2025-02-03 Mon	1	65	9
2025-02-03 Mon	2	65	7
2025-02-03 Mon	3	68	5
2025-02-08 Sat	1	65	10
2025-02-08 Sat	2	65	8
2025-02-08 Sat	3	65	6
2025-02-10 Mon	1	65	10
2025-02-10 Mon	2	65	8
2025-02-10 Mon	3	65	7
2025-02-13 Thu	1	65	10
2025-02-13 Thu	2	65	8
2025-02-13 Thu	3	65	7
2025-02-17 Mon	1	65	11
2025-02-17 Mon	2	65	8
2025-02-17 Mon	3	65	7
2025-02-21 Fri	1	65	11
2025-02-21 Fri	2	65	8
2025-02-21 Fri	3	65	7
2025-02-24 Mon	1	65	11
2025-02-24 Mon	2	65	9
2025-02-24 Mon	3	65	7
2025-02-24 Mon	4	65	5
2025-02-27 Thu	1	65	10
2025-02-27 Thu	2	65	8
2025-02-27 Thu	3	65	6
2025-02-27 Thu	4	65	6
2025-03-03 Mon	1	65	10
2025-03-03 Mon	2	65	8
2025-03-03 Mon	3	65	6
2025-03-03 Mon	4	65	7
2025-03-06 Thu	1	65	10
2025-03-06 Thu	2	60	9
2025-03-06 Thu	3	60	8
2025-03-06 Thu	4	60	8
2025-03-10 Mon	1	60	11
2025-03-10 Mon	2	60	9
2025-03-10 Mon	3	60	8
2025-03-10 Mon	4	60	8
2025-03-14 Fri	1	60	10
2025-03-14 Fri	2	60	8
2025-03-14 Fri	3	60	7
2025-03-14 Fri	4	60	8
2025-03-17 Mon	1	60	12
2025-03-17 Mon	2	60	9
2025-03-17 Mon	3	60	8
2025-03-20 Thu	1	60	12
2025-03-20 Thu	2	60	9
2025-03-20 Thu	3	60	8
2025-03-20 Thu	4	60	9
2025-03-24 Mon	1	60	14
2025-03-24 Mon	2	60	9
2025-03-24 Mon	3	60	10
2025-04-07 Mon	1	50	15
2025-04-07 Mon	2	50	11
2025-04-07 Mon	3	50	12
2025-04-11 Fri	1	52.5	14
2025-04-11 Fri	2	52.5	13
2025-04-11 Fri	3	52.5	10
2025-04-14 Mon	1	60	11
2025-04-14 Mon	2	60	10
2025-04-14 Mon	3	60	8
2025-04-18 Fri	1	60	11
2025-04-18 Fri	2	60	8
2025-04-18 Fri	3	60	9
2025-04-21 Mon	1	65	10
2025-04-21 Mon	2	65	7
2025-04-21 Mon	3	65	6
2025-04-24 Thu	1	65	10
2025-04-24 Thu	2	65	7
2025-04-24 Thu	3	65	6
2025-04-28 Mon	1	65	10
2025-04-28 Mon	2	65	7
2025-04-28 Mon	3	65	6
2025-05-03 Sat	1	65	11
2025-05-03 Sat	2	65	7
2025-05-03 Sat	3	65	6
2025-05-05 Mon	1	65	11
2025-05-05 Mon	2	65	8
2025-05-05 Mon	3	65	6
2025-05-05 Mon	4	65	5
2025-05-09 Fri	1	65	9
2025-05-09 Fri	2	65	7
2025-05-09 Fri	3	65	6
2025-05-12 Mon	1	65	9
2025-05-12 Mon	2	65	7
2025-05-12 Mon	3	65	6
2025-05-12 Mon	4	65	5
2025-05-14 Wed	1	65	9
2025-05-14 Wed	2	65	6
2025-05-14 Wed	3	65	5
2025-05-19 Mon	1	65	10
2025-05-19 Mon	2	65	8
2025-05-19 Mon	3	65	6
2025-05-19 Mon	4	65	5
2025-05-23 Fri	1	55	13
2025-05-23 Fri	2	55	10
2025-05-23 Fri	3	55	10
2025-05-23 Fri	4	55	10
2025-05-23 Fri	5	55	10
2025-05-23 Fri	6	55	7
2025-05-26 Mon	1	55	15
2025-05-26 Mon	2	55	11
2025-05-26 Mon	3	55	10
2025-05-26 Mon	4	55	9
2025-05-30 Fri	1	55	15
2025-05-30 Fri	2	55	10
2025-05-30 Fri	3	55	11
2025-05-30 Fri	4	55	13
2025-05-30 Fri	5	55	9
2025-05-30 Fri	6	55	9
2025-06-02 Mon	1	55	16
2025-06-02 Mon	2	55	12
2025-06-02 Mon	3	55	9
2025-06-06 Fri	1	60	10
2025-06-06 Fri	2	60	7
2025-06-06 Fri	3	60	6
2025-06-09 Mon	1	60	12
2025-06-09 Mon	2	60	9
2025-06-09 Mon	3	60	8
2025-06-09 Mon	4	60	7
2025-06-19 Thu	1	60	13
2025-06-19 Thu	2	60	9
2025-06-19 Thu	3	60	8
2025-06-19 Thu	4	60	8
2025-06-21 Sat	1	60	13
2025-06-21 Sat	2	60	10
2025-06-21 Sat	3	60	8
2025-06-21 Sat	4	60	9

Your notes are in your own copy of this page.

Rope Overhead Cable Triceps ExtensionTrainerize year51 → 65 lb (32.5×17 → 42.5×16)▲ +28% †

T1, median of its first 3 sessions: 51 lb → T2, median of its last 3 sessions: 65 lb = +28% (65 − 51, as a share of 51)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 32 to 102 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-08 Fri	1	25	10
2024-11-08 Fri	2	25	15
2024-11-08 Fri	3	25	18
2024-11-11 Mon	1	32.5	17
2024-11-11 Mon	2	32.5	12
2024-11-11 Mon	3	32.5	10
2024-11-16 Sat	1	32.5	17
2024-11-16 Sat	2	32.5	15
2024-11-16 Sat	3	32.5	10
2024-11-16 Sat	4	32.5	11
2024-11-21 Thu	1	32.5	18
2024-11-21 Thu	2	32.5	14
2024-11-21 Thu	3	32.5	9
2024-11-25 Mon	1	32.5	18
2024-11-25 Mon	2	32.5	14
2024-11-25 Mon	3	32.5	12
2024-11-28 Thu	1	37.5	14
2024-11-28 Thu	2	37.5	14
2024-11-28 Thu	3	37.5	11
2024-12-05 Thu	1	32.5	11
2024-12-05 Thu	2	27.5	11
2024-12-05 Thu	3	22.5	10
2024-12-09 Mon	1	37.5	15
2024-12-09 Mon	2	37.5	14
2024-12-09 Mon	3	37.5	12
2024-12-12 Thu	1	37.5	15
2024-12-12 Thu	2	37.5	12
2024-12-12 Thu	3	37.5	12
2024-12-17 Tue	1	37.5	17
2024-12-17 Tue	2	37.5	14
2024-12-17 Tue	3	37.5	14
2024-12-20 Fri	1	37.5	14
2024-12-20 Fri	2	37.5	14
2024-12-20 Fri	3	37.5	13
2025-01-03 Fri	1	37.5	14
2025-01-03 Fri	2	37.5	14
2025-01-03 Fri	3	37.5	13
2025-01-24 Fri	1	35	18
2025-01-24 Fri	2	35	11
2025-01-28 Tue	1	42.5	14
2025-01-28 Tue	2	42.5	12
2025-01-28 Tue	3	42.5	9
2025-01-28 Tue	4	42.5	11
2025-02-01 Sat	1	42.5	11
2025-02-01 Sat	2	42.5	9
2025-02-01 Sat	3	42.5	9
2025-02-01 Sat	4	42.5	9
2025-02-04 Tue	1	42.5	11
2025-02-04 Tue	2	42.5	10
2025-02-04 Tue	3	42.5	10
2025-02-07 Fri	1	40	13
2025-02-07 Fri	2	40	12
2025-02-07 Fri	3	40	12
2025-02-14 Fri	1	40	13
2025-02-14 Fri	2	40	12
2025-02-14 Fri	3	40	10
2025-02-18 Tue	1	42.5	14
2025-02-18 Tue	2	42.5	13
2025-02-18 Tue	3	40	10
2025-02-20 Thu	1	42.5	14
2025-02-20 Thu	2	42.5	13
2025-02-20 Thu	3	42.5	11
2025-02-20 Thu	4	42.5	10
2025-02-25 Tue	1	42.5	14
2025-02-25 Tue	2	42.5	10
2025-02-25 Tue	3	42.5	11
2025-02-28 Fri	1	42.5	15
2025-02-28 Fri	2	42.5	12
2025-02-28 Fri	3	42.5	9
2025-03-04 Tue	1	42.5	15
2025-03-04 Tue	2	42.5	12
2025-03-04 Tue	3	42.5	10
2025-03-07 Fri	1	37	19
2025-03-07 Fri	2	37	11
2025-03-07 Fri	3	37	15
2025-03-13 Thu	1	60	16
2025-03-13 Thu	2	60	17
2025-03-13 Thu	3	60	14
2025-03-18 Tue	1	42.5	14
2025-03-18 Tue	2	42.5	14
2025-03-18 Tue	3	42.5	12
2025-03-21 Fri	1	42.5	9
2025-03-21 Fri	2	42.5	9
2025-03-21 Fri	3	40	12
2025-04-08 Tue	1	42.5	10
2025-04-08 Tue	2	42.5	12
2025-04-08 Tue	3	42.5	10
2025-04-10 Thu	1	42.5	15
2025-04-10 Thu	2	42.5	12
2025-04-10 Thu	3	42.5	10
2025-04-15 Tue	1	42.5	14
2025-04-15 Tue	2	42.5	10
2025-04-15 Tue	3	42.5	10
2025-04-17 Thu	1	42.5	14
2025-04-17 Thu	2	42.5	10
2025-04-17 Thu	3	42.5	9
2025-04-22 Tue	1	35	17
2025-04-22 Tue	2	35	13
2025-04-22 Tue	3	35	13
2025-04-25 Fri	1	35	17
2025-04-25 Fri	2	35	12
2025-04-25 Fri	3	35	12
2025-04-29 Tue	1	35	18
2025-04-29 Tue	2	35	14
2025-04-29 Tue	3	35	15
2025-05-02 Fri	1	35	16
2025-05-02 Fri	2	35	13
2025-05-02 Fri	3	35	15
2025-05-06 Tue	1	35	19
2025-05-06 Tue	2	35	14
2025-05-06 Tue	3	35	12
2025-05-13 Tue	1	42.5	14
2025-05-13 Tue	2	42.5	12
2025-05-13 Tue	3	42.5	11
2025-05-13 Tue	4	42.5	9
2025-05-15 Thu	1	35	20
2025-05-15 Thu	2	35	16
2025-05-15 Thu	3	35	14
2025-05-20 Tue	1	40	11
2025-05-20 Tue	2	35	12
2025-05-20 Tue	3	35	10
2025-05-22 Thu	1	42.5	13
2025-05-22 Thu	2	42.5	11
2025-05-22 Thu	3	42.5	10
2025-05-27 Tue	1	42.5	14
2025-05-27 Tue	2	42.5	12
2025-05-27 Tue	3	42	11
2025-05-27 Tue	4	42	10
2025-05-29 Thu	1	42.5	12
2025-05-29 Thu	2	42.5	11
2025-05-29 Thu	3	42.5	10
2025-05-29 Thu	4	42.5	10
2025-06-03 Tue	1	40	15
2025-06-03 Tue	2	40	12
2025-06-03 Tue	3	40	11
2025-06-10 Tue	1	40	19
2025-06-10 Tue	2	40	11
2025-06-10 Tue	3	40	12
2025-06-12 Thu	1	50	10
2025-06-12 Thu	2	42.5	15
2025-06-12 Thu	3	42.5	13
2025-06-20 Fri	1	42.5	13
2025-06-20 Fri	2	42.5	12
2025-06-20 Fri	3	42.5	10
2025-07-18 Fri	1	40	16
2025-07-18 Fri	2	40	12
2025-07-18 Fri	3	40	11
2025-08-05 Tue	1	40	14
2025-08-05 Tue	2	40	10
2025-08-05 Tue	3	40	10
2025-08-07 Thu	1	37.5	15
2025-08-07 Thu	2	37.5	13
2025-08-07 Thu	3	37.5	14
2025-08-15 Fri	1	37.5	18
2025-08-15 Fri	2	37.5	14
2025-08-15 Fri	3	37.5	10
2025-08-26 Tue	1	42.5	12
2025-08-26 Tue	2	42.5	11
2025-08-26 Tue	3	42.5	7
2025-08-28 Thu	1	42.5	12
2025-08-28 Thu	2	42.5	9
2025-08-28 Thu	3	42.5	8
2025-09-04 Thu	1	42.5	13
2025-09-04 Thu	2	42.5	11
2025-09-04 Thu	3	42.5	10
2025-09-08 Mon	1	40	17
2025-09-08 Mon	2	40	14
2025-09-08 Mon	3	40	13
2025-09-10 Wed	1	42.5	13
2025-09-10 Wed	2	42.5	10
2025-09-10 Wed	3	42.5	9
2025-09-12 Fri	1	42.5	13
2025-09-12 Fri	2	42.5	12
2025-09-12 Fri	3	42.5	10
2025-09-15 Mon	1	42.5	12
2025-09-15 Mon	2	42.5	14
2025-09-15 Mon	3	42.5	12
2025-09-16 Tue	1	42.5	17
2025-09-16 Tue	2	42.5	15
2025-09-16 Tue	3	42.5	13
2025-09-23 Tue	1	42.5	15
2025-09-23 Tue	2	42.5	14
2025-09-23 Tue	3	42.5	12
2025-10-03 Fri	1	40	16
2025-10-03 Fri	2	40	15
2025-10-03 Fri	3	40	13
2025-10-04 Sat	1	42.5	14
2025-10-04 Sat	2	42.5	14
2025-10-04 Sat	3	42.5	12
2025-10-06 Mon	1	42.5	16
2025-10-06 Mon	2	42.5	15
2025-10-06 Mon	3	42.5	12
2025-10-07 Tue	1	42.5	16
2025-10-07 Tue	2	42.5	11
2025-10-07 Tue	3	42.5	12
2025-10-09 Thu	1	42.5	14
2025-10-09 Thu	2	42.5	11
2025-10-09 Thu	3	42.5	11
2025-10-17 Fri	1	42.5	16
2025-10-17 Fri	2	42.5	12
2025-10-17 Fri	3	42.5	11

Your notes are in your own copy of this page.

Lat PulldownTrainerize year161 → 205 lb (115×12 → 140×14)▲ +28% †

T1, median of its first 3 sessions: 161 lb → T2, median of its last 3 sessions: 205 lb = +28% (205 − 161, as a share of 161)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 133 to 231 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-05 Tue	1	115	12
2024-11-05 Tue	2	115	10
2024-11-05 Tue	3	100	11
2024-11-16 Sat	1	100	12
2024-11-16 Sat	2	100	15
2024-11-16 Sat	3	100	14
2024-11-16 Sat	4	100	14
2024-11-25 Mon	1	120	11
2024-11-25 Mon	2	120	10
2024-11-25 Mon	3	120	11
2024-12-02 Mon	1	100	12
2024-12-02 Mon	2	120	10
2024-12-02 Mon	3	100	14
2024-12-09 Mon	1	120	11
2024-12-09 Mon	2	120	12
2024-12-09 Mon	3	120	11
2024-12-17 Tue	1	120	14
2024-12-17 Tue	2	120	12
2024-12-17 Tue	3	120	11
2025-01-03 Fri	1	120	14
2025-01-03 Fri	2	120	12
2025-01-03 Fri	3	120	11
2025-01-24 Fri	1	120	6
2025-01-24 Fri	2	100	10
2025-01-24 Fri	3	100	10
2025-01-28 Tue	1	100	10
2025-01-28 Tue	2	120	10
2025-01-28 Tue	3	110	10
2025-01-28 Tue	4	110	10
2025-02-04 Tue	1	105	12
2025-02-04 Tue	2	105	10
2025-02-04 Tue	3	105	11
2025-02-11 Tue	1	105	20
2025-02-11 Tue	2	120	10
2025-02-11 Tue	3	120	10
2025-02-18 Tue	1	120	15
2025-02-18 Tue	2	120	11
2025-02-18 Tue	3	120	10
2025-02-25 Tue	1	120	11
2025-02-25 Tue	2	120	11
2025-02-25 Tue	3	120	11
2025-02-25 Tue	4	120	10
2025-03-04 Tue	1	120	13
2025-03-04 Tue	2	120	11
2025-03-04 Tue	3	120	11
2025-03-04 Tue	4	120	10
2025-03-18 Tue	1	120	13
2025-03-18 Tue	2	120	11
2025-03-18 Tue	3	120	12
2025-03-25 Tue	1	120	14
2025-03-25 Tue	2	120	12
2025-03-25 Tue	3	120	13
2025-04-08 Tue	1	120	14
2025-04-08 Tue	2	120	10
2025-04-08 Tue	3	120	10
2025-04-15 Tue	1	120	14
2025-04-15 Tue	2	120	11
2025-04-15 Tue	3	120	11
2025-04-22 Tue	1	120	16
2025-04-22 Tue	2	120	14
2025-04-22 Tue	3	120	12
2025-04-29 Tue	1	120	16
2025-04-29 Tue	2	120	14
2025-04-29 Tue	3	120	13
2025-05-06 Tue	1	130	16
2025-05-06 Tue	2	130	13
2025-05-06 Tue	3	130	13
2025-05-06 Tue	4	130	12
2025-05-13 Tue	1	130	16
2025-05-13 Tue	2	130	11
2025-05-13 Tue	3	130	13
2025-05-13 Tue	4	130	10
2025-05-20 Tue	1	120	14
2025-05-20 Tue	2	120	12
2025-05-20 Tue	3	120	10
2025-05-27 Tue	1	130	17
2025-05-27 Tue	2	130	12
2025-06-03 Tue	1	130	14
2025-06-03 Tue	2	130	12
2025-06-03 Tue	3	130	12
2025-06-10 Tue	1	130	12
2025-06-10 Tue	2	130	12
2025-06-10 Tue	3	130	12
2025-06-10 Tue	4	130	18
2025-06-10 Tue	5	130	14
2025-06-10 Tue	6	130	12
2025-07-02 Wed	1	130	16
2025-07-18 Fri	1	130	14
2025-07-18 Fri	2	130	12
2025-07-18 Fri	3	130	11
2025-08-05 Tue	1	130	12
2025-08-05 Tue	2	130	10
2025-08-05 Tue	3	130	8
2025-08-15 Fri	1	130	13
2025-08-15 Fri	2	130	10
2025-08-15 Fri	3	130	10
2025-08-22 Fri	1	130	14
2025-08-22 Fri	2	130	11
2025-08-22 Fri	3	130	10
2025-08-26 Tue	1	130	14
2025-08-26 Tue	2	130	15
2025-08-26 Tue	3	130	14
2025-09-02 Tue	1	132.5	14
2025-09-02 Tue	2	132.5	10
2025-09-02 Tue	3	132.5	9
2025-09-08 Mon	1	142.5	12
2025-09-08 Mon	2	142.5	10
2025-09-08 Mon	3	142.5	9
2025-09-12 Fri	1	140	15
2025-09-12 Fri	2	140	12
2025-09-12 Fri	3	140	14
2025-09-16 Tue	1	140	16
2025-09-16 Tue	2	140	14
2025-09-16 Tue	3	140	11
2025-09-23 Tue	1	140	17
2025-09-23 Tue	2	140	15
2025-09-23 Tue	3	140	12
2025-10-04 Sat	1	140	14
2025-10-04 Sat	2	140	12
2025-10-04 Sat	3	140	10
2025-10-14 Tue	1	142.5	11
2025-10-14 Tue	2	142.5	10
2025-10-14 Tue	3	142.5	10

Your notes are in your own copy of this page.

Dumbbell Bench PressTrainerize year70 → 89 lb (50×12 → 65×11)▲ +27%

T1, median of its first 3 sessions: 70 lb → T2, median of its last 3 sessions: 89 lb = +27% (89 − 70, as a share of 70)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 62 to 100 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-02 Sat	1	50	12
2024-11-02 Sat	2	55	8
2024-11-02 Sat	3	55	7
2024-11-04 Mon	1	50	10
2024-11-04 Mon	2	50	10
2024-11-04 Mon	3	50	9
2024-11-06 Wed	1	55	9
2024-11-06 Wed	2	55	6
2024-11-06 Wed	3	50	7
2024-11-06 Wed	4	50	6
2024-11-10 Sun	1	55	11
2024-11-10 Sun	2	55	10
2024-11-10 Sun	3	55	8
2024-11-10 Sun	4	55	8
2024-11-10 Sun	5	55	6
2024-11-12 Tue	1	50	9
2024-11-12 Tue	2	50	10
2024-11-12 Tue	3	50	9
2024-11-12 Tue	4	50	8
2024-11-18 Mon	1	50	11
2024-11-18 Mon	2	50	9
2024-11-18 Mon	3	50	8
2024-11-18 Mon	4	50	8
2024-11-18 Mon	5	50	6
2024-11-26 Tue	1	50	12
2024-11-26 Tue	2	50	11
2024-11-26 Tue	3	50	9
2024-11-29 Fri	1	60	10
2024-11-29 Fri	2	60	8
2024-11-29 Fri	3	60	7
2024-12-03 Tue	1	55	12
2024-12-03 Tue	2	55	10
2024-12-03 Tue	3	55	9
2024-12-06 Fri	1	55	9
2024-12-06 Fri	2	55	8
2024-12-06 Fri	3	55	7
2024-12-10 Tue	1	60	10
2024-12-10 Tue	2	60	8
2024-12-10 Tue	3	60	7
2024-12-13 Fri	1	60	10
2024-12-13 Fri	2	60	8
2024-12-13 Fri	3	60	6
2024-12-16 Mon	1	60	11
2024-12-16 Mon	2	60	9
2024-12-16 Mon	3	60	8
2024-12-19 Thu	1	60	11
2024-12-19 Thu	2	60	8
2024-12-19 Thu	3	60	8
2024-12-31 Tue	1	60	11
2025-01-04 Sat	1	60	8
2025-01-04 Sat	2	60	8
2025-01-04 Sat	3	60	6
2025-01-22 Wed	1	60	8
2025-01-22 Wed	2	60	7
2025-01-22 Wed	3	60	8
2025-01-27 Mon	1	60	9
2025-01-27 Mon	2	60	7
2025-01-27 Mon	3	60	8
2025-01-27 Mon	4	60	6
2025-01-31 Fri	1	60	10
2025-01-31 Fri	2	60	7
2025-01-31 Fri	3	60	6
2025-01-31 Fri	4	60	4
2025-02-03 Mon	1	60	11
2025-02-03 Mon	2	60	7
2025-02-03 Mon	3	60	6
2025-02-08 Sat	1	60	11
2025-02-08 Sat	2	60	8
2025-02-08 Sat	3	60	6
2025-02-08 Sat	4	60	5
2025-02-10 Mon	1	60	12
2025-02-10 Mon	2	6	60
2025-02-10 Mon	3	6	60
2025-02-13 Thu	1	60	12
2025-02-13 Thu	2	60	7
2025-02-13 Thu	3	60	6
2025-02-17 Mon	1	65	9
2025-02-17 Mon	2	65	7
2025-02-17 Mon	3	65	3
2025-02-17 Mon	4	65	3
2025-02-21 Fri	1	65	9
2025-02-21 Fri	2	65	8
2025-02-21 Fri	3	65	6
2025-02-24 Mon	1	65	9
2025-02-24 Mon	2	65	5
2025-02-24 Mon	3	65	3
2025-02-24 Mon	4	60	5
2025-02-27 Thu	1	9	65
2025-02-27 Thu	2	65	5
2025-02-27 Thu	3	65	5
2025-02-27 Thu	4	65	4
2025-03-03 Mon	1	65	9
2025-03-03 Mon	2	65	5
2025-03-03 Mon	3	65	5
2025-03-03 Mon	4	65	6
2025-03-06 Thu	1	65	10
2025-03-06 Thu	2	65	8
2025-03-06 Thu	3	68	5
2025-03-06 Thu	4	65	5
2025-03-10 Mon	1	65	11
2025-03-10 Mon	2	65	7
2025-03-10 Mon	3	65	6
2025-03-14 Fri	1	60	10
2025-03-14 Fri	2	60	7
2025-03-14 Fri	3	60	8
2025-03-14 Fri	4	60	7
2025-03-17 Mon	1	60	12
2025-03-17 Mon	2	60	8
2025-03-17 Mon	3	60	7
2025-03-20 Thu	1	60	12
2025-03-20 Thu	2	60	6
2025-03-20 Thu	3	60	6
2025-03-20 Thu	4	60	5
2025-03-24 Mon	1	60	12
2025-03-24 Mon	2	60	7
2025-03-24 Mon	3	60	7
2025-04-11 Fri	1	55	11
2025-04-11 Fri	2	55	10
2025-04-11 Fri	3	55	10
2025-04-14 Mon	1	60	11
2025-04-14 Mon	2	60	8
2025-04-14 Mon	3	60	6
2025-04-18 Fri	1	60	10
2025-04-18 Fri	2	60	8
2025-04-18 Fri	3	60	8
2025-04-21 Mon	1	60	12
2025-04-21 Mon	2	60	7
2025-04-21 Mon	3	60	6
2025-04-21 Mon	4	60	7
2025-04-24 Thu	1	60	13
2025-04-24 Thu	2	60	8
2025-04-24 Thu	3	60	7
2025-04-28 Mon	1	60	13
2025-04-28 Mon	2	60	8
2025-04-28 Mon	3	60	7
2025-05-03 Sat	1	65	8
2025-05-03 Sat	2	65	6
2025-05-03 Sat	3	65	5
2025-05-05 Mon	1	65	9
2025-05-05 Mon	2	65	8
2025-05-05 Mon	3	65	6
2025-05-05 Mon	4	65	6
2025-05-09 Fri	1	65	7
2025-05-09 Fri	2	65	7
2025-05-09 Fri	3	65	6
2025-05-12 Mon	1	65	9
2025-05-12 Mon	2	65	7
2025-05-12 Mon	3	65	7
2025-05-12 Mon	4	65	6
2025-05-14 Wed	1	60	10
2025-05-14 Wed	2	60	8
2025-05-14 Wed	3	60	8
2025-05-19 Mon	1	65	9
2025-05-19 Mon	2	65	7
2025-05-19 Mon	3	65	7
2025-05-19 Mon	4	65	6
2025-05-23 Fri	1	55	13
2025-05-23 Fri	2	55	12
2025-05-23 Fri	3	55	10
2025-05-23 Fri	4	55	10
2025-05-23 Fri	5	55	10
2025-05-26 Mon	1	55	13
2025-05-26 Mon	2	55	9
2025-05-26 Mon	3	55	9
2025-06-02 Mon	1	55	10
2025-06-02 Mon	2	55	9
2025-06-02 Mon	3	35	8
2025-06-09 Mon	1	55	14
2025-06-09 Mon	2	55	12
2025-06-09 Mon	3	55	11
2025-06-09 Mon	4	55	10
2025-06-16 Mon	1	14	15
2025-06-16 Mon	2	55	11
2025-06-16 Mon	3	55	9
2025-06-16 Mon	4	55	9
2025-06-21 Sat	1	55	15
2025-06-21 Sat	2	55	10
2025-06-21 Sat	3	55	10
2025-06-21 Sat	4	55	9
2025-06-30 Mon	1	50	17
2025-06-30 Mon	2	50	18
2025-06-30 Mon	3	50	15
2025-07-03 Thu	1	50	20
2025-07-03 Thu	2	50	17
2025-07-03 Thu	3	50	16
2025-07-03 Thu	4	50	13
2025-07-07 Mon	1	50	21
2025-07-07 Mon	2	50	18
2025-07-07 Mon	3	50	16
2025-07-15 Tue	1	50	12
2025-07-15 Tue	2	45	17
2025-07-15 Tue	3	45	16
2025-07-17 Thu	1	50	15
2025-07-17 Thu	2	50	15
2025-07-17 Thu	3	50	11
2025-07-22 Tue	1	50	12
2025-07-22 Tue	2	50	12
2025-07-22 Tue	3	50	12
2025-08-08 Fri	1	50	14
2025-08-08 Fri	2	50	12
2025-08-08 Fri	3	50	10
2025-08-11 Mon	1	50	16
2025-08-11 Mon	2	50	13
2025-08-11 Mon	3	50	11
2025-08-16 Sat	1	55	12
2025-08-16 Sat	2	55	12
2025-08-16 Sat	3	55	11
2025-08-18 Mon	1	55	12
2025-08-18 Mon	2	55	10
2025-08-18 Mon	3	55	9
2025-08-22 Fri	1	55	12
2025-08-22 Fri	2	55	11
2025-08-22 Fri	3	55	9
2025-08-25 Mon	1	55	14
2025-08-25 Mon	2	55	12
2025-08-25 Mon	3	55	11
2025-08-29 Fri	1	60	12
2025-08-29 Fri	2	60	9
2025-08-29 Fri	3	60	9
2025-09-01 Mon	1	55	17
2025-09-01 Mon	2	55	14
2025-09-01 Mon	3	55	11
2025-09-08 Mon	1	60	13
2025-09-08 Mon	1	60	15
2025-09-08 Mon	2	60	11
2025-09-08 Mon	2	60	11
2025-09-08 Mon	3	60	10
2025-09-08 Mon	3	60	11
2025-09-09 Tue	1	50	18
2025-09-09 Tue	2	50	14
2025-09-09 Tue	3	50	11
2025-09-11 Thu	1	65	12
2025-09-11 Thu	2	65	10
2025-09-11 Thu	3	65	9
2025-09-12 Fri	1	65	11
2025-09-12 Fri	2	65	9
2025-09-12 Fri	3	65	8
2025-09-15 Mon	1	65	12
2025-09-15 Mon	2	65	10
2025-09-15 Mon	3	65	9
2025-09-16 Tue	1	65	13
2025-09-16 Tue	2	65	10
2025-09-16 Tue	3	65	9
2025-09-23 Tue	1	65	11
2025-09-23 Tue	2	65	9
2025-09-23 Tue	3	65	8
2025-09-25 Thu	1	65	14
2025-09-25 Thu	2	65	11
2025-09-25 Thu	3	65	11
2025-10-02 Thu	1	65	14
2025-10-02 Thu	2	65	11
2025-10-02 Thu	3	65	9
2025-10-03 Fri	1	65	14
2025-10-03 Fri	2	65	11
2025-10-03 Fri	3	65	9
2025-10-06 Mon	1	65	14
2025-10-06 Mon	2	65	11
2025-10-06 Mon	3	65	9
2025-10-07 Tue	1	65	12
2025-10-07 Tue	2	65	9
2025-10-07 Tue	3	65	8
2025-10-10 Fri	1	65	14
2025-10-10 Fri	2	65	12
2025-10-10 Fri	3	65	9
2025-10-14 Tue	1	65	12
2025-10-14 Tue	2	65	10
2025-10-14 Tue	3	65	9
2025-10-16 Thu	1	65	11
2025-10-16 Thu	2	65	9
2025-10-16 Thu	3	65	8
2025-10-17 Fri	1	65	10
2025-10-17 Fri	2	65	9
2025-10-17 Fri	3	65	8

Your notes are in your own copy of this page.

Machine Seated Chest PressTrainerize year84 → 107 lb (55×16 → 80×10)▲ +26% †

T1, median of its first 3 sessions: 84 lb → T2, median of its last 3 sessions: 107 lb = +26% (107 − 84, as a share of 84)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 39 to 134 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-06-13 Fri	1	35	20
2025-06-13 Fri	2	40	15
2025-06-13 Fri	3	40	17
2025-06-16 Mon	1	55	20
2025-06-16 Mon	2	75	16
2025-06-16 Mon	3	90	11
2025-06-16 Mon	4	90	8
2025-06-30 Mon	1	55	16
2025-06-30 Mon	2	55	16
2025-06-30 Mon	3	55	12
2025-07-07 Mon	1	55	17
2025-07-07 Mon	2	55	17
2025-07-07 Mon	3	55	16
2025-07-15 Tue	1	30	20
2025-07-15 Tue	2	35	18
2025-07-15 Tue	3	35	16
2025-07-22 Tue	1	35	14
2025-07-22 Tue	2	35	15
2025-07-22 Tue	3	35	15
2025-08-11 Mon	1	45	15
2025-08-11 Mon	2	45	14
2025-08-11 Mon	3	45	11
2025-08-18 Mon	1	35	10
2025-08-18 Mon	2	35	13
2025-08-18 Mon	3	35	12
2025-08-25 Mon	1	35	14
2025-08-25 Mon	2	35	15
2025-08-25 Mon	3	35	16
2025-09-01 Mon	1	45	18
2025-09-01 Mon	2	45	14
2025-09-01 Mon	3	45	12
2025-09-08 Mon	1	50	19
2025-09-08 Mon	1	55	14
2025-09-08 Mon	2	55	12
2025-09-08 Mon	2	55	13
2025-09-08 Mon	3	55	8
2025-09-08 Mon	3	55	14
2025-09-11 Thu	1	55	19
2025-09-11 Thu	2	55	14
2025-09-11 Thu	3	55	14
2025-09-15 Mon	1	65	15
2025-09-15 Mon	2	65	14
2025-09-15 Mon	3	65	11
2025-09-16 Tue	1	80	10
2025-09-16 Tue	2	80	8
2025-09-16 Tue	3	80	7
2025-09-23 Tue	1	40	14
2025-09-23 Tue	2	40	12
2025-09-23 Tue	3	40	12
2025-10-03 Fri	1	70	14
2025-10-03 Fri	2	70	11
2025-10-03 Fri	3	70	10
2025-10-06 Mon	1	70	14
2025-10-06 Mon	2	70	11
2025-10-14 Tue	1	80	10
2025-10-14 Tue	2	80	8
2025-10-14 Tue	3	80	5
2025-10-17 Fri	1	82.5	11
2025-10-17 Fri	2	82.5	10
2025-10-17 Fri	3	82.8	8

Your notes are in your own copy of this page.

Shoulders Elevated Single Leg Hip ThrustTrainerize year45 → 54 lb (30×15 → 35×16)▲ +19% †

T1, median of its first 3 sessions: 45 lb → T2, median of its last 3 sessions: 54 lb = +19% (54 − 45, as a share of 45)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 34 to 63 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-03 Sun	1	25	15
2024-11-03 Sun	2	25	15
2024-11-03 Sun	3	25	15
2024-11-07 Thu	1	30	15
2024-11-07 Thu	2	30	15
2024-11-07 Thu	3	30	15
2024-11-08 Fri	1	30	15
2024-11-08 Fri	2	30	15
2024-11-08 Fri	3	20	15
2024-11-13 Wed	1	30	16
2024-11-13 Wed	2	30	16
2024-11-13 Wed	3	30	19
2024-11-27 Wed	1	25	15
2024-11-27 Wed	2	25	15
2024-11-27 Wed	3	25	15
2024-12-11 Wed	1	30	17
2024-12-11 Wed	2	30	17
2024-12-11 Wed	3	30	20
2024-12-18 Wed	1	30	12
2024-12-18 Wed	2	30	15
2024-12-18 Wed	3	30	15
2025-01-30 Thu	1	30	15
2025-01-30 Thu	2	30	15
2025-01-30 Thu	3	30	15
2025-02-05 Wed	1	35	15
2025-02-05 Wed	2	35	14
2025-02-05 Wed	3	35	15
2025-02-12 Wed	1	35	16
2025-02-12 Wed	2	35	16
2025-02-12 Wed	3	35	15
2025-02-19 Wed	1	40	12
2025-02-19 Wed	2	40	15
2025-02-19 Wed	3	40	15

Your notes are in your own copy of this page.

Barbell Bicep CurlTrainerize year90 → 105 lb (60×15 → 70×15)▲ +17% †

T1, median of its first 3 sessions: 90 lb → T2, median of its last 3 sessions: 105 lb = +17% (105 − 90, as a share of 90)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 82 to 116 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-05 Tue	1	60	14
2024-11-05 Tue	2	70	8
2024-11-05 Tue	3	60	10
2024-11-16 Sat	1	60	15
2024-11-16 Sat	2	60	11
2024-11-16 Sat	3	60	10
2024-11-16 Sat	4	60	9
2024-11-25 Mon	1	60	15
2024-11-25 Mon	2	60	12
2024-11-25 Mon	3	60	11
2024-11-28 Thu	1	60	16
2024-11-28 Thu	2	60	13
2024-11-28 Thu	3	60	12
2024-12-02 Mon	1	60	15
2024-12-02 Mon	2	60	10
2024-12-02 Mon	3	60	10
2024-12-09 Mon	1	60	16
2024-12-09 Mon	2	60	14
2024-12-09 Mon	3	60	12
2024-12-12 Thu	1	60	17
2024-12-12 Thu	2	60	14
2024-12-12 Thu	3	60	12
2024-12-17 Tue	1	60	17
2024-12-17 Tue	2	60	15
2024-12-17 Tue	3	60	12
2024-12-20 Fri	1	60	19
2024-12-20 Fri	2	60	14
2024-12-20 Fri	3	60	13
2025-01-03 Fri	1	60	19
2025-01-03 Fri	2	60	14
2025-01-03 Fri	3	60	13
2025-01-24 Fri	1	60	19
2025-01-24 Fri	2	60	12
2025-01-28 Tue	1	60	20
2025-01-28 Tue	2	60	15
2025-01-28 Tue	3	60	12
2025-01-28 Tue	4	60	11
2025-02-01 Sat	1	70	12
2025-02-01 Sat	2	70	10
2025-02-01 Sat	3	70	10
2025-02-01 Sat	4	70	10
2025-02-04 Tue	1	70	12
2025-02-04 Tue	2	70	10
2025-02-04 Tue	3	70	10
2025-02-07 Fri	1	65	14
2025-02-07 Fri	2	65	12
2025-02-07 Fri	3	65	10
2025-02-11 Tue	1	65	17
2025-02-11 Tue	2	65	14
2025-02-11 Tue	3	65	12
2025-02-14 Fri	1	65	14
2025-02-14 Fri	2	65	11
2025-02-14 Fri	3	65	10
2025-02-18 Tue	1	65	17
2025-02-18 Tue	2	65	11
2025-02-18 Tue	3	65	10
2025-02-20 Thu	1	65	18
2025-02-20 Thu	2	65	12
2025-02-20 Thu	3	65	11
2025-02-20 Thu	4	65	11
2025-02-25 Tue	1	70	12
2025-02-25 Tue	2	70	9
2025-02-25 Tue	3	65	11
2025-02-28 Fri	1	70	12
2025-02-28 Fri	2	70	8
2025-02-28 Fri	3	70	9
2025-03-04 Tue	1	70	12
2025-03-04 Tue	2	70	8
2025-03-04 Tue	3	70	9
2025-03-13 Thu	1	65	14
2025-03-13 Thu	2	65	12
2025-03-13 Thu	3	65	14
2025-03-18 Tue	1	60	17
2025-03-18 Tue	2	65	16
2025-03-18 Tue	3	65	15
2025-03-25 Tue	1	65	18
2025-03-25 Tue	2	65	16
2025-03-25 Tue	3	65	15
2025-04-08 Tue	1	65	19
2025-04-08 Tue	2	65	16
2025-04-08 Tue	3	65	15
2025-04-10 Thu	1	65	20
2025-04-10 Thu	2	65	16
2025-04-10 Thu	3	65	16
2025-04-15 Tue	1	70	12
2025-04-15 Tue	2	70	10
2025-04-15 Tue	3	70	10
2025-04-17 Thu	1	70	12
2025-04-17 Thu	2	70	11
2025-04-17 Thu	3	70	10
2025-04-22 Tue	1	70	15
2025-04-22 Tue	2	70	12
2025-04-22 Tue	3	70	10
2025-04-25 Fri	1	70	14
2025-04-25 Fri	2	70	12
2025-04-25 Fri	3	70	10
2025-04-29 Tue	1	70	15
2025-04-29 Tue	2	70	13
2025-04-29 Tue	3	70	11
2025-05-02 Fri	1	70	13
2025-05-02 Fri	2	70	9
2025-05-02 Fri	3	70	8
2025-05-06 Tue	1	70	15
2025-05-06 Tue	2	70	13
2025-05-06 Tue	3	70	11
2025-05-13 Tue	1	70	16
2025-05-13 Tue	2	70	13
2025-05-13 Tue	3	70	10
2025-05-13 Tue	4	70	8
2025-05-15 Thu	1	70	16
2025-05-15 Thu	2	70	13
2025-05-15 Thu	3	70	12
2025-05-22 Thu	1	70	17
2025-05-22 Thu	2	70	13
2025-05-22 Thu	3	70	12
2025-05-27 Tue	1	70	15
2025-05-27 Tue	2	70	13
2025-05-27 Tue	3	70	10
2025-05-27 Tue	4	70	9
2025-05-29 Thu	1	70	18
2025-05-29 Thu	2	70	13
2025-05-29 Thu	3	70	12
2025-06-10 Tue	1	70	14
2025-06-10 Tue	2	70	11
2025-06-10 Tue	3	70	10
2025-06-10 Tue	4	70	12
2025-06-10 Tue	5	70	10
2025-06-10 Tue	6	70	10
2025-06-12 Thu	1	70	18
2025-06-12 Thu	2	70	14
2025-06-12 Thu	3	70	12
2025-06-12 Thu	4	70	11
2025-06-20 Fri	1	70	16
2025-06-20 Fri	2	70	11
2025-06-20 Fri	3	70	8
2025-08-05 Tue	1	60	13
2025-08-05 Tue	2	60	11
2025-08-05 Tue	3	60	10
2025-08-07 Thu	1	60	20
2025-08-07 Thu	2	60	14
2025-08-07 Thu	3	60	15
2025-08-15 Fri	1	60	15
2025-08-15 Fri	2	60	12
2025-08-15 Fri	3	60	10
2025-08-22 Fri	1	60	14
2025-08-22 Fri	2	60	14
2025-08-22 Fri	3	60	14
2025-08-26 Tue	1	60	17
2025-08-26 Tue	2	60	14
2025-08-26 Tue	3	60	11
2025-08-28 Thu	1	60	20
2025-08-28 Thu	2	60	14
2025-08-28 Thu	3	60	12
2025-09-02 Tue	1	60	16
2025-09-02 Tue	2	60	12
2025-09-02 Tue	3	60	14
2025-09-04 Thu	1	60	20
2025-09-04 Thu	2	60	14
2025-09-04 Thu	3	60	14
2025-09-08 Mon	1	70	9
2025-09-08 Mon	2	70	12
2025-09-08 Mon	3	70	11
2025-09-10 Wed	1	75	14
2025-09-10 Wed	2	75	11
2025-09-10 Wed	3	75	9
2025-09-12 Fri	1	60	20
2025-09-12 Fri	2	60	15
2025-09-12 Fri	3	60	14
2025-09-15 Mon	1	70	14
2025-09-15 Mon	2	70	12
2025-09-15 Mon	3	70	11
2025-09-16 Tue	1	70	14
2025-09-16 Tue	2	70	14
2025-09-16 Tue	3	70	11
2025-09-23 Tue	1	70	16
2025-09-23 Tue	2	70	12
2025-09-23 Tue	3	70	11
2025-10-03 Fri	1	70	11
2025-10-03 Fri	2	70	8
2025-10-04 Sat	1	70	12
2025-10-04 Sat	2	70	12
2025-10-04 Sat	3	70	11
2025-10-06 Mon	1	70	18
2025-10-06 Mon	2	70	15
2025-10-06 Mon	3	70	12
2025-10-07 Tue	1	70	14
2025-10-09 Thu	1	70	15
2025-10-09 Thu	2	70	11
2025-10-09 Thu	3	70	10
2025-10-17 Fri	1	70	18
2025-10-17 Fri	2	70	14
2025-10-17 Fri	3	70	12

Your notes are in your own copy of this page.

Dumbbell Goblet SquatTrainerize year46 → 54 lb (30.8×15 → 35×16)▲ +16% †

T1, median of its first 3 sessions: 46 lb → T2, median of its last 3 sessions: 54 lb = +16% (54 − 46, as a share of 46)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 30 to 94 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-03 Sun	1	25	15
2024-11-03 Sun	2	25	15
2024-11-03 Sun	3	25	15
2024-11-07 Thu	1
2024-11-07 Thu	2
2024-11-08 Fri	1	30.8	12
2024-11-08 Fri	2	30.8	15
2024-11-08 Fri	3	30.8	15
2024-11-13 Wed	1	30.8	15
2024-11-13 Wed	2	30.8	15
2024-11-13 Wed	3	30.8	16
2024-11-27 Wed	1	25	15
2024-11-27 Wed	2	25	15
2024-11-27 Wed	3	25	15
2024-12-11 Wed	1
2024-12-11 Wed	2
2024-12-11 Wed	3
2024-12-18 Wed	1	30	12
2024-12-18 Wed	2	30	15
2024-12-18 Wed	3	30	15
2025-01-30 Thu	1	30	15
2025-01-30 Thu	2	30	15
2025-01-30 Thu	3	30	15
2025-02-05 Wed	1	35	12
2025-02-05 Wed	2	35	17
2025-02-05 Wed	3	35	15
2025-02-12 Wed	1	35	15
2025-02-19 Wed	1	40	15
2025-02-19 Wed	2	40	15
2025-02-19 Wed	3	40	15
2025-02-26 Wed	1	45	15
2025-02-26 Wed	2	45	15
2025-02-26 Wed	3	45	15
2025-03-05 Wed	1	45	15
2025-03-05 Wed	2	45	15
2025-03-05 Wed	3	45	15
2025-03-12 Wed	1	44	16
2025-03-12 Wed	2	44	15
2025-03-12 Wed	3	44	15
2025-03-19 Wed	1	44	15
2025-03-19 Wed	2	44	12
2025-03-19 Wed	3	44	15
2025-04-09 Wed	1	44	15
2025-04-09 Wed	2	44	12
2025-04-09 Wed	3	44	15
2025-04-16 Wed	1	44	20
2025-04-16 Wed	2	48	15
2025-04-16 Wed	3	48	15
2025-04-23 Wed	1	48	20
2025-04-23 Wed	2	48	17
2025-04-23 Wed	3	48	16
2025-04-30 Wed	1	52	12
2025-04-30 Wed	2	52	12
2025-04-30 Wed	3	52	15
2025-05-07 Wed	1	52	12
2025-05-16 Fri	1	52	17
2025-05-16 Fri	2	52	20
2025-05-16 Fri	3	52	16
2025-05-21 Wed	1	52	18
2025-05-21 Wed	2	52	20
2025-05-21 Wed	3	52	16
2025-05-28 Wed	1	52	20
2025-05-28 Wed	2	52	20
2025-05-28 Wed	3	52	16
2025-06-04 Wed	1	52	10
2025-06-04 Wed	2	52	10
2025-06-04 Wed	3	52	10
2025-06-12 Thu	1	52	15
2025-06-12 Thu	2	52	16
2025-06-12 Thu	3	52	17
2025-06-12 Thu	4	52	15
2025-06-18 Wed	1	52	15
2025-06-18 Wed	2	52	16
2025-06-18 Wed	3	52	17
2025-07-01 Tue	1	52	18
2025-07-01 Tue	2	52	17
2025-07-01 Tue	3	52	18
2025-08-06 Wed	1	35	15
2025-08-06 Wed	2	35	12
2025-08-06 Wed	3	35	12
2025-08-20 Wed	1	35	15
2025-08-20 Wed	2	35	14
2025-08-20 Wed	3	35	16
2025-09-03 Wed	1	35	15
2025-09-03 Wed	2	35	15
2025-09-03 Wed	3	35	15
2025-10-08 Wed	1	38	15

Your notes are in your own copy of this page.

Dumbbell External RotationTrainerize year20 → 22 lb (12.5×17 → 15×15)▲ +15% †

T1, median of its first 3 sessions: 20 lb → T2, median of its last 3 sessions: 22 lb = +15% (22 − 20, as a share of 20)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 18 to 24 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-05-29 Thu	1	12.5	15
2025-05-29 Thu	2	12.5	15
2025-05-29 Thu	3	12.5	15
2025-06-12 Thu	1	12.5	17
2025-06-12 Thu	2	12.5	16
2025-06-12 Thu	3	12.5	16
2025-08-07 Thu	1	12.5	18
2025-08-07 Thu	2	12.5	18
2025-08-07 Thu	3	12.5	14
2025-08-28 Thu	1	12.5	18
2025-08-28 Thu	2	12.5	12
2025-08-28 Thu	3	12.5	12
2025-09-04 Thu	1	12.5	20
2025-09-04 Thu	2	12.5	20
2025-09-04 Thu	3	12.5	16
2025-09-10 Wed	1	15	15
2025-09-10 Wed	2	15	12
2025-09-10 Wed	3	15	12
2025-09-15 Mon	1	15	15
2025-09-15 Mon	2	15	12
2025-09-15 Mon	3	15	12
2025-10-03 Fri	1	15	12
2025-10-03 Fri	2	15	10
2025-10-06 Mon	1	15	16
2025-10-06 Mon	2	15	14
2025-10-06 Mon	3	15	13
2025-10-17 Fri	1	15	15
2025-10-17 Fri	2	15	12

Your notes are in your own copy of this page.

Cable Triceps PressdownTrainerize year95 → 109 lb (65×14 → 72.5×15)▲ +14% †

T1, median of its first 3 sessions: 95 lb → T2, median of its last 3 sessions: 109 lb = +14% (109 − 95, as a share of 95)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 79 to 114 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-03-06 Thu	1	50	20
2025-03-06 Thu	2	57.5	12
2025-03-06 Thu	3	57.5	11
2025-03-10 Mon	1	57.5	20
2025-03-10 Mon	2	57.5	15
2025-03-10 Mon	3	57.5	12
2025-03-17 Mon	1	65	14
2025-03-17 Mon	2	65	10
2025-03-17 Mon	3	65	10
2025-03-20 Thu	1	65	14
2025-03-20 Thu	2	65	12
2025-03-20 Thu	3	65	10
2025-03-24 Mon	1	65	14
2025-03-24 Mon	2	65	11
2025-03-24 Mon	3	65	11
2025-04-11 Fri	1	50	22
2025-04-11 Fri	2	50	10
2025-04-11 Fri	3	50	12
2025-04-14 Mon	1	65	12
2025-04-14 Mon	2	65	8
2025-04-14 Mon	3	65	7
2025-04-15 Tue	1	42.5	20
2025-04-15 Tue	2	62.5	14
2025-04-15 Tue	3	62.5	12
2025-04-18 Fri	1	62.5	10
2025-04-18 Fri	2	62.5	9
2025-04-18 Fri	3	62.5	9
2025-04-21 Mon	1	65	9
2025-04-21 Mon	2	57.5	10
2025-04-21 Mon	3	57.5	10
2025-04-24 Thu	1	57.5	16
2025-04-24 Thu	2	57.5	15
2025-04-24 Thu	3	57.5	11
2025-04-28 Mon	1	57.5	15
2025-04-28 Mon	2	57.5	9
2025-04-28 Mon	3	50	14
2025-05-03 Sat	1	57.5	17
2025-05-03 Sat	2	57.5	15
2025-05-03 Sat	3	57.5	14
2025-05-05 Mon	1	57.5	20
2025-05-05 Mon	2	57.5	20
2025-05-05 Mon	3	57.5	18
2025-05-13 Tue	1	65	12
2025-05-13 Tue	2	65	11
2025-05-13 Tue	3	65	10
2025-05-19 Mon	1	65	12
2025-05-19 Mon	2	65	11
2025-05-19 Mon	3	65	10
2025-05-23 Fri	1	65	7
2025-05-23 Fri	2	65	10
2025-05-23 Fri	3	65	10
2025-05-26 Mon	1	65	11
2025-05-26 Mon	2	65	7
2025-05-26 Mon	3	65	7
2025-05-30 Fri	1	65	16
2025-05-30 Fri	2	65	15
2025-05-30 Fri	3	65	10
2025-05-30 Fri	4	65	8
2025-06-02 Mon	1	65	17
2025-06-02 Mon	2	65	15
2025-06-02 Mon	3	65	12
2025-06-06 Fri	1	65	12
2025-06-06 Fri	2	65	11
2025-06-06 Fri	3	65	10
2025-06-09 Mon	1	65	12
2025-06-09 Mon	2	65	11
2025-06-09 Mon	3	65	11
2025-06-09 Mon	4	65	9
2025-06-13 Fri	1	62.5	15
2025-06-13 Fri	2	67.5	12
2025-06-13 Fri	3	67.5	10
2025-06-16 Mon	1	65	12
2025-06-16 Mon	2	65	12
2025-06-16 Mon	3	65	11
2025-06-16 Mon	4	65	10
2025-06-19 Thu	1	65	15
2025-06-19 Thu	2	65	14
2025-06-19 Thu	3	65	12
2025-06-19 Thu	4	65	11
2025-06-21 Sat	1	65	15
2025-06-21 Sat	2	65	10
2025-06-21 Sat	3	65	10
2025-06-21 Sat	4	65	12
2025-06-30 Mon	1	65	16
2025-06-30 Mon	2	65	12
2025-06-30 Mon	3	65	11
2025-07-03 Thu	1	65	16
2025-07-03 Thu	2	65	13
2025-07-03 Thu	3	65	13
2025-07-07 Mon	1	65	9
2025-07-07 Mon	2	65	13
2025-07-07 Mon	3	65	13
2025-07-15 Tue	1	65	17
2025-07-15 Tue	2	65	13
2025-07-15 Tue	3	65	11
2025-07-22 Tue	1	65	17
2025-07-22 Tue	2	65	12
2025-08-11 Mon	1	65	17
2025-08-11 Mon	2	65	12
2025-08-11 Mon	3	65	11
2025-08-16 Sat	1	65	12
2025-08-16 Sat	2	65	10
2025-08-16 Sat	3	65	10
2025-08-18 Mon	1	65	17
2025-08-18 Mon	2	65	14
2025-08-18 Mon	3	65	12
2025-08-22 Fri	1	65	16
2025-08-22 Fri	2	65	12
2025-08-22 Fri	3	65	10
2025-08-25 Mon	1	65	17
2025-08-25 Mon	2	65	14
2025-08-25 Mon	3	65	11
2025-08-29 Fri	1	65	16
2025-08-29 Fri	2	65	12
2025-08-29 Fri	3	65	12
2025-09-01 Mon	1	65	17
2025-09-01 Mon	2	65	11
2025-09-01 Mon	3	65	10
2025-09-04 Thu	1	65	18
2025-09-04 Thu	2	65	14
2025-09-04 Thu	3	65	11
2025-09-08 Mon	1	65	17
2025-09-08 Mon	1	65	18
2025-09-08 Mon	2	65	13
2025-09-08 Mon	2	65	10
2025-09-08 Mon	3	65	13
2025-09-08 Mon	3	65	13
2025-09-09 Tue	1	65	17
2025-09-09 Tue	2	65	12
2025-09-09 Tue	3	65	11
2025-09-11 Thu	1	65	18
2025-09-11 Thu	2	65	14
2025-09-11 Thu	3	65	12
2025-09-15 Mon	1	65	19
2025-09-15 Mon	2	65	15
2025-09-15 Mon	3	65	12
2025-09-16 Tue	1	72.5	14
2025-09-16 Tue	2	72.5	10
2025-09-16 Tue	3	72.5	9
2025-09-23 Tue	1	70	12
2025-09-23 Tue	2	70	10
2025-09-23 Tue	3	70	12
2025-09-25 Thu	1	72.5	12
2025-09-25 Thu	2	70	16
2025-09-25 Thu	3	70	14
2025-10-02 Thu	1	72.5	12
2025-10-02 Thu	2	72.5	10
2025-10-02 Thu	3	72.5	10
2025-10-03 Fri	1	70	16
2025-10-03 Fri	2	70	14
2025-10-03 Fri	3	70	13
2025-10-07 Tue	1	75	14
2025-10-07 Tue	2	75	8
2025-10-07 Tue	3	75	9
2025-10-10 Fri	1	72.5	12
2025-10-10 Fri	2	72.5	6
2025-10-10 Fri	3	72.5	8
2025-10-14 Tue	1	72.5	15
2025-10-14 Tue	2	72.5	13
2025-10-14 Tue	3	72.5	11
2025-10-16 Thu	1	72.5	15
2025-10-16 Thu	2	72	13
2025-10-16 Thu	3	72	10
2025-10-17 Fri	1	72.5	15
2025-10-17 Fri	2	72.5	14
2025-10-17 Fri	3	72.5	13

Your notes are in your own copy of this page.

Barbell SkullcrusherTrainerize year73 → 80 lb (50×14 → 50×18)▲ +9% †

T1, median of its first 3 sessions: 73 lb → T2, median of its last 3 sessions: 80 lb = +9% (80 − 73, as a share of 73)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 55 to 97 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-02 Sat	1	50	14
2024-11-02 Sat	2	50	12
2024-11-02 Sat	3	50	11
2024-11-04 Mon	1	45	10
2024-11-04 Mon	2	35	10
2024-11-04 Mon	3	35	15
2024-11-06 Wed	1	50	14
2024-11-06 Wed	2	50	10
2024-11-06 Wed	3	40	15
2024-11-10 Sun	1	50	16
2024-11-10 Sun	2	50	12
2024-11-10 Sun	3	50	12
2024-11-10 Sun	4	50	10
2024-11-18 Mon	1	50	14
2024-11-18 Mon	2	50	10
2024-11-18 Mon	3	50	10
2024-11-18 Mon	4	50	10
2024-11-26 Tue	1	45	11
2024-11-26 Tue	2	45	10
2024-11-26 Tue	3	45	11
2024-11-29 Fri	1	50	16
2024-11-29 Fri	2	50	15
2024-11-29 Fri	3	50	15
2024-12-03 Tue	1	60	12
2024-12-03 Tue	2	50	14
2024-12-03 Tue	3	50	14
2024-12-06 Fri	1	40	20
2024-12-06 Fri	2	50	12
2024-12-10 Tue	1	50	18
2024-12-10 Tue	2	50	16
2024-12-10 Tue	3	50	16
2024-12-13 Fri	1	50	20
2024-12-13 Fri	2	50	18
2024-12-13 Fri	3	50	18
2024-12-16 Mon	1	55	10
2024-12-16 Mon	2	45	18
2024-12-16 Mon	3	45	19
2024-12-19 Thu	1	50	21
2024-12-19 Thu	2	60	14
2024-12-19 Thu	3	60	12
2025-01-04 Sat	1	60	12
2025-01-04 Sat	2	60	12
2025-01-04 Sat	3	60	10
2025-01-22 Wed	1	55	13
2025-01-22 Wed	2	55	10
2025-01-22 Wed	3	55	12
2025-01-31 Fri	1	55	13
2025-01-31 Fri	2	55	11
2025-01-31 Fri	3	55	11
2025-02-03 Mon	1	60	13
2025-02-03 Mon	2	60	14
2025-02-03 Mon	3	60	13
2025-02-08 Sat	1	60	14
2025-02-08 Sat	2	60	14
2025-02-08 Sat	3	60	12
2025-02-10 Mon	1	60	14
2025-02-10 Mon	2	60	14
2025-02-10 Mon	3	60	12
2025-02-13 Thu	1	60	15
2025-02-13 Thu	2	60	14
2025-02-13 Thu	3
2025-02-17 Mon	1	60	16
2025-02-17 Mon	2	60	14
2025-02-17 Mon	3	60	12
2025-02-21 Fri	1	60	14
2025-02-21 Fri	2	60	11
2025-02-21 Fri	3	60	10
2025-02-24 Mon	1	60	14
2025-02-24 Mon	2	60	11
2025-02-24 Mon	3	60	11
2025-02-27 Thu	1	50	18
2025-02-27 Thu	2	50	14
2025-02-27 Thu	3	50	12
2025-03-03 Mon	1	50	18
2025-03-03 Mon	2	50	15
2025-03-03 Mon	3	50	14

Your notes are in your own copy of this page.

Machine FlyTrainerize year218 → 235 lb (145×15 → 150×17)▲ +8% †

T1, median of its first 3 sessions: 218 lb → T2, median of its last 3 sessions: 235 lb = +8% (235 − 218, as a share of 218)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 141 to 247 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-06-30 Mon	1	160	12
2025-06-30 Mon	2	145	13
2025-06-30 Mon	3	145	13
2025-07-07 Mon	1	145	15
2025-07-07 Mon	2	145	13
2025-07-07 Mon	3	145	12
2025-07-15 Tue	1	100	12
2025-07-15 Tue	2	100	16
2025-07-15 Tue	3	100	15
2025-07-22 Tue	1	100	20
2025-07-22 Tue	2	100	17
2025-07-22 Tue	3	100	15
2025-08-11 Mon	1	110	20
2025-08-11 Mon	2	110	20
2025-08-11 Mon	3	110	15
2025-08-18 Mon	1	115	15
2025-08-18 Mon	2	115	12
2025-08-18 Mon	3	115	10
2025-08-25 Mon	1	115	15
2025-08-25 Mon	2	115	15
2025-08-25 Mon	3	115	20
2025-09-01 Mon	1	115	12
2025-09-01 Mon	2	115	12
2025-09-01 Mon	3	115	12
2025-09-08 Mon	1	115	14
2025-09-08 Mon	1	115	17
2025-09-08 Mon	2	115	12
2025-09-08 Mon	2	115	14
2025-09-08 Mon	3	115	12
2025-09-11 Thu	1	115	22
2025-09-11 Thu	2	115	20
2025-09-11 Thu	3	115	20
2025-09-15 Mon	1	130	20
2025-09-15 Mon	2	130	20
2025-09-15 Mon	3	130	17
2025-09-16 Tue	1	150	17
2025-09-16 Tue	2	150	13
2025-09-16 Tue	3	150	12
2025-09-23 Tue	1	150	15
2025-09-23 Tue	2	150	11
2025-09-23 Tue	3	150	10
2025-10-03 Fri	1	150	15
2025-10-03 Fri	2	150	12
2025-10-03 Fri	3	150	12
2025-10-14 Tue	1	150	17
2025-10-14 Tue	2	150	14
2025-10-14 Tue	3	150	14
2025-10-17 Fri	1	150	17
2025-10-17 Fri	2	150	15
2025-10-17 Fri	3	150	14

Your notes are in your own copy of this page.

Machine Standing Calf RaiseTrainerize year189 → 202 lb (135×12 → 135×15)▲ +7% †

T1, median of its first 3 sessions: 189 lb → T2, median of its last 3 sessions: 202 lb = +7% (202 − 189, as a share of 189)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 119 to 243 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2024-11-03 Sun	1	50	20
2024-11-03 Sun	2	60	20
2024-11-03 Sun	3	80	20
2024-11-08 Fri	1	135	12
2024-11-08 Fri	2	135	10
2024-11-08 Fri	3	135	10
2024-11-13 Wed	1	135	14
2024-11-13 Wed	2	135	14
2024-11-13 Wed	3	135	12
2024-12-04 Wed	1	45	20
2024-12-04 Wed	2	90	20
2024-12-04 Wed	3	115	20
2024-12-11 Wed	1	135	15
2024-12-11 Wed	2	135	14
2024-12-11 Wed	3	135	15
2025-10-15 Wed	1	135	15
2025-10-15 Wed	2	135	14
2025-10-15 Wed	3	90	18
2025-10-16 Thu	1	100	20
2025-10-16 Thu	2	120	20
2025-10-16 Thu	3	140	19

Your notes are in your own copy of this page.

Where was I regressing? 3

Click an exercise to see its score over time and every set you logged.

Dumbbell Standing Back FlyTrainerize year34 → 28 lb (22.5×15 → 17.5×18)▼ -17% †

T1, median of its first 3 sessions: 34 lb → T2, median of its last 3 sessions: 28 lb = -17% (28 − 34, as a share of 34)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 22 to 35 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-03-18 Tue	1	12.5	20
2025-03-18 Tue	2	17.5	20
2025-03-18 Tue	3	20	17
2025-04-08 Tue	1	22.5	15
2025-04-15 Tue	1	22.5	15
2025-04-15 Tue	2	22.5	15
2025-04-15 Tue	3	22.5	15
2025-04-22 Tue	1	15	16
2025-04-22 Tue	2	15	17
2025-04-29 Tue	1	15	20
2025-04-29 Tue	2	15	19
2025-04-29 Tue	3	15	17
2025-05-06 Tue	1	17.5	17
2025-05-06 Tue	2	17.5	16
2025-05-06 Tue	3	17.5	14
2025-05-13 Tue	1	17.5	17
2025-05-13 Tue	2	17.5	16
2025-05-13 Tue	3	17.5	15
2025-05-13 Tue	4	17.5	14
2025-05-20 Tue	1	22.5	15
2025-05-20 Tue	2	15	15
2025-05-20 Tue	3	15	15
2025-05-27 Tue	1	17.5	18
2025-05-27 Tue	2	17.5	17
2025-05-27 Tue	3	17.5	15

Your notes are in your own copy of this page.

Single-arm Cable FacepullTrainerize year96 → 80 lb (57.5×20 → 50×18)▼ -17% †

T1, median of its first 3 sessions: 96 lb → T2, median of its last 3 sessions: 80 lb = -17% (80 − 96, as a share of 96)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 38 to 103 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-05-26 Mon	1	35	20
2025-05-26 Mon	2	42.5	20
2025-05-26 Mon	3	50	20
2025-06-02 Mon	1	57.5	20
2025-06-02 Mon	2	57.5	15
2025-06-02 Mon	3	57.5	15
2025-06-21 Sat	1	57.5	20
2025-06-21 Sat	2	57.5	15
2025-06-21 Sat	3	57.5	12
2025-06-30 Mon	1	57.5	18
2025-06-30 Mon	2	57.5	15
2025-06-30 Mon	3	57.5	13
2025-07-07 Mon	1	57.5	15
2025-07-07 Mon	2	57.5	15
2025-07-07 Mon	3	57.5	15
2025-07-15 Tue	1	22.5	20
2025-07-15 Tue	2	27.5	20
2025-07-15 Tue	3	27.5	20
2025-07-22 Tue	1	27.5	20
2025-07-22 Tue	2	27.5	20
2025-07-22 Tue	3	27.5	20
2025-08-11 Mon	1	30	20
2025-08-11 Mon	2	30	20
2025-08-11 Mon	3	30	20
2025-08-18 Mon	1	30	20
2025-08-18 Mon	2	30	20
2025-08-18 Mon	3	30	20
2025-08-25 Mon	1	30	20
2025-08-25 Mon	2	30	20
2025-08-25 Mon	3	30	20
2025-09-01 Mon	1	35	17
2025-09-01 Mon	2	35	17
2025-09-01 Mon	3	35	17
2025-09-08 Mon	1	42.5	17
2025-09-08 Mon	1	47.5	15
2025-09-08 Mon	2	42.5	17
2025-09-08 Mon	2	42.5	15
2025-09-08 Mon	3	42.5	17
2025-09-08 Mon	3	42.5	16
2025-09-11 Thu	1	47.5	16
2025-09-11 Thu	2	47.5	16
2025-09-11 Thu	3	47.5	16
2025-09-15 Mon	1	47.5	18
2025-09-15 Mon	2	47.5	18
2025-09-15 Mon	3	47.5	18
2025-09-16 Tue	1	50	18
2025-09-16 Tue	2	50	18
2025-09-16 Tue	3	57.5	16
2025-09-23 Tue	1	47.5	18
2025-09-23 Tue	2	47.5	18
2025-09-23 Tue	3	47	18
2025-10-03 Fri	1	50	17
2025-10-03 Fri	2	50	17
2025-10-03 Fri	3	50	18
2025-10-14 Tue	1	52.5	15
2025-10-14 Tue	2	52.5	15
2025-10-14 Tue	3	52.5	15
2025-10-17 Fri	1	52.5	16
2025-10-17 Fri	2	52.5	15
2025-10-17 Fri	3	52.5	15

Your notes are in your own copy of this page.

Machine Hip ThrustTrainerize year248 → 229 lb (165×15 → 140×19)▼ -8% †

T1, median of its first 3 sessions: 248 lb → T2, median of its last 3 sessions: 229 lb = -8% (229 − 248, as a share of 248)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 70 to 336 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2025-02-26 Wed	1	90	15
2025-02-26 Wed	2	140	15
2025-02-26 Wed	3	190	15
2025-03-05 Wed	1	145	15
2025-03-05 Wed	2	145	15
2025-03-05 Wed	3	145	16
2025-03-12 Wed	1	145	20
2025-03-12 Wed	2	165	15
2025-03-12 Wed	3	165	15
2025-03-19 Wed	1	165	17
2025-03-19 Wed	2	165	15
2025-03-19 Wed	3	165	15
2025-04-09 Wed	1	165	17
2025-04-09 Wed	2	165	15
2025-04-09 Wed	3	165	15
2025-04-16 Wed	1	175	15
2025-04-16 Wed	2	175	15
2025-04-16 Wed	3	175	16
2025-04-23 Wed	1	180	16
2025-04-23 Wed	2	180	16
2025-04-23 Wed	3	180	15
2025-04-30 Wed	1	185	12
2025-04-30 Wed	2	185	11
2025-04-30 Wed	3	185	14
2025-05-07 Wed	1	14	185
2025-05-07 Wed	2	12	185
2025-05-07 Wed	3	14	185
2025-05-07 Wed	4	12	185
2025-05-16 Fri	1	195	12
2025-05-16 Fri	2	195	12
2025-05-16 Fri	3	195	12
2025-05-21 Wed	1	195	12
2025-05-21 Wed	2	195	12
2025-05-21 Wed	3	195	12
2025-05-28 Wed	1	195	15
2025-05-28 Wed	2	195	12
2025-05-28 Wed	3	195	15
2025-06-04 Wed	1	195	16
2025-06-04 Wed	2	195	13
2025-06-04 Wed	3	195	15
2025-06-11 Wed	1	195	17
2025-06-11 Wed	2	195	15
2025-06-11 Wed	3	195	14
2025-06-18 Wed	1	195	17
2025-06-18 Wed	2	195	15
2025-06-18 Wed	3	195	14
2025-07-01 Tue	1	205	12
2025-07-01 Tue	2	205	13
2025-07-01 Tue	3	205	14
2025-08-06 Wed	1	140	15
2025-08-06 Wed	2	140	15
2025-08-06 Wed	3	140	12
2025-08-20 Wed	1	140	17
2025-08-20 Wed	2	140	16
2025-08-20 Wed	3	140	14
2025-09-03 Wed	1	140	18
2025-09-03 Wed	2	140	17
2025-09-03 Wed	3	140	15
2025-09-09 Tue	1	140	18
2025-09-09 Tue	2	140	17
2025-09-09 Tue	3	140	18
2025-09-24 Wed	1	90	12
2025-09-24 Wed	2	90	10
2025-09-24 Wed	3	90	10
2025-10-08 Wed	1	90	20
2025-10-08 Wed	2	140	19
2025-10-08 Wed	3	140	18
2025-10-15 Wed	1	140	19
2025-10-15 Wed	2	140	19
2025-10-15 Wed	3	140	18

Your notes are in your own copy of this page.

Before reading a drop as lost strength

A slower tempo: lowering a weight more slowly is harder, and a lighter weight can be the same effort or more.
An injury back-off, which looks exactly like regression.
A different machine or gym: the same number can be a different load.
Effort is not recorded, so an easy set and a hard one look the same.
A short plan: start and end are a few weeks apart for some of these, so a small change is within ordinary session-to-session wobble.
The estimate is loosest for sets above 15 reps (marked †: 29 of 35 exercises).

Desired Additional Data

It would be nice if you could obtain some additional information. Here is the wishlist, granted that some of this may be unobtainable.

Your body weight on more days: a bathroom-scale log, or a scale that syncs. DEXA scans are weeks apart, and weight moves between them; none was used on this page.
How hard each set was: an effort rating (RPE, or reps left in the tank) on the last set of each exercise. Without it a slower, harder set and a weaker one look the same.
Which gym and which machine, per session: the same number on two machines can be two loads.
The date your tempo changed: lowering a weight more slowly is harder at a lighter weight; the date would be marked on every chart.

Am I progressing in my workouts? — your current (2026-10-01) plan, in Epoch C
Was I progressing in my workouts in Epoch B? — Epoch B, 2023-08-08 to 2024-11-10
Was I progressing in my workouts in Epoch A? — Epoch A, up to 2023-08-07
What does my Strong App data look like? — what is in the whole workout log, every epoch

The numbers behind this

By plan

Plan	Sessions	Stronger	Weaker	Unchanged
Trainerize year	202	31	3	1

Every exercise in every plan

Exercise (as typed)	Plan	Sessions	Start → end	Change
1-arm Dumbbell Row	Trainerize year	40	87 → 120 lb (65×10 → 90×10)	▲ +38%
Angled Machine Single Leg Press	Trainerize year	4		fewer than 6 sessions
Barbell Bicep Curl	Trainerize year	62	90 → 105 lb (60×15 → 70×15)	▲ +17% †
Barbell Skullcrusher	Trainerize year	25	73 → 80 lb (50×14 → 50×18)	▲ +9% †
Bench Dumbbell Y-Raise	Trainerize year	17	15 → 19 lb (10×14 → 12.5×16)	▲ +31% †
Cable Rope Rear Delt Row	Trainerize year	57	80 → 183 lb (57.5×12 → 125×14)	▲ +128% †
Cable Triceps Pressdown	Trainerize year	53	95 → 109 lb (65×14 → 72.5×15)	▲ +14% †
Chest Supported T-bar Row	Trainerize year	31	60 → 108 lb (40×15 → 75×13)	▲ +79% †
Chin Up	Trainerize year	28		fewer than 6 sessions
Chinup	Trainerize year	1		fewer than 6 sessions
DB Lateral Raise	Trainerize year	42	20 → 33 lb (12.5×18 → 20×20)	▲ +67% †
Dumbbell 90 Degree Lateral Raise	Trainerize year	2		fewer than 6 sessions
Dumbbell Bench Press	Trainerize year	82	70 → 89 lb (50×12 → 65×11)	▲ +27%
Dumbbell External Rotation	Trainerize year	10	20 → 22 lb (12.5×17 → 15×15)	▲ +15% †
Dumbbell Goblet Squat	Trainerize year	31	46 → 54 lb (30.8×15 → 35×16)	▲ +16% †
Dumbbell Incline Bench Press	Trainerize year	57	67 → 86 lb (50×10 → 60×13)	▲ +29%
Dumbbell Incline Bicep Curl	Trainerize year	88	37 → 52 lb (25×14 → 35×15)	▲ +43% †
Dumbbell Lateral Raise	Trainerize year	1		fewer than 6 sessions
Dumbbell Palm Down Wrist Curl	Trainerize year	4		fewer than 6 sessions
Dumbbell Palm Up Wrist Curl	Trainerize year	4		fewer than 6 sessions
Dumbbell Seated Shoulder Press	Trainerize year	37	31 → 43 lb (20×17 → 30×13)	▲ +37% †
Dumbbell Single Leg Calf Raise	Trainerize year	26	15 → 48 lb (10×15 → 30×18)	▲ +220% †
Dumbbell Standing Back Fly	Trainerize year	9	34 → 28 lb (22.5×15 → 17.5×18)	▼ -17% †
Face Pull	Trainerize year	2		fewer than 6 sessions
Flat Dumbbell Fly	Trainerize year	25	40 → 60 lb (27.5×14 → 40×15)	▲ +49% †
Hanging Leg Raise	Trainerize year	33	9 → 20 reps	▲ +122%
Hip ABduction Machine	Trainerize year	3		fewer than 6 sessions
Lat Pulldown	Trainerize year	39	161 → 205 lb (115×12 → 140×14)	▲ +28% †
Lateral Raise on Incline Bench	Trainerize year	15	16 → 35 lb (10×18 → 25×12)	▲ +119% †
Machine Assisted Chin Up	Trainerize year	16		fewer than 6 sessions
Machine Fly	Trainerize year	16	218 → 235 lb (145×15 → 150×17)	▲ +8% †
Machine Hip Thrust	Trainerize year	23	248 → 229 lb (165×15 → 140×19)	▼ -8% †
Machine Lying Leg Curl	Trainerize year	32	107 → 161 lb (70×16 → 110×14)	▲ +50% †
Machine Row	Trainerize year	1		fewer than 6 sessions
Machine Seated Chest Press	Trainerize year	19	84 → 107 lb (55×16 → 80×10)	▲ +26% †
Machine Seated Hip Adduction	Trainerize year	3		fewer than 6 sessions
Machine Seated Reverse Fly	Trainerize year	13	117 → 202 lb (70×20 → 135×15)	▲ +74% †
Machine Single Leg Extension	Trainerize year	9	10 → 10 lb (10×1 → 10×1)	= +0.0%
Machine Standing Calf Raise	Trainerize year	7	189 → 202 lb (135×12 → 135×15)	▲ +7% †
Roman Chair Leg Raise	Trainerize year	31	10 → 17 lb (6×18 → 10×20)	▲ +74% †
Rope Overhead Cable Triceps Extension	Trainerize year	65	51 → 65 lb (32.5×17 → 42.5×16)	▲ +28% †
Seated Cable Row	Trainerize year	33	130 → 180 lb (85×16 → 120×15)	▲ +38% †
Seated Dumbbell Shrug	Trainerize year	4		fewer than 6 sessions
Seated Lateral Raise	Trainerize year	4		fewer than 6 sessions
Shoulders Elevated Single Leg Hip Thrust	Trainerize year	11	45 → 54 lb (30×15 → 35×16)	▲ +19% †
Single-arm Cable Facepull	Trainerize year	19	96 → 80 lb (57.5×20 → 50×18)	▼ -17% †
Single-arm Kneeling Lat Pull	Trainerize year	27	70 → 106 lb (50×12 → 72.5×14)	▲ +52% †
Slant Board Sit-up	Trainerize year	27	38 → 76 lb (25×16 → 48.5×17)	▲ +98% †
Stretch Push-up	Trainerize year	17		fewer than 6 sessions
Suspension T Deltoid Fly	Trainerize year	10	12 → 16 reps	▲ +33%

Start and end are the median of the first and last three sessions. With fewer than 6 sessions there is no verdict (15 of 50); nor for mixed loading (0).

If you have a health-related question about your own data, join the waitlist for your own custom analysis.

Act soon: it is free while we stand this service up and refine it. All we ask in return is permission to publish a results page like the ones we have made for our other clients. We never publish your surname or your date of birth. The page shows a first name or a pseudonym, whichever you prefer, and your age in years and your sex.

Made by PerSci from your Trainerize export. It describes your log; it is not medical advice.

PerSci is not medical advice. Analyses describe one person's own data and are not a diagnosis or a treatment recommendation. Full disclaimer · Privacy Policy

Was I progressing in my workouts in the Trainerize year?

Presenting Question

Answer to the Presenting Question: Mostly yes

How much did each exercise change?

Data Source(s) and Date(s)

What we compared (: “independent variable”)

What we measured (: “dependent variable”)

Where was I progressing? 31

Where was I regressing? 3

Before reading a drop as lost strength

Desired Additional Data

Related Pages

By plan

Every exercise in every plan