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Your workouts

Client name: Bill

Am I progressing in my workouts?

Presenting Question

Question Verbatim from You: “Am I progressing in my workouts”
Interpretation of the Question (an attempt to make the question slightly more precise, computable and scientific): For each exercise in each workout of your current (2026-10-01) plan (since 2025-11-03), is your best set — weight and reps combined, as an estimated one-rep max — stronger now 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 40 exercises you did in at least 6 sessions of one plan:

27 are stronger now than when the plan started
12 are weaker
1 is unchanged

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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: Strong app data workout log, exported 2026-10-01
- Devices: DEXA scanner (BodySpec) data. Used to compute one-rep-max values for the body-weight exercises (Chin Up - Free)
- Textual sources:
  - Notes you typed into the Strong app (70 in this period)
Dates: your current (2026-10-01) plan, 2025-11-03 to 2026-09-28 — 146 sessions
People and Organizations Named or Anonymized:
- Named (in your template names, your notes, or what you told us): BodySpec
- Anonymized (shown by alias, inside your own notes and quotes too): None

What we compared (: “independent variable”)

Each exercise at the start of your current (2026-10-01) plan, against the same exercise now, within the same workout.

Start (T1): the median of its first 3 sessions in a plan
Now (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: Push A, Push B, Pull A, Pull B and Lower (legs)

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 exercises in which you lift your own body (Chin Up - Free): the weight is your body weight plus anything added, so a set with no added weight and one with 10 lb on a belt are on one scale — at 180 lb, 12 reps unweighted is 252 and 10 reps with 10 lb is 253
For other bodyweight exercises: the most reps in a set
Not judged: Hanging Leg Raise. Some of its sessions carry added weight and some do not, and it lifts only part of your body, a share we do not know. Counting reps alone would drop every weighted session.

Where am I progressing? 27

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

Incline Bench T RaisePullB8 → 38 lb (5×20 → 22.5×20)▲ +350% †

T1, median of its first 3 sessions: 8 lb → T2, median of its last 3 sessions: 38 lb = +350% (38 − 8, as a share of 8)

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, 4 to 42 — 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
2026-02-17 Tue	1	5	15
2026-02-17 Tue	2	5	20
2026-02-17 Tue	3	5	20
2026-03-03 Tue	1	5	20
2026-03-03 Tue	2	8	20
2026-03-03 Tue	3	8	20
2026-03-10 Tue	1	5	20
2026-03-10 Tue	2	5	20
2026-03-10 Tue	3	5	20
2026-03-17 Tue	1	8	20
2026-03-17 Tue	2	8	20
2026-03-17 Tue	3	8	20
2026-03-26 Thu	1	12	20
2026-03-26 Thu	2	12	20
2026-03-26 Thu	3	12	20
2026-04-14 Tue	1	12	20
2026-04-14 Tue	2	12	20
2026-04-14 Tue	3	12	20
2026-04-28 Tue	1	12	15
2026-04-28 Tue	2	12	20
2026-04-28 Tue	3	12	20
2026-05-06 Wed	1
2026-05-06 Wed	2
2026-05-06 Wed	3
2026-05-18 Mon	1	12	20
2026-05-18 Mon	2	12	20
2026-05-18 Mon	3	12	20
2026-05-27 Wed	1	20	20
2026-05-27 Wed	2	20	15
2026-05-27 Wed	3	20	15
2026-06-05 Fri	1	15	20
2026-06-05 Fri	2	17.5	20
2026-06-05 Fri	3	17.5	20
2026-06-15 Mon	1	17.5	20
2026-06-15 Mon	2	17.5	18
2026-06-15 Mon	3	17.5	17
2026-06-25 Thu	1	20	20
2026-06-25 Thu	2	20	20
2026-06-25 Thu	3	20	17
2026-07-03 Fri	1	22.5	20
2026-07-03 Fri	2	22.5	20
2026-07-03 Fri	3	22.5	20
2026-07-27 Mon	1
2026-07-27 Mon	2
2026-07-27 Mon	3
2026-07-31 Fri	1	22.5	20
2026-07-31 Fri	2	22.5	18
2026-07-31 Fri	3	22.5	14
2026-08-09 Sun	1	22.5	15
2026-08-09 Sun	2	22.5	16
2026-08-09 Sun	3	22.5	17
2026-08-17 Mon	1	22.5	20
2026-08-17 Mon	2	22.5	16
2026-08-17 Mon	3	22.5	17
2026-08-26 Wed	1	22.5	20
2026-08-26 Wed	2	22.5	14
2026-08-26 Wed	3	22.5	12
2026-09-04 Fri	1	22.5	20
2026-09-04 Fri	2	22.5	14
2026-09-04 Fri	3	22.5	20
2026-09-23 Wed	1	22.5	20
2026-09-23 Wed	2	22.5	14
2026-09-23 Wed	3	22.5	20
2026-09-25 Fri	1
2026-09-25 Fri	2
2026-09-25 Fri	3

Your notes are in your own copy of this page.

Incline Bench T RaisePushA8 → 33 lb (5×20 → 20×20)▲ +300% †

T1, median of its first 3 sessions: 8 lb → T2, median of its last 3 sessions: 33 lb = +300% (33 − 8, as a share of 8)

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 38 — 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
2026-02-19 Thu	1	5	20
2026-02-19 Thu	2	5	15
2026-02-19 Thu	3	5	17
2026-02-28 Sat	1	10	20
2026-02-28 Sat	2	10	17
2026-02-28 Sat	3	10	20
2026-03-11 Wed	1	5	20
2026-03-11 Wed	2	5	20
2026-03-11 Wed	3	5	20
2026-03-19 Thu	1	10	20
2026-03-19 Thu	2	10	20
2026-03-19 Thu	3	10	20
2026-03-31 Tue	1	15	15
2026-03-31 Tue	2	15	16
2026-03-31 Tue	3	15	20
2026-04-06 Mon	1	15	20
2026-04-06 Mon	2	15	20
2026-04-06 Mon	3	16	20
2026-04-17 Fri	1	12	10
2026-04-17 Fri	2	10	20
2026-04-17 Fri	3	10	20
2026-04-29 Wed	1	12	20
2026-04-29 Wed	2	12	20
2026-04-29 Wed	3	12	20
2026-05-08 Fri	1	12	20
2026-05-08 Fri	2	12	20
2026-05-08 Fri	3	12	20
2026-05-20 Wed	1	12	20
2026-05-20 Wed	2	12	20
2026-05-20 Wed	3	12	20
2026-05-29 Fri	1	15	20
2026-05-29 Fri	2	15	18
2026-05-29 Fri	3	15	18
2026-06-08 Mon	1	15	20
2026-06-08 Mon	2	15	20
2026-06-08 Mon	3	15	20
2026-06-17 Wed	1	20	20
2026-06-17 Wed	2	20	17
2026-06-17 Wed	3	20	17
2026-06-26 Fri	1	22.5	15
2026-06-26 Fri	2	22.5	14
2026-06-26 Fri	3	22.5	13

Your notes are in your own copy of this page.

Face Pull (Cable)PushA42 → 83 lb (25×20 → 50×20)▲ +100% †

T1, median of its first 3 sessions: 42 lb → T2, median of its last 3 sessions: 83 lb = +100% (83 − 42, as a share of 42)

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 104 — 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
2025-12-01 Mon	1	25	18
2025-12-01 Mon	2	25	18
2025-12-01 Mon	3	25	19
2025-12-08 Mon	1	25	20
2025-12-08 Mon	2	25	20
2025-12-08 Mon	3	25	20
2025-12-16 Tue	1	25	25
2025-12-16 Tue	2	30	22
2025-12-16 Tue	3	30	20
2026-01-09 Fri	1	30	20
2026-01-09 Fri	2	30	20
2026-01-09 Fri	3	30	20
2026-01-15 Thu	1	32.5	20
2026-01-15 Thu	2	35	20
2026-01-15 Thu	3	37.5	20
2026-01-27 Tue	1	30	20
2026-01-27 Tue	2	30	20
2026-01-27 Tue	3	37.5	20
2026-02-10 Tue	1	42.5	20
2026-02-10 Tue	2	42.5	20
2026-02-10 Tue	3	42.5	20
2026-02-19 Thu	1	45	20
2026-02-19 Thu	2	45	20
2026-02-19 Thu	3	45	20
2026-02-28 Sat	1	50	20
2026-02-28 Sat	2	50	20
2026-02-28 Sat	3	50	20
2026-03-11 Wed	1	57.5	20
2026-03-11 Wed	2	57.5	20
2026-03-11 Wed	3	57.5	20

Your notes are in your own copy of this page.

Leg PressLower133 → 213 lb (100×10 → 160×10)▲ +60% †

T1, median of its first 3 sessions: 133 lb → T2, median of its last 3 sessions: 213 lb = +60% (213 − 133, as a share of 133)

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, 115 to 274 — 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
2026-03-27 Fri	1	100	10
2026-03-27 Fri	2	100	10
2026-05-08 Fri	1
2026-05-08 Fri	2
2026-05-23 Sat	1	100	10
2026-05-23 Sat	2	100	10
2026-05-30 Sat	1	100	10
2026-05-30 Sat	2	120	10
2026-06-04 Thu	1	100	11
2026-06-04 Thu	2	120	10
2026-06-04 Thu	3	120	10
2026-06-07 Sun	1	100	11
2026-06-07 Sun	2	120	11
2026-06-07 Sun	3	120	11
2026-06-11 Thu	1	120	12
2026-06-11 Thu	2	120	12
2026-06-11 Thu	3	120	13
2026-06-18 Thu	1	140	14
2026-06-18 Thu	2	140	15
2026-06-18 Thu	3	140	16
2026-06-24 Wed	1	140	16
2026-06-24 Wed	2	140	17
2026-06-24 Wed	3	140	18
2026-06-30 Tue	1	160	16
2026-06-30 Tue	2	160	17
2026-06-30 Tue	3	160	18
2026-08-18 Tue	1	160	16
2026-08-18 Tue	2	160	17
2026-08-18 Tue	3	160	18
2026-08-28 Fri	1	160	10
2026-08-28 Fri	2	120	10
2026-08-28 Fri	3	100	20
2026-09-14 Mon	1	140	20
2026-09-14 Mon	2	140	20
2026-09-14 Mon	3	120	20
2026-09-21 Mon	1
2026-09-21 Mon	2
2026-09-21 Mon	3
2026-09-28 Mon	1	100	12
2026-09-28 Mon	2	120	12
2026-09-28 Mon	3	140	12

Your notes are in your own copy of this page.

Hip Adductor (Machine)Lower98 → 133 lb (70×12 → 80×20)▲ +36% †

T1, median of its first 3 sessions: 98 lb → T2, median of its last 3 sessions: 133 lb = +36% (133 − 98, as a share of 98)

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, 93 to 139 — 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
2026-03-27 Fri	1	70	10
2026-03-27 Fri	2	70	10
2026-03-27 Fri	3	70	12
2026-05-08 Fri	1
2026-05-08 Fri	2
2026-05-08 Fri	3
2026-05-23 Sat	1	70	10
2026-05-23 Sat	2	70	10
2026-05-23 Sat	3	70	12
2026-05-30 Sat	1	70	10
2026-05-30 Sat	2	70	10
2026-05-30 Sat	3	70	14
2026-06-04 Thu	1	80	10
2026-06-04 Thu	2	80	11
2026-06-04 Thu	3	80	16
2026-06-07 Sun	1	80	10
2026-06-07 Sun	2	80	11
2026-06-07 Sun	3	80	16
2026-06-11 Thu	1	80	11
2026-06-11 Thu	2	80	12
2026-06-11 Thu	3	80	16
2026-06-18 Thu	1	80	12
2026-06-18 Thu	2	80	14
2026-06-18 Thu	3	80	16
2026-06-24 Wed	1	80	15
2026-06-24 Wed	2	80	15
2026-06-24 Wed	3	80	16
2026-06-30 Tue	1	80	20
2026-06-30 Tue	2	80	16
2026-06-30 Tue	3	80	16
2026-08-18 Tue	1	80	20
2026-08-18 Tue	2	80	16
2026-08-18 Tue	3	80	13

Your notes are in your own copy of this page.

Incline Row (Dumbbell)PullA70 → 95 lb (45×17 → 65×14)▲ +35% †

T1, median of its first 3 sessions: 70 lb → T2, median of its last 3 sessions: 95 lb = +35% (95 − 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, 54 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
2026-05-11 Mon	1	40	15
2026-05-11 Mon	2	40	15
2026-05-11 Mon	3	40	14
2026-05-22 Fri	1	45	17
2026-05-22 Fri	2	45	15
2026-05-22 Fri	3	45	15
2026-06-01 Mon	1	50	17
2026-06-01 Mon	2	50	14
2026-06-01 Mon	3	50	14
2026-06-10 Wed	1	50	18
2026-06-10 Wed	2	50	15
2026-06-10 Wed	3	50	15
2026-06-19 Fri	1	55	17
2026-06-19 Fri	2	55	12
2026-06-19 Fri	3	55	12
2026-06-29 Mon	1	55	20
2026-06-29 Mon	2	60	12
2026-06-29 Mon	3	60	12
2026-07-08 Wed	1	60	15
2026-07-08 Wed	2	60	13
2026-07-08 Wed	3	60	14
2026-08-05 Wed	1	65	10
2026-08-05 Wed	2	65	9
2026-08-05 Wed	3	65	11
2026-08-13 Thu	1	65	12
2026-08-13 Thu	2	65	10
2026-08-13 Thu	3	65	11
2026-08-21 Fri	1	65	14
2026-08-21 Fri	2	65	11
2026-08-21 Fri	3	65	12
2026-08-31 Mon	1	67.5	9
2026-08-31 Mon	2	67.5	9
2026-08-31 Mon	3	67.5	10
2026-09-10 Thu	1	65	15
2026-09-10 Thu	2	65	12
2026-09-10 Thu	3	65	12

Your notes are in your own copy of this page.

Seated Wide-Grip Row (Cable)PushA138 → 184 lb (82.5×20 → 120×16)▲ +34% †

T1, median of its first 3 sessions: 138 lb → T2, median of its last 3 sessions: 184 lb = +34% (184 − 138, as a share of 138)

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 200 — 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
2026-05-29 Fri	1	60	15
2026-05-29 Fri	2	65	16
2026-05-29 Fri	3	70	16
2026-06-08 Mon	1	72.5	20
2026-06-08 Mon	2	77.5	20
2026-06-08 Mon	3	82.5	20
2026-06-17 Wed	1	77.5	20
2026-06-17 Wed	2	82.5	20
2026-06-17 Wed	3	87.5	17
2026-06-26 Fri	1	100	20
2026-06-26 Fri	2	100	20
2026-06-26 Fri	3	100	19
2026-07-06 Mon	1	90	19
2026-07-06 Mon	2	95	16
2026-07-06 Mon	3	95	16
2026-07-29 Wed	1	100	20
2026-07-29 Wed	2	100	17
2026-07-29 Wed	3	100	16
2026-08-10 Mon	1	100	20
2026-08-10 Mon	2	100	16
2026-08-10 Mon	3	100	14
2026-08-19 Wed	1	120	13
2026-08-19 Wed	2	120	10
2026-08-19 Wed	3	120	10
2026-08-29 Sat	1	120	14
2026-08-29 Sat	2	120	13
2026-08-29 Sat	3	120	11
2026-09-07 Mon	1	120	16
2026-09-07 Mon	2	120	14
2026-09-07 Mon	3	120	13
2026-09-26 Sat	1	125	15
2026-09-26 Sat	2	125	13
2026-09-26 Sat	3	125	12

Your notes are in your own copy of this page.

Leg Extension (Machine)Lower51 → 67 lb (40×8 → 50×10)▲ +32%

T1, median of its first 3 sessions: 51 lb → T2, median of its last 3 sessions: 67 lb = +32% (67 − 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, 44 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
2026-03-27 Fri	1	40	8
2026-03-27 Fri	2	40	8
2026-05-08 Fri	1	40	8
2026-05-08 Fri	2	40	8
2026-05-23 Sat	1	40	8
2026-05-23 Sat	2	40	9
2026-05-30 Sat	1	40	10
2026-05-30 Sat	2	40	10
2026-05-30 Sat	3	40	10
2026-06-04 Thu	1	40	11
2026-06-04 Thu	2	40	11
2026-06-04 Thu	3	40	11
2026-06-07 Sun	1	45	13
2026-06-07 Sun	2	45	14
2026-06-07 Sun	3	45	14
2026-06-11 Thu	1	55	13
2026-06-11 Thu	2	40	14
2026-06-11 Thu	3	40	14
2026-06-18 Thu	1	55	14
2026-06-18 Thu	2	55	14
2026-06-18 Thu	3	55	20
2026-06-24 Wed	1	55	15
2026-06-24 Wed	2	55	15
2026-06-24 Wed	3	55	21
2026-06-30 Tue	1	55	15
2026-06-30 Tue	2	55	16
2026-06-30 Tue	3	55	17
2026-08-18 Tue	1	55	15
2026-08-18 Tue	2	55	17
2026-08-18 Tue	3	55	16
2026-08-28 Fri	1	37.5	10
2026-08-28 Fri	2	37.5	10
2026-08-28 Fri	3	55	10
2026-09-14 Mon	1	50	10
2026-09-14 Mon	2	37.5	8
2026-09-14 Mon	3
2026-09-21 Mon	1
2026-09-21 Mon	2
2026-09-21 Mon	3
2026-09-28 Mon	1	37.5	12
2026-09-28 Mon	2	37.5	12
2026-09-28 Mon	3	37.5	12

Your notes are in your own copy of this page.

Hip Abductor (Machine)Lower147 → 176 lb (110×10 → 110×18)▲ +20% †

T1, median of its first 3 sessions: 147 lb → T2, median of its last 3 sessions: 176 lb = +20% (176 − 147, as a share of 147)

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, 138 to 210 — 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
2026-03-27 Fri	1	110	10
2026-03-27 Fri	2	110	8
2026-03-27 Fri	3	110	8
2026-05-08 Fri	1
2026-05-08 Fri	2
2026-05-08 Fri	3
2026-05-23 Sat	1	110	10
2026-05-23 Sat	2	110	10
2026-05-23 Sat	3	110	10
2026-05-30 Sat	1	110	10
2026-05-30 Sat	2	110	11
2026-05-30 Sat	3	110	11
2026-06-04 Thu	1	110	11
2026-06-04 Thu	2	110	12
2026-06-04 Thu	3	110	12
2026-06-07 Sun	1	110	12
2026-06-07 Sun	2	110	25
2026-06-07 Sun	3	110	12
2026-06-11 Thu	1	110	12
2026-06-11 Thu	2	110	12
2026-06-11 Thu	3	110	12
2026-06-18 Thu	1	110	13
2026-06-18 Thu	2	110	14
2026-06-18 Thu	3	110	15
2026-06-24 Wed	1	110	15
2026-06-24 Wed	2	110	15
2026-06-24 Wed	3	110	17
2026-06-30 Tue	1	110	16
2026-06-30 Tue	2	110	16
2026-06-30 Tue	3	110	18
2026-08-18 Tue	1	110	16
2026-08-18 Tue	2	110	16
2026-08-18 Tue	3	110	18

Your notes are in your own copy of this page.

Rear Delt Machine RowPushB107 → 128 lb (70×16 → 80×18)▲ +19% †

T1, median of its first 3 sessions: 107 lb → T2, median of its last 3 sessions: 128 lb = +19% (128 − 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, 101 to 138 — 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
2025-11-25 Tue	1	70	16
2025-11-25 Tue	2	70	13
2025-11-25 Tue	3	70	12
2025-12-04 Thu	1	70	16
2025-12-04 Thu	2	70	14
2025-12-04 Thu	3	70	13
2025-12-12 Fri	1	70	18
2025-12-12 Fri	2	70	15
2025-12-12 Fri	3	70	15
2025-12-23 Tue	1	70	15
2025-12-28 Sun	1	75	18
2025-12-28 Sun	2	75	14
2025-12-28 Sun	3	75	12
2026-01-02 Fri	1	75	18
2026-01-02 Fri	2	75	17
2026-01-02 Fri	3	75	13
2026-01-07 Wed	1	75	20
2026-01-07 Wed	2	75	14
2026-01-07 Wed	3	75	13
2026-01-31 Sat	1	75	20
2026-01-31 Sat	2	75	14
2026-01-31 Sat	3	75	13
2026-02-06 Fri	1
2026-02-06 Fri	2
2026-02-06 Fri	3
2026-02-07 Sat	1	80	16
2026-02-07 Sat	2	80	12
2026-02-07 Sat	3	80	13
2026-02-14 Sat	1	80	18
2026-02-14 Sat	2	80	13
2026-02-14 Sat	3	75	12
2026-02-14 Sat	4	75	12
2026-02-24 Tue	1	80	20
2026-02-24 Tue	2	85	14
2026-02-24 Tue	3	85	12

Your notes are in your own copy of this page.

Seated Leg Curl MachineLower130 → 150 lb (85×16 → 100×15)▲ +15% †

T1, median of its first 3 sessions: 130 lb → T2, median of its last 3 sessions: 150 lb = +15% (150 − 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, 113 to 240 — 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
2026-03-27 Fri	1	85	14
2026-03-27 Fri	2	85	15
2026-03-27 Fri	3	85	16
2026-05-08 Fri	1	85	15
2026-05-08 Fri	2	85	15
2026-05-08 Fri	3
2026-05-23 Sat	1	85	14
2026-05-23 Sat	2	85	15
2026-05-23 Sat	3	85	16
2026-05-30 Sat	1	85	15
2026-05-30 Sat	2	85	16
2026-05-30 Sat	3	85	17
2026-06-04 Thu	1	85	16
2026-06-04 Thu	2	85	17
2026-06-04 Thu	3	85	18
2026-06-07 Sun	1	100	16
2026-06-07 Sun	2	100	16
2026-06-07 Sun	3	100	14
2026-06-11 Thu	1	100	17
2026-06-11 Thu	2	100	17
2026-06-11 Thu	3	100	15
2026-06-18 Thu	1	100	18
2026-06-18 Thu	2	100	19
2026-06-18 Thu	3	100	20
2026-06-24 Wed	1	115	18
2026-06-24 Wed	2	115	18
2026-06-24 Wed	3	115	20
2026-06-30 Tue	1	135	18
2026-06-30 Tue	2	135	18
2026-06-30 Tue	3	135	20
2026-08-18 Tue	1	135	18
2026-08-18 Tue	2	135	18
2026-08-18 Tue	3	135	20
2026-08-28 Fri	1	90	17
2026-08-28 Fri	2	90	11
2026-08-28 Fri	3	90	11
2026-09-14 Mon	1	95	15
2026-09-14 Mon	2	95	12
2026-09-14 Mon	3	95	10
2026-09-21 Mon	1	100	15
2026-09-21 Mon	2	100	12
2026-09-21 Mon	3	100	9
2026-09-28 Mon	1	105	13
2026-09-28 Mon	2	105	11
2026-09-28 Mon	3	105	11

Your notes are in your own copy of this page.

Seated Row (Cable)PullB180 → 203 lb (120×15 → 145×12)▲ +13% †

T1, median of its first 3 sessions: 180 lb → T2, median of its last 3 sessions: 203 lb = +13% (203 − 180, as a share of 180)

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, 174 to 222 — 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
2025-11-09 Sun	1	120	15
2025-11-09 Sun	2	120	14
2025-11-09 Sun	3	120	14
2025-11-30 Sun	1	120	15
2025-11-30 Sun	2	120	15
2025-11-30 Sun	3	120	14
2025-12-07 Sun	1	120	17
2025-12-07 Sun	2	120	14
2025-12-07 Sun	3	120	14
2025-12-14 Sun	1	125	16
2025-12-14 Sun	2	125	14
2025-12-14 Sun	3	125	14
2026-02-01 Sun	1	125	16
2026-02-01 Sun	2	125	14
2026-02-01 Sun	3	125	13
2026-02-09 Mon	1	130	15
2026-02-09 Mon	2	130	13
2026-02-09 Mon	3	130	12
2026-02-17 Tue	1	130	18
2026-02-17 Tue	2	130	17
2026-02-17 Tue	3	130	13
2026-02-26 Thu	1	130	15
2026-02-26 Thu	2	130	13
2026-02-26 Thu	3	130	13
2026-03-03 Tue	1	130	20
2026-03-03 Tue	2	130	17
2026-03-03 Tue	3	130	17
2026-03-10 Tue	1	140	13
2026-03-10 Tue	2	140	11
2026-03-10 Tue	3	140	10
2026-03-17 Tue	1	140	13
2026-03-17 Tue	2	140	13
2026-03-17 Tue	3	140	12
2026-03-26 Thu	1	140	14
2026-03-26 Thu	2	140	12
2026-03-26 Thu	3	140	13
2026-04-14 Tue	1	140	15
2026-04-14 Tue	2	140	13
2026-04-14 Tue	3	140	12
2026-04-28 Tue	1	143	10
2026-04-28 Tue	2	143	7
2026-04-28 Tue	3	130	12
2026-05-06 Wed	1	140	11
2026-05-06 Wed	2	140	11
2026-05-06 Wed	3	140	11
2026-05-18 Mon	1	141	11
2026-05-18 Mon	2	141	12
2026-05-18 Mon	3	141	13
2026-05-27 Wed	1	140	15
2026-05-27 Wed	2	140	13
2026-05-27 Wed	3	140	13
2026-06-05 Fri	1	141	12
2026-06-05 Fri	2	141	12
2026-06-05 Fri	3	141	11
2026-06-15 Mon	1	140	13
2026-06-15 Mon	2	140	13
2026-06-15 Mon	3	140	12
2026-06-25 Thu	1	140	15
2026-06-25 Thu	2	140	14
2026-06-25 Thu	3	140	12
2026-07-03 Fri	1	145	14
2026-07-03 Fri	2	145	13
2026-07-03 Fri	3	145	12
2026-07-27 Mon	1	146	14
2026-07-27 Mon	2	146	10
2026-07-27 Mon	3	146	10
2026-07-31 Fri	1	146	12
2026-07-31 Fri	2	146	10
2026-07-31 Fri	3	146	7
2026-08-09 Sun	1	145	14
2026-08-09 Sun	2	145	10
2026-08-09 Sun	3	145	8
2026-08-17 Mon	1	146	11
2026-08-17 Mon	2	146	14
2026-08-17 Mon	3	146	11
2026-08-26 Wed	1	145	12
2026-08-26 Wed	2	145	11
2026-08-26 Wed	3	145	9
2026-09-04 Fri	1	145	12
2026-09-04 Fri	2	145	9
2026-09-04 Fri	3	145	9
2026-09-23 Wed	1	145	12
2026-09-23 Wed	2	145	9
2026-09-23 Wed	3	145	9
2026-09-25 Fri	1	141	15
2026-09-25 Fri	2	146	14
2026-09-25 Fri	3	146	11

Your notes are in your own copy of this page.

Dumbbell Wrist ExtensionPushA23 → 26 lb (15×16 → 17.5×14)▲ +12% †

T1, median of its first 3 sessions: 23 lb → T2, median of its last 3 sessions: 26 lb = +12% (26 − 23, as a share of 23)

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, 21 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
2025-12-01 Mon	1	12.5	18
2025-12-01 Mon	2	15	15
2025-12-01 Mon	3	15	9
2025-12-08 Mon	1	15	16
2025-12-08 Mon	2	14	15
2025-12-08 Mon	3	15	13
2025-12-16 Tue	1	15	20
2025-12-16 Tue	2	15	12
2025-12-16 Tue	3	15	14
2026-01-09 Fri	1	15	20
2026-01-09 Fri	2	14	14
2026-01-09 Fri	3	15	19
2026-01-15 Thu	1	15	20
2026-01-15 Thu	2	15	15
2026-01-15 Thu	3	15	18
2026-01-27 Tue	1	15	20
2026-01-27 Tue	2	17.5	15
2026-01-27 Tue	3	17.5	16
2026-02-03 Tue	1
2026-02-10 Tue	1	17.5	20
2026-02-10 Tue	2	17.5	15
2026-02-10 Tue	3	17.5	15
2026-02-19 Thu	1	20	13
2026-02-19 Thu	2	20	8
2026-02-19 Thu	3	20	6
2026-02-28 Sat	1	20	12
2026-02-28 Sat	2	20	13
2026-02-28 Sat	3	20	13
2026-03-11 Wed	1	20	14
2026-03-11 Wed	2	20	15
2026-03-11 Wed	3	20	13
2026-03-19 Thu	1	20	18
2026-03-19 Thu	2	20	16
2026-03-19 Thu	3	20	14
2026-03-31 Tue	1	20	18
2026-03-31 Tue	2	20	15
2026-03-31 Tue	3	20	15
2026-04-06 Mon	1	20	20
2026-04-06 Mon	2	20	16
2026-04-06 Mon	3	20	14
2026-04-17 Fri	1	20	10
2026-04-17 Fri	2	20	10
2026-04-17 Fri	3	20	8
2026-04-29 Wed	1	20	10
2026-04-29 Wed	2	15	10
2026-04-29 Wed	3	15	15
2026-05-08 Fri	1	15	12
2026-05-08 Fri	2	15	18
2026-05-08 Fri	3	15	15
2026-05-20 Wed	1	15	16
2026-05-20 Wed	2	15	15
2026-05-20 Wed	3	15	16
2026-05-29 Fri	1	15	17
2026-05-29 Fri	2	15	17
2026-05-29 Fri	3	15	16
2026-06-08 Mon	1	15	18
2026-06-08 Mon	2	15	18
2026-06-08 Mon	3	15	17
2026-06-17 Wed	1	17.5	15
2026-06-17 Wed	2	17.5	14
2026-06-17 Wed	3	17.5	10
2026-06-26 Fri	1	17.5	13
2026-06-26 Fri	2	17.5	12
2026-06-26 Fri	3	17.5	11
2026-07-06 Mon	1	17.5	14
2026-07-06 Mon	2	17.5	12
2026-07-06 Mon	3	17.5	13
2026-07-30 Thu	1	17.5	15
2026-07-30 Thu	2	17.5	11
2026-07-30 Thu	3	17.5	11
2026-08-10 Mon	1
2026-08-29 Sat	1
2026-08-29 Sat	2	17.5	12
2026-08-29 Sat	3	17.5	11
2026-09-07 Mon	1
2026-09-07 Mon	2
2026-09-07 Mon	3

Your notes are in your own copy of this page.

Single Leg Dumbbell Calf RaiseLower29 → 32 lb (22×10 → 22×14)▲ +10% †

T1, median of its first 3 sessions: 29 lb → T2, median of its last 3 sessions: 32 lb = +10% (32 − 29, as a share of 29)

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 34 — 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
2026-03-27 Fri	1	22	10
2026-03-27 Fri	2	22	8
2026-03-27 Fri	3	17.5	10
2026-05-08 Fri	1
2026-05-08 Fri	2
2026-05-08 Fri	3
2026-05-23 Sat	1	22	10
2026-05-23 Sat	2	22	10
2026-05-23 Sat	3	22	10
2026-05-30 Sat	1	22	11
2026-05-30 Sat	2	22	10
2026-05-30 Sat	3	22	10
2026-06-04 Thu	1	22	11
2026-06-04 Thu	2	22	10
2026-06-04 Thu	3	22	11
2026-06-07 Sun	1	22	11
2026-06-07 Sun	2	22	11
2026-06-07 Sun	3	22	12
2026-06-11 Thu	1	22	11
2026-06-11 Thu	2	22	11
2026-06-11 Thu	3	22	13
2026-06-18 Thu	1	22	12
2026-06-18 Thu	2	22	11
2026-06-18 Thu	3	22	13
2026-06-24 Wed	1	22	13
2026-06-24 Wed	2	22	12
2026-06-24 Wed	3	22	14
2026-06-30 Tue	1	22	13
2026-06-30 Tue	2	22	13
2026-06-30 Tue	3	22	14
2026-08-18 Tue	1	22	13
2026-08-18 Tue	2	22	13
2026-08-18 Tue	3	22	14
2026-08-28 Fri	1	22	14
2026-08-28 Fri	2	22	16
2026-08-28 Fri	3	22	14

Your notes are in your own copy of this page.

Rope overhead cable triceps extensionPullA62 → 68 lb (42.5×14 → 47.5×13)▲ +9% †

T1, median of its first 3 sessions: 62 lb → T2, median of its last 3 sessions: 68 lb = +9% (68 − 62, as a share of 62)

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 73 — 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
2025-11-06 Thu	1	42.5	18
2025-11-06 Thu	2	42.5	14
2025-11-06 Thu	3	42.5	11
2025-11-11 Tue	1	42.5	14
2025-11-11 Tue	2	42.5	14
2025-11-11 Tue	3	42.5	12
2025-11-24 Mon	1	42.5	14
2025-11-24 Mon	2	42.5	14
2025-11-24 Mon	3	42.5	12
2025-12-02 Tue	1	42.5	15
2025-12-02 Tue	2	42.5	13
2025-12-02 Tue	3	42.5	11
2025-12-11 Thu	1	42.5	15
2025-12-11 Thu	2	42.5	14
2025-12-11 Thu	3	42.5	12
2025-12-17 Wed	1	42.5	16
2025-12-17 Wed	2	42.5	13
2025-12-17 Wed	3	42.5	12
2025-12-26 Fri	1	42.5	14
2025-12-26 Fri	2	42.5	15
2025-12-26 Fri	3	42.5	12
2025-12-29 Mon	1	42.5	17
2025-12-29 Mon	2	42.5	14
2025-12-29 Mon	3	42.5	11
2026-01-03 Sat	1	42.5	18
2026-01-03 Sat	2	42.5	14
2026-01-03 Sat	3	42.5	11
2026-01-08 Thu	1	42.5	15
2026-01-08 Thu	2	42.5	12
2026-01-08 Thu	3	42.5	12
2026-01-13 Tue	1	42.5	15
2026-01-13 Tue	2	42.5	14
2026-01-13 Tue	3	42.5	11
2026-01-29 Thu	1	42.5	14
2026-01-29 Thu	2	42.5	12
2026-01-29 Thu	3	42.5	11
2026-02-05 Thu	1	42.5	14
2026-02-05 Thu	2	42.5	11
2026-02-05 Thu	3	42.5	10
2026-02-12 Thu	1	42.5	14
2026-02-12 Thu	2	42.5	11
2026-02-12 Thu	3	42.5	9
2026-02-21 Sat	1	42.5	15
2026-02-21 Sat	2	42.5	13
2026-02-21 Sat	3	42.5	13
2026-03-12 Thu	1	42.5	15
2026-03-12 Thu	2	42.5	11
2026-03-12 Thu	3	42.5	9
2026-03-20 Fri	1	42.5	17
2026-03-20 Fri	2	42.5	14
2026-03-20 Fri	3	42.5	13
2026-04-08 Wed	1	42.5	15
2026-04-08 Wed	2	42.5	10
2026-04-08 Wed	3	42.5	9
2026-04-22 Wed	1	42.5	14
2026-04-22 Wed	2	42.5	12
2026-04-22 Wed	3	42.5	10
2026-05-01 Fri	1	45	12
2026-05-01 Fri	2	45	8
2026-05-01 Fri	3	45	7
2026-05-11 Mon	1	42.5	14
2026-05-11 Mon	2	42.5	9
2026-05-11 Mon	3	42.5	9
2026-05-22 Fri	1	42.5	14
2026-05-22 Fri	2	42.5	12
2026-05-22 Fri	3	42.5	11
2026-06-01 Mon	1	42.5	14
2026-06-01 Mon	2	42.5	12
2026-06-01 Mon	3	42.5	11
2026-06-10 Wed	1	42.5	15
2026-06-10 Wed	2	42.5	14
2026-06-10 Wed	3	42.5	11
2026-06-19 Fri	1	45	13
2026-06-19 Fri	2	45	12
2026-06-19 Fri	3	45	9
2026-06-29 Mon	1	45	15
2026-06-29 Mon	2	45	11
2026-06-29 Mon	3	45	10
2026-07-08 Wed	1	47.5	15
2026-07-08 Wed	2	47.5	12
2026-07-08 Wed	3	47.5	11
2026-08-05 Wed	1	47.5	10
2026-08-05 Wed	2	47.5	10
2026-08-05 Wed	3	47.5	7
2026-08-13 Thu	1	47.5	13
2026-08-13 Thu	2	47.5	11
2026-08-13 Thu	3	47.5	9
2026-08-21 Fri	1	47.5	13
2026-08-21 Fri	2	47.5	12
2026-08-21 Fri	3	47.5	11
2026-08-31 Mon	1	47.5	11
2026-08-31 Mon	2	47.5	10
2026-08-31 Mon	3	47.5	8
2026-09-10 Thu	1	47.5	14
2026-09-10 Thu	2	47.5	11
2026-09-10 Thu	3	47.5	10

Your notes are in your own copy of this page.

Reverse Fly (Machine)PullA213 → 229 lb (145×14 → 160×13)▲ +8% †

T1, median of its first 3 sessions: 213 lb → T2, median of its last 3 sessions: 229 lb = +8% (229 − 213, as a share of 213)

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, 184 to 242 — 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
2025-11-06 Thu	1	140	19
2025-11-06 Thu	2	140	15
2025-11-06 Thu	3	140	11
2025-11-11 Tue	1	145	12
2025-11-11 Tue	2	145	12
2025-11-11 Tue	3	145	11
2025-11-24 Mon	1	145	14
2025-11-24 Mon	2	145	12
2025-11-24 Mon	3	145	12
2025-12-02 Tue	1	145	15
2025-12-02 Tue	2	145	14
2025-12-02 Tue	3	145	15
2025-12-11 Thu	1	145	15
2025-12-11 Thu	2	145	11
2025-12-11 Thu	3	145	12
2025-12-17 Wed	1	145	17
2025-12-17 Wed	2	145	13
2025-12-17 Wed	3	145	13
2025-12-26 Fri	1	145	17
2025-12-26 Fri	2	145	17
2025-12-26 Fri	3	145	17
2026-01-03 Sat	1	150	14
2026-01-03 Sat	2	150	12
2026-01-03 Sat	3	150	12
2026-01-08 Thu	1	145	18
2026-01-08 Thu	2	145	18
2026-01-08 Thu	3	145	17
2026-01-13 Tue	1	150	15
2026-01-13 Tue	2	150	12
2026-01-13 Tue	3	145	12
2026-01-29 Thu	1	130	14
2026-01-29 Thu	2	130	8
2026-01-29 Thu	3	130	10
2026-02-05 Thu	1	130	20
2026-02-05 Thu	2	130	19
2026-02-05 Thu	3	130	20
2026-02-12 Thu	1	135	18
2026-02-12 Thu	2	135	20
2026-02-12 Thu	3	135	20
2026-02-21 Sat	1	140	15
2026-02-21 Sat	2	140	12
2026-02-21 Sat	3	140	13
2026-03-12 Thu	1	140	20
2026-03-12 Thu	2	140	17
2026-03-12 Thu	3	140	14
2026-03-20 Fri	1	145	15
2026-03-20 Fri	2	145	16
2026-03-20 Fri	3	145	14
2026-04-08 Wed	1	145	14
2026-04-08 Wed	2	145	14
2026-04-08 Wed	3	145	14
2026-04-22 Wed	1
2026-04-22 Wed	2
2026-04-22 Wed	3
2026-05-01 Fri	1	145	15
2026-05-01 Fri	2	145	14
2026-05-01 Fri	3	145	12
2026-05-11 Mon	1	145	16
2026-05-11 Mon	2	145	16
2026-05-11 Mon	3	145	13
2026-05-22 Fri	1	145	15
2026-05-22 Fri	2	145	15
2026-05-22 Fri	3	145	12
2026-06-01 Mon	1	150	17
2026-06-01 Mon	2	150	14
2026-06-10 Wed	1	150	15
2026-06-10 Wed	2	150	14
2026-06-10 Wed	3	150	14
2026-06-19 Fri	1	155	14
2026-06-19 Fri	2	155	10
2026-06-19 Fri	3	155	12
2026-06-29 Mon	1	155	14
2026-06-29 Mon	2	155	11
2026-06-29 Mon	3	155	11
2026-07-08 Wed	1	160	12
2026-07-08 Wed	2	160	9
2026-07-08 Wed	3	160	8
2026-08-05 Wed	1	150	17
2026-08-05 Wed	2	150	14
2026-08-05 Wed	3	150	14
2026-08-13 Thu	1	160	12
2026-08-13 Thu	2	160	9
2026-08-13 Thu	3	160	10
2026-08-21 Fri	1	160	13
2026-08-21 Fri	2	160	10
2026-08-21 Fri	3	160	11
2026-08-31 Mon	1	160	9
2026-08-31 Mon	2	150	10
2026-08-31 Mon	3	160	12
2026-09-10 Thu	1	160	14
2026-09-10 Thu	2	160	12
2026-09-10 Thu	3	160	11

Your notes are in your own copy of this page.

Single Arm Dumbbell Rear Delt RowPushA32 → 34 lb (20×18 → 22.5×16)▲ +8% †

T1, median of its first 3 sessions: 32 lb → T2, median of its last 3 sessions: 34 lb = +8% (34 − 32, as a share of 32)

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, 19 to 49 — 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
2026-07-06 Mon	1	15	15
2026-07-06 Mon	2	15	15
2026-07-06 Mon	3	15	15
2026-07-30 Thu	1	25	20
2026-07-30 Thu	2	27.5	20
2026-07-30 Thu	3	27.5	20
2026-08-10 Mon	1	15	15
2026-08-10 Mon	2	20	15
2026-08-10 Mon	3	20	18
2026-08-19 Wed	1	15	15
2026-08-19 Wed	2	20	15
2026-08-19 Wed	3	20	18
2026-08-29 Sat	1	20	16
2026-08-29 Sat	2	20	16
2026-08-29 Sat	3	22.5	16
2026-09-07 Mon	1	22.5	16
2026-09-07 Mon	2	22.5	16
2026-09-07 Mon	3	22.5	16
2026-09-26 Sat	1	25	20
2026-09-26 Sat	2	25	20
2026-09-26 Sat	3	25	20

Your notes are in your own copy of this page.

Dumbell External RotationPullB26 → 27 lb (17×15 → 17.5×17)▲ +8% †

T1, median of its first 3 sessions: 26 lb → T2, median of its last 3 sessions: 27 lb = +8% (27 − 26, as a share of 26)

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, 15 to 30 — 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
2025-11-09 Sun	1	17	15
2025-11-09 Sun	2	15	15
2025-11-09 Sun	3	15	15
2025-11-30 Sun	1	17	15
2025-11-30 Sun	2	15	15
2025-11-30 Sun	3	15	15
2025-12-07 Sun	1	15	10
2025-12-07 Sun	2	15	10
2025-12-07 Sun	3	15	10
2025-12-14 Sun	1	10	17
2025-12-14 Sun	2	10	17
2025-12-14 Sun	3	15	11
2026-02-01 Sun	1	10	20
2026-02-01 Sun	2	10	18
2026-02-01 Sun	3	10	18
2026-02-09 Mon	1	12.5	20
2026-02-09 Mon	2	12.5	19
2026-02-09 Mon	3	12.5	17
2026-02-17 Tue	1	15	15
2026-02-17 Tue	2	15	14
2026-02-17 Tue	3	15	14
2026-03-03 Tue	1	15	15
2026-03-03 Tue	2	15	14
2026-03-03 Tue	3	15	14
2026-03-10 Tue	1	15	15
2026-03-10 Tue	2	15	15
2026-03-10 Tue	3	15	15
2026-03-17 Tue	1	15	13
2026-03-17 Tue	2	15	16
2026-03-17 Tue	3	15	13
2026-03-26 Thu	1	12	12
2026-03-26 Thu	2	10	12
2026-03-26 Thu	3	10	12
2026-04-14 Tue	1	12	15
2026-04-14 Tue	2	12	16
2026-04-14 Tue	3	12	15
2026-04-28 Tue	1	12	12
2026-04-28 Tue	2	12	14
2026-04-28 Tue	3	12	15
2026-05-06 Wed	1
2026-05-06 Wed	2
2026-05-06 Wed	3
2026-05-18 Mon	1	17	12
2026-05-18 Mon	2	12	10
2026-05-18 Mon	3	12	10
2026-05-27 Wed	1	17	12
2026-05-27 Wed	2	17	10
2026-05-27 Wed	3	17	10
2026-06-05 Fri	1	10	20
2026-06-05 Fri	2	10	20
2026-06-05 Fri	3	10	20
2026-06-15 Mon	1	12.5	20
2026-06-15 Mon	2	12.5	17
2026-06-15 Mon	3	12.5	17
2026-06-25 Thu	1	12.5	20
2026-06-25 Thu	2	12.5	17
2026-06-25 Thu	3	12.5	17
2026-07-03 Fri	1	12.5	20
2026-07-03 Fri	2	12.5	20
2026-07-03 Fri	3	12.5	20
2026-07-27 Mon	1	12.5	20
2026-07-27 Mon	2	15	16
2026-07-27 Mon	3	15	15
2026-07-31 Fri	1	15	16
2026-07-31 Fri	2	15	17
2026-07-31 Fri	3	15	17
2026-08-09 Sun	1	15	20
2026-08-09 Sun	2	15	17
2026-08-09 Sun	3	15	14
2026-08-17 Mon	1	15	20
2026-08-17 Mon	2	15	18
2026-08-17 Mon	3	15	16
2026-08-26 Wed	1	17.5	14
2026-08-26 Wed	2	17.5	12
2026-08-26 Wed	3	17.5	10
2026-09-04 Fri	1	17.5	17
2026-09-04 Fri	2	17.5	12
2026-09-04 Fri	3	17.5	10
2026-09-23 Wed	1	17.5	17
2026-09-23 Wed	2	17.5	12
2026-09-23 Wed	3	17.5	10
2026-09-25 Fri	1	17.5	18
2026-09-25 Fri	2	17.5	13
2026-09-25 Fri	3	17.5	13

Your notes are in your own copy of this page.

Seated Lateral RaisePullB27 → 29 lb (20×11 → 20×14)▲ +7%

T1, median of its first 3 sessions: 27 lb → T2, median of its last 3 sessions: 29 lb = +7% (29 − 27, as a share of 27)

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, 26 to 30 — 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
2025-11-09 Sun	1	22.5	8
2025-11-09 Sun	2	22.5	9
2025-11-09 Sun	3	22.5	8
2025-11-30 Sun	1	20	10
2025-11-30 Sun	2	20	10
2025-11-30 Sun	3	20	10
2025-12-07 Sun	1	20	11
2025-12-07 Sun	2	20	10
2025-12-07 Sun	3	20	10
2025-12-14 Sun	1	20	12
2025-12-14 Sun	2	20	11
2025-12-14 Sun	3	20	11
2026-02-01 Sun	1	20	14
2026-02-01 Sun	2	20	13
2026-02-01 Sun	3	20	12
2026-02-09 Mon	1	20	15
2026-02-09 Mon	2	20	15
2026-02-09 Mon	3	20	12

Your notes are in your own copy of this page.

Bicep Curl (Dumbbell)PushB49 → 51 lb (35×12 → 35×14)▲ +5%

T1, median of its first 3 sessions: 49 lb → T2, median of its last 3 sessions: 51 lb = +5% (51 − 49, as a share of 49)

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, 47 to 52 — 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
2025-11-13 Thu	1	35	13
2025-11-13 Thu	2	35	11
2025-11-13 Thu	3	35	9
2025-11-25 Tue	1	35	11
2025-11-25 Tue	2	35	9
2025-11-25 Tue	3	35	8
2025-12-04 Thu	1	35	12
2025-12-04 Thu	2	35	10
2025-12-04 Thu	3	35	9
2025-12-12 Fri	1	35	12
2025-12-12 Fri	2	35	10
2025-12-12 Fri	3	35	10
2025-12-23 Tue	1	30	10
2025-12-23 Tue	2	35	10
2025-12-23 Tue	3	35	12
2025-12-28 Sun	1	35	12
2025-12-28 Sun	2	35	11
2025-12-28 Sun	3	35	10
2026-01-02 Fri	1	35	13
2026-01-02 Fri	2	35	12
2026-01-02 Fri	3	35	10
2026-01-07 Wed	1	35	13
2026-01-07 Wed	2	35	13
2026-01-07 Wed	3	35	10
2026-01-31 Sat	1	35	12
2026-01-31 Sat	2	35	9
2026-01-31 Sat	3	35	8
2026-02-06 Fri	1	35	13
2026-02-06 Fri	2	35	10
2026-02-06 Fri	3	35	8
2026-02-07 Sat	1
2026-02-07 Sat	2
2026-02-07 Sat	3
2026-02-14 Sat	1	35	14
2026-02-14 Sat	2	35	12
2026-02-14 Sat	3	35	10
2026-02-24 Tue	1	35	14
2026-02-24 Tue	2	35	12
2026-02-24 Tue	3	35	11
2026-03-05 Thu	1	35	13
2026-03-05 Thu	2	35	11
2026-03-05 Thu	3	35	10
2026-03-16 Mon	1	35	14
2026-03-16 Mon	2	35	11
2026-03-16 Mon	3	35	11
2026-03-24 Tue	1	35	14
2026-03-24 Tue	2	35	12
2026-03-24 Tue	3	35	11
2026-04-10 Fri	1	35	11
2026-04-10 Fri	2	35	10
2026-04-10 Fri	3	35	10
2026-04-24 Fri	1	35	12
2026-04-24 Fri	2	35	8
2026-04-24 Fri	3	35	8
2026-05-04 Mon	1	35	11
2026-05-04 Mon	2	35	9
2026-05-04 Mon	3	35	8
2026-05-13 Wed	1	35	13
2026-05-13 Wed	2	35	10
2026-05-13 Wed	3	35	9
2026-05-25 Mon	1	35	13
2026-05-25 Mon	2	35	10
2026-05-25 Mon	3	35	9
2026-06-03 Wed	1	35	13
2026-06-03 Wed	2	35	11
2026-06-03 Wed	3	35	10
2026-06-12 Fri	1	35	14
2026-06-12 Fri	2	35	10
2026-06-12 Fri	3	35	10
2026-06-22 Mon	1	35	12
2026-06-22 Mon	2	35	11
2026-06-22 Mon	3	35	9
2026-07-01 Wed	1	35	12
2026-07-01 Wed	2	35	11
2026-07-01 Wed	3	35	9
2026-07-25 Sat	1	35	12
2026-07-25 Sat	2	35	11
2026-07-25 Sat	3	35	9
2026-08-01 Sat	1	35	13
2026-08-01 Sat	2	35	11
2026-08-01 Sat	3	35	9
2026-08-14 Fri	1	35	14
2026-08-14 Fri	2	35	11
2026-08-14 Fri	3	35	10
2026-08-24 Mon	1	35	14
2026-08-24 Mon	2	35	11
2026-08-24 Mon	3	35	10
2026-09-02 Wed	1	35	14
2026-09-02 Wed	2	35	12
2026-09-02 Wed	3	35	11
2026-09-11 Fri	1	35	14
2026-09-11 Fri	2	35	10
2026-09-11 Fri	3	35	8

Your notes are in your own copy of this page.

Row MachinePushB287 → 300 lb (200×13 → 200×15)▲ +5% †

T1, median of its first 3 sessions: 287 lb → T2, median of its last 3 sessions: 300 lb = +5% (300 − 287, as a share of 287)

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, 202 to 390 — 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
2026-03-05 Thu	1	180	19
2026-03-05 Thu	2	180	14
2026-03-05 Thu	3	180	14
2026-03-16 Mon	1	200	12
2026-03-16 Mon	2	180	10
2026-03-16 Mon	3	200	10
2026-03-24 Tue	1	200	13
2026-03-24 Tue	2	200	13
2026-03-24 Tue	3	200	11
2026-04-10 Fri	1	200	12
2026-04-10 Fri	2	200	10
2026-04-10 Fri	3	200	11
2026-04-24 Fri	1	230	12
2026-04-24 Fri	2	230	10
2026-04-24 Fri	3	230	9
2026-05-04 Mon	1	230	14
2026-05-04 Mon	2	230	12
2026-05-04 Mon	3	230	10
2026-05-13 Wed	1	140	18
2026-05-13 Wed	2	140	16
2026-05-13 Wed	3	140	13
2026-05-25 Mon	1	160	18
2026-05-25 Mon	2	160	14
2026-05-25 Mon	3	160	14
2026-06-03 Wed	1	160	18
2026-06-03 Wed	2	160	17
2026-06-03 Wed	3	160	15
2026-06-12 Fri	1	240	12
2026-06-12 Fri	2	240	10
2026-06-12 Fri	3	240	11
2026-06-22 Mon	1	240	16
2026-06-22 Mon	2	240	12
2026-06-22 Mon	3	240	10
2026-07-01 Wed	1	180	13
2026-07-01 Wed	2	180	12
2026-07-01 Wed	3	180	12
2026-07-25 Sat	1	180	17
2026-07-25 Sat	2	180	15
2026-07-25 Sat	3	180	12
2026-08-01 Sat	1	200	12
2026-08-01 Sat	2	200	10
2026-08-01 Sat	3	200	9
2026-08-14 Fri	1	200	14
2026-08-14 Fri	2	200	12
2026-08-14 Fri	3	200	10
2026-08-24 Mon	1	200	15
2026-08-24 Mon	2	200	12
2026-08-24 Mon	3	200	13
2026-09-02 Wed	1	200	11
2026-09-02 Wed	2	200	10
2026-09-02 Wed	3	200	11
2026-09-11 Fri	1	200	16
2026-09-11 Fri	2	200	12
2026-09-11 Fri	3	200	13

Your notes are in your own copy of this page.

Row MachinePullB270 → 280 lb (180×15 → 200×12)▲ +4% †

T1, median of its first 3 sessions: 270 lb → T2, median of its last 3 sessions: 280 lb = +4% (280 − 270, as a share of 270)

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, 197 to 390 — 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
2026-02-17 Tue	1	140	20
2026-02-17 Tue	2	160	20
2026-02-17 Tue	3	180	13
2026-03-03 Tue	1	180	18
2026-03-03 Tue	2	180	15
2026-03-03 Tue	3	180	14
2026-03-10 Tue	1	180	15
2026-03-10 Tue	2	180	11
2026-03-10 Tue	3	180	12
2026-03-17 Tue	1	200	14
2026-03-17 Tue	2	200	13
2026-03-17 Tue	3	200	12
2026-03-26 Thu	1	200	15
2026-03-26 Thu	2	200	12
2026-03-26 Thu	3	200	11
2026-04-14 Tue	1	200	16
2026-04-14 Tue	2	200	13
2026-04-14 Tue	3	200	14
2026-04-28 Tue	1	230	9
2026-04-28 Tue	2	230	8
2026-04-28 Tue	3	230	9
2026-05-06 Wed	1	140	17
2026-05-06 Wed	2
2026-05-06 Wed	3
2026-05-18 Mon	1	230	12
2026-05-18 Mon	2	230	10
2026-05-18 Mon	3	230	10
2026-05-27 Wed	1	180	12
2026-05-27 Wed	2	180	10
2026-05-27 Wed	3	180	11
2026-06-05 Fri	1	230	15
2026-06-05 Fri	2	230	12
2026-06-05 Fri	3	230	10
2026-06-15 Mon	1	180	13
2026-06-15 Mon	2	180	13
2026-06-15 Mon	3	180	11
2026-06-25 Thu	1	180	14
2026-06-25 Thu	2	180	12
2026-06-25 Thu	3	180	11
2026-07-03 Fri	1	240	16
2026-07-03 Fri	2	240	8
2026-07-03 Fri	3	240	8
2026-07-27 Mon	1	240	12
2026-07-27 Mon	2	240	8
2026-07-27 Mon	3	240	8
2026-08-09 Sun	1	200	11
2026-08-09 Sun	2	200	9
2026-08-09 Sun	3	200	8
2026-08-26 Wed	1	200	10
2026-08-26 Wed	2	200	9
2026-08-26 Wed	3	200	8
2026-09-04 Fri	1	200	12
2026-09-04 Fri	2	200	11
2026-09-04 Fri	3	200	11
2026-09-23 Wed	1	200	12
2026-09-23 Wed	2	200	11
2026-09-23 Wed	3	200	11
2026-09-25 Fri	1	180	14
2026-09-25 Fri	2	180	13
2026-09-25 Fri	3	180	12

Your notes are in your own copy of this page.

Dumbbell seated shoulder pressPushB42 → 43 lb (35×6 → 30×13)▲ +2% †

T1, median of its first 3 sessions: 42 lb → T2, median of its last 3 sessions: 43 lb = +2% (43 − 42, as a share of 42)

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 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
2025-11-07 Fri	1	30	16
2025-11-07 Fri	2	30	15
2025-11-07 Fri	3	30	14
2025-11-13 Thu	1	35	6
2025-11-13 Thu	2	30	11
2025-11-13 Thu	3	30	9
2025-11-25 Tue	1	25	14
2025-11-25 Tue	2	25	15
2025-11-25 Tue	3	25	16
2025-12-04 Thu	1	25	16
2025-12-04 Thu	2	25	14
2025-12-04 Thu	3	25	12
2025-12-12 Fri	1	25	18
2025-12-12 Fri	2	25	14
2025-12-12 Fri	3	25	13
2025-12-28 Sun	1	25	17
2025-12-28 Sun	2	25	14
2025-12-28 Sun	3	25	14
2026-01-07 Wed	1	25	17
2026-01-07 Wed	2	25	14
2026-01-07 Wed	3	25	14
2026-01-31 Sat	1	25	12
2026-01-31 Sat	2	25	11
2026-01-31 Sat	3	25	10
2026-02-06 Fri	1
2026-02-06 Fri	2
2026-02-06 Fri	3
2026-02-07 Sat	1	25	15
2026-02-07 Sat	2	25	17
2026-02-07 Sat	3	25	15
2026-02-14 Sat	1	25	16
2026-02-14 Sat	2	25	15
2026-02-14 Sat	3	25	14
2026-02-24 Tue	1	25	16
2026-02-24 Tue	2	25	18
2026-02-24 Tue	3	25	15
2026-03-05 Thu	1	25	16
2026-03-05 Thu	2	25	13
2026-03-05 Thu	3	25	11
2026-03-16 Mon	1	25	17
2026-03-16 Mon	2	25	14
2026-03-16 Mon	3	25	14
2026-03-24 Tue	1	25	19
2026-03-24 Tue	2	25	14
2026-03-24 Tue	3	25	15
2026-04-10 Fri	1	25	15
2026-04-10 Fri	2	25	12
2026-04-10 Fri	3	25	12
2026-04-24 Fri	1	25	13
2026-04-24 Fri	2	25	12
2026-04-24 Fri	3	25	11
2026-05-04 Mon	1	25	12
2026-05-04 Mon	2	25	11
2026-05-04 Mon	3	25	10
2026-05-13 Wed	1	25	15
2026-05-13 Wed	2	25	13
2026-05-13 Wed	3	25	11
2026-05-25 Mon	1	25	15
2026-05-25 Mon	2	25	15
2026-05-25 Mon	3	25	17
2026-06-03 Wed	1	25	15
2026-06-03 Wed	2	25	15
2026-06-03 Wed	3	25	17
2026-06-12 Fri	1	27.5	13
2026-06-12 Fri	2	27.5	11
2026-06-12 Fri	3	27.5	11
2026-06-22 Mon	1	27.5	17
2026-06-22 Mon	2	27.5	13
2026-06-22 Mon	3	27.5	14
2026-07-01 Wed	1	30	8
2026-07-01 Wed	2	27.5	10
2026-07-01 Wed	3	27.5	11
2026-07-25 Sat	1	27.5	15
2026-07-25 Sat	2	27.5	12
2026-07-25 Sat	3	27.5	10
2026-08-01 Sat	1	27.5	17
2026-08-01 Sat	2	27.5	13
2026-08-01 Sat	3	27.5	10
2026-08-14 Fri	1	27.5	16
2026-08-14 Fri	2	27.5	13
2026-08-14 Fri	3	27.5	12
2026-08-24 Mon	1	30	10
2026-08-24 Mon	2	30	11
2026-08-24 Mon	3	30	10
2026-09-02 Wed	1	30	14
2026-09-02 Wed	2	30	14
2026-09-02 Wed	3	30	12
2026-09-11 Fri	1	30	13
2026-09-11 Fri	2	30	10
2026-09-11 Fri	3	30	12

Your notes are in your own copy of this page.

Single arm Kneeling Lat PullPullB108 → 111 lb (77.5×12 → 77.5×13)▲ +2%

T1, median of its first 3 sessions: 108 lb → T2, median of its last 3 sessions: 111 lb = +2% (111 − 108, as a share of 108)

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, 83 to 118 — 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
2025-11-09 Sun	1	77.5	13
2025-11-09 Sun	2	77.5	10
2025-11-09 Sun	3	77.5	9
2025-11-30 Sun	1	77.5	11
2025-11-30 Sun	2	77.5	10
2025-11-30 Sun	3	77.5	9
2025-12-07 Sun	1	77.5	12
2025-12-07 Sun	2	77.5	10
2025-12-07 Sun	3	77.5	9
2025-12-14 Sun	1	77.5	13
2025-12-14 Sun	2	77.5	10
2025-12-14 Sun	3	77.5	10
2026-02-01 Sun	1	77.5	13
2026-02-01 Sun	2	77.5	10
2026-02-01 Sun	3	77.5	10
2026-02-09 Mon	1	77.5	14
2026-02-09 Mon	2	77.5	11
2026-02-09 Mon	3	77.5	10
2026-02-17 Tue	1	62	15
2026-02-17 Tue	2	62	15
2026-02-17 Tue	3	62	13
2026-02-26 Thu	1	72.5	15
2026-02-26 Thu	2	72.5	12
2026-02-26 Thu	3	72.5	11
2026-03-03 Tue	1	75	14
2026-03-03 Tue	2	75	13
2026-03-03 Tue	3	75	12
2026-03-10 Tue	1	77.5	14
2026-03-10 Tue	2	77.5	12
2026-03-10 Tue	3	77.5	10
2026-03-17 Tue	1	80	12
2026-03-17 Tue	2	80	11
2026-03-17 Tue	3	80	12
2026-03-26 Thu	1	80	12
2026-03-26 Thu	2	80	12
2026-03-26 Thu	3	80	10
2026-04-14 Tue	1	80	9
2026-04-14 Tue	2	75	10
2026-04-14 Tue	3	75	10
2026-04-28 Tue	1	67	16
2026-04-28 Tue	2	67	15
2026-04-28 Tue	3	67	13
2026-05-06 Wed	1	67	17
2026-05-06 Wed	2	67	15
2026-05-06 Wed	3	67	13
2026-05-18 Mon	1	65	10
2026-05-18 Mon	2	60	10
2026-05-18 Mon	3	60	10
2026-05-27 Wed	1	65	17
2026-05-27 Wed	2	65	15
2026-05-27 Wed	3	65	12
2026-06-05 Fri	1	62	18
2026-06-05 Fri	2	67	16
2026-06-05 Fri	3	67	12
2026-06-15 Mon	1	67.5	17
2026-06-15 Mon	2	67.5	13
2026-06-15 Mon	3	67.5	10
2026-06-25 Thu	1	72.5	13
2026-06-25 Thu	2	72.5	9
2026-06-25 Thu	3	72.5	9
2026-07-03 Fri	1	72.5	15
2026-07-03 Fri	2	72.5	13
2026-07-03 Fri	3	72.5	13
2026-07-27 Mon	1	72.5	15
2026-07-27 Mon	2	72.5	11
2026-07-27 Mon	3	72.5	12
2026-07-31 Fri	1	72.5	16
2026-07-31 Fri	2	72.5	14
2026-07-31 Fri	3	72.5	11
2026-08-09 Sun	1	77.5	12
2026-08-09 Sun	2	77.5	8
2026-08-09 Sun	3	77.5	8
2026-08-17 Mon	1	77.5	13
2026-08-17 Mon	2	77.5	10
2026-08-17 Mon	3	77.5	9
2026-08-26 Wed	1	77.5	13
2026-08-26 Wed	2	77.5	11
2026-08-26 Wed	3	77.5	10
2026-09-04 Fri	1	77.5	13
2026-09-04 Fri	2	77.5	11
2026-09-04 Fri	3	77.5	10
2026-09-23 Wed	1	77.5	13
2026-09-23 Wed	2	77.5	11
2026-09-23 Wed	3	77.5	10
2026-09-25 Fri	1	80	11
2026-09-25 Fri	2	80	10
2026-09-25 Fri	3	80	8

Your notes are in your own copy of this page.

Chest fly (Machine)PushA240 → 245 lb (160×15 → 160×16)▲ +2% †

T1, median of its first 3 sessions: 240 lb → T2, median of its last 3 sessions: 245 lb = +2% (245 − 240, as a share of 240)

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, 194 to 273 — 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
2025-11-03 Mon	1	160	15
2025-11-03 Mon	2	160	10
2025-11-03 Mon	3	160	11
2025-11-10 Mon	1	160	15
2025-11-10 Mon	2	160	12
2025-11-10 Mon	3	160	11
2025-11-22 Sat	1	160	15
2025-11-22 Sat	2	160	11
2025-11-22 Sat	3	160	11
2025-12-01 Mon	1	160	19
2025-12-01 Mon	2	160	14
2025-12-01 Mon	3	160	12
2025-12-08 Mon	1	165	12
2025-12-08 Mon	2	165	10
2025-12-08 Mon	3	165	8
2025-12-16 Tue	1	165	18
2025-12-16 Tue	2	165	12
2025-12-16 Tue	3	165	15
2026-01-09 Fri	1	165	11
2026-01-09 Fri	2	165	9
2026-01-09 Fri	3	165	10
2026-01-15 Thu	1	165	9
2026-01-15 Thu	2	165	6
2026-01-15 Thu	3	165	8
2026-01-27 Tue	1	165	9
2026-01-27 Tue	2	165	6
2026-01-27 Tue	3	145	7
2026-02-03 Tue	1	145	17
2026-02-03 Tue	2	145	13
2026-02-10 Tue	1	145	13
2026-02-10 Tue	2	145	8
2026-02-10 Tue	3	145	9
2026-02-19 Thu	1	135	19
2026-02-19 Thu	2	135	13
2026-02-28 Sat	1	145	14
2026-02-28 Sat	2	145	10
2026-02-28 Sat	3	145	10
2026-03-11 Wed	1	145	15
2026-03-11 Wed	2	145	10
2026-03-11 Wed	3	145	10
2026-03-19 Thu	1	145	20
2026-03-19 Thu	2	145	13
2026-03-19 Thu	3	145	13
2026-03-31 Tue	1	145	20
2026-03-31 Tue	2	145	14
2026-03-31 Tue	3	145	12
2026-04-06 Mon	1	145	14
2026-04-06 Mon	2	145	14
2026-04-06 Mon	3	145	12
2026-04-17 Fri	1	145	15
2026-04-17 Fri	2	145	13
2026-04-17 Fri	3	145	11
2026-04-29 Wed	1	145	9
2026-04-29 Wed	2	145	12
2026-04-29 Wed	3	145	9
2026-05-08 Fri	1	145	15
2026-05-08 Fri	2	145	12
2026-05-08 Fri	3	145	9
2026-05-20 Wed	1	145	15
2026-05-20 Wed	2	145	15
2026-05-20 Wed	3	145	14
2026-05-29 Fri	1	150	10
2026-05-29 Fri	2	150	13
2026-05-29 Fri	3	150	13
2026-06-08 Mon	1	150	14
2026-06-08 Mon	2	150	12
2026-06-08 Mon	3	150	10
2026-06-17 Wed	1	150	14
2026-06-17 Wed	2	150	11
2026-06-17 Wed	3	150	8
2026-06-26 Fri	1	150	12
2026-06-26 Fri	2	150	12
2026-06-26 Fri	3	150	10
2026-07-06 Mon	1	150	16
2026-07-06 Mon	2	150	14
2026-07-06 Mon	3	150	16
2026-07-29 Wed	1	150	17
2026-07-29 Wed	2	150	12
2026-07-29 Wed	3	150	9
2026-08-10 Mon	1	160	15
2026-08-10 Mon	2	160	15
2026-08-10 Mon	3	160	8
2026-08-19 Wed	1	160	15
2026-08-19 Wed	2	160	15
2026-08-19 Wed	3	160	11
2026-08-29 Sat	1	160	16
2026-08-29 Sat	2	160	15
2026-08-29 Sat	3	160	11
2026-09-07 Mon	1	160	16
2026-09-07 Mon	2	160	15
2026-09-07 Mon	3	160	11
2026-09-26 Sat	1	165	14
2026-09-26 Sat	2	165	10
2026-09-26 Sat	3	165	8

Your notes are in your own copy of this page.

Triceps Pushdown (Cable - Straight Bar)PushB106 → 108 lb (72.5×14 → 77.5×12)▲ +2% †

T1, median of its first 3 sessions: 106 lb → T2, median of its last 3 sessions: 108 lb = +2% (108 − 106, as a share of 106)

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, 88 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
2025-11-13 Thu	1	72.5	12
2025-11-13 Thu	2	72.5	10
2025-11-13 Thu	3	72.5	10
2025-11-25 Tue	1	72.5	14
2025-11-25 Tue	2	72.5	13
2025-11-25 Tue	3	72.5	11
2025-12-04 Thu	1	72.5	16
2025-12-04 Thu	2	72.5	11
2025-12-04 Thu	3	72.5	10
2025-12-12 Fri	1	72.5	12
2025-12-12 Fri	2	72.5	12
2025-12-12 Fri	3	72.5	11
2025-12-23 Tue	1	72.5	11
2025-12-28 Sun	1	72.5	14
2025-12-28 Sun	2	72.5	12
2025-12-28 Sun	3	72.5	12
2026-01-02 Fri	1	72.5	15
2026-01-02 Fri	2	72.5	13
2026-01-02 Fri	3	72.5	11
2026-01-07 Wed	1	72.5	14
2026-01-07 Wed	2	72.5	10
2026-01-07 Wed	3	72.5	9
2026-01-31 Sat	1	72.5	13
2026-01-31 Sat	2	72.5	10
2026-01-31 Sat	3	72.5	8
2026-02-06 Fri	1
2026-02-06 Fri	2
2026-02-06 Fri	3
2026-02-07 Sat	1	72.5	15
2026-02-07 Sat	2	72.5	13
2026-02-07 Sat	3	72.5	11
2026-02-14 Sat	1	72.5	12
2026-02-14 Sat	2	72.5	9
2026-02-14 Sat	3	72.5	10
2026-02-24 Tue	1	72.5	16
2026-02-24 Tue	2	72.5	11
2026-02-24 Tue	3	72.5	10
2026-03-05 Thu	1	72.5	15
2026-03-05 Thu	2	72.5	12
2026-03-05 Thu	3	72.5	10
2026-03-16 Mon	1	72.5	17
2026-03-16 Mon	2	72.5	13
2026-03-16 Mon	3	72.5	12
2026-03-24 Tue	1	77.5	13
2026-03-24 Tue	2	77.5	10
2026-03-24 Tue	3	77.5	11
2026-04-10 Fri	1	77.5	10
2026-04-10 Fri	2	77.5	10
2026-04-10 Fri	3	77.5	7
2026-04-24 Fri	1	75	15
2026-05-04 Mon	1	75	10
2026-05-04 Mon	2	75	10
2026-05-04 Mon	3	75	10
2026-05-13 Wed	1	72.5	12
2026-05-13 Wed	2	75	11
2026-05-13 Wed	3	75	10
2026-05-25 Mon	1	72.5	16
2026-05-25 Mon	2	72.5	13
2026-05-25 Mon	3	72.5	13
2026-06-03 Wed	1	72.5	17
2026-06-03 Wed	2	72.5	14
2026-06-03 Wed	3	72.5	14
2026-06-12 Fri	1	72.5	16
2026-06-12 Fri	2	72.5	12
2026-06-12 Fri	3	72.5	10
2026-06-22 Mon	1	72.5	15
2026-06-22 Mon	2	72.5	13
2026-06-22 Mon	3	72.5	12
2026-07-01 Wed	1	72.5	15
2026-07-01 Wed	2	72.5	13
2026-07-01 Wed	3	72.5	10
2026-07-25 Sat	1	72.5	15
2026-07-25 Sat	2	72.5	11
2026-07-25 Sat	3	72.5	10
2026-08-01 Sat	1	72.5	16
2026-08-01 Sat	2	72.5	13
2026-08-01 Sat	3	72.5	10
2026-08-14 Fri	1	72.5	8
2026-08-14 Fri	2	72.5	7
2026-08-14 Fri	3	72.5	7
2026-08-24 Mon	1	72.5	18
2026-08-24 Mon	2	72.5	14
2026-08-24 Mon	3	72.5	10
2026-09-02 Wed	1	77.5	12
2026-09-02 Wed	2	77.5	9
2026-09-02 Wed	3	77.5	7
2026-09-11 Fri	1	77.5	6
2026-09-11 Fri	2	72.5	9
2026-09-11 Fri	3	72.5	7

Your notes are in your own copy of this page.

Triceps Pushdown (Cable - Straight Bar)PushA113.6 → 113.7 lb (72.5×17 → 77.5×14)▲ +0.1% †

T1, median of its first 3 sessions: 114 lb → T2, median of its last 3 sessions: 114 lb = +0% (114 − 114, as a share of 114)

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, 93 to 122 — 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
2025-11-03 Mon	1	72.5	17
2025-11-03 Mon	2	72.5	15
2025-11-03 Mon	3	72.5	12
2025-11-10 Mon	1	72.5	17
2025-11-10 Mon	2	72.5	15
2025-11-10 Mon	3	72.5	12
2025-11-22 Sat	1	72.5	17
2025-11-22 Sat	2	72.5	13
2025-11-22 Sat	3	72.5	12
2025-12-01 Mon	1	72.5	19
2025-12-01 Mon	2	72.5	15
2025-12-01 Mon	3	72.5	12
2025-12-08 Mon	1	72.5	11
2025-12-08 Mon	2	72.5	10
2025-12-08 Mon	3	72.5	9
2025-12-16 Tue	1	72.5	12
2025-12-16 Tue	2	72.5	12
2025-12-16 Tue	3	72.5	14
2026-01-09 Fri	1	70	12
2026-01-09 Fri	2	70	11
2026-01-09 Fri	3	70	11
2026-01-15 Thu	1	70	14
2026-01-15 Thu	2	70	13
2026-01-15 Thu	3	70	12
2026-01-27 Tue	1	70	15
2026-01-27 Tue	2	70	11
2026-01-27 Tue	3	70	10
2026-02-03 Tue	1
2026-02-10 Tue	1	70	15
2026-02-10 Tue	2	70	13
2026-02-10 Tue	3	70	12
2026-02-10 Tue	4	70	8
2026-02-19 Thu	1	72.5	12
2026-02-19 Thu	2	72.5	11
2026-02-19 Thu	3	72.5	11
2026-02-28 Sat	1	72.5	17
2026-02-28 Sat	2	72.5	11
2026-02-28 Sat	3	72.5	11
2026-03-11 Wed	1	72.5	17
2026-03-11 Wed	2	72.5	12
2026-03-11 Wed	3	72.5	11
2026-03-19 Thu	1	72.5	19
2026-03-19 Thu	2	72.5	15
2026-03-19 Thu	3	72.5	15
2026-03-31 Tue	1	72.5	19
2026-03-31 Tue	2	72.5	14
2026-03-31 Tue	3	72.5	14
2026-04-06 Mon	1	72.5	19
2026-04-06 Mon	2	72.5	14
2026-04-06 Mon	3	72.5	15
2026-04-17 Fri	1	72.5	19
2026-04-17 Fri	2	72.5	14
2026-04-17 Fri	3	72.5	12
2026-04-29 Wed	1	72.5	18
2026-04-29 Wed	2	72.5	12
2026-04-29 Wed	3	72.5	14
2026-05-08 Fri	1	72.5	10
2026-05-08 Fri	2	72.5	8
2026-05-08 Fri	3	72.5	10
2026-05-20 Wed	1	72.5	17
2026-05-20 Wed	2	72.5	14
2026-05-20 Wed	3	72.5	12
2026-05-29 Fri	1	72.5	14
2026-05-29 Fri	2	72.5	14
2026-05-29 Fri	3	72.5	11
2026-06-08 Mon	1	72.5	11
2026-06-08 Mon	2	72.5	10
2026-06-08 Mon	3	72.5	10
2026-06-17 Wed	1	72.5	14
2026-06-17 Wed	2	72.5	13
2026-06-17 Wed	3	72.5	11
2026-06-26 Fri	1	72.5	16
2026-06-26 Fri	2	72.5	13
2026-06-26 Fri	3	72.5	12
2026-07-06 Mon	1	72.5	15
2026-07-06 Mon	2	72.5	13
2026-07-06 Mon	3	72.5	12
2026-07-30 Thu	1	72.5	16
2026-07-30 Thu	2	72.5	12
2026-07-30 Thu	3	72.5	10
2026-08-10 Mon	1	72.5	18
2026-08-10 Mon	2	72.5	15
2026-08-10 Mon	3	72.5	12
2026-08-19 Wed	1	72.5	18
2026-08-19 Wed	2	72.5	13
2026-08-19 Wed	3	72.5	12
2026-08-29 Sat	1	77.5	13
2026-08-29 Sat	2	77.5	11
2026-08-29 Sat	3	77.5	10
2026-09-07 Mon	1	77.5	14
2026-09-07 Mon	2	77.5	11
2026-09-07 Mon	3	77.5	10
2026-09-26 Sat	1	77.5	14
2026-09-26 Sat	2	77.5	9
2026-09-26 Sat	3	77.5	11

Your notes are in your own copy of this page.

Where am I regressing? 12

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

Seated Palms Up Wrist Curl (Dumbbell)PushA52 → 35 lb (35×15 → 22.5×17)▼ -33% †

T1, median of its first 3 sessions: 52 lb → T2, median of its last 3 sessions: 35 lb = -33% (35 − 52, as a share of 52)

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, 23 to 58 — 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
2025-11-03 Mon	1	35	16
2025-11-03 Mon	2	35	12
2025-11-03 Mon	3	35	10
2025-11-10 Mon	1	35	15
2025-11-10 Mon	2	35	12
2025-11-10 Mon	3	35	11
2025-11-17 Mon	1	35	12
2025-11-17 Mon	2	35	12
2025-11-22 Sat	1	35	14
2025-11-22 Sat	2	35	12
2025-11-22 Sat	3	35	11
2025-12-01 Mon	1	20	12
2025-12-01 Mon	2	20	12
2025-12-01 Mon	3	35	14
2025-12-08 Mon	1	20	15
2025-12-08 Mon	2	20	14
2025-12-08 Mon	3	20	13
2025-12-16 Tue	1	20	13
2025-12-16 Tue	2	20	11
2025-12-16 Tue	3	15	17
2026-01-09 Fri	1	20	11
2026-01-09 Fri	2	20	13
2026-01-09 Fri	3	20	11
2026-01-15 Thu	1	20	13
2026-01-15 Thu	2	20	11
2026-01-15 Thu	3	20	12
2026-01-27 Tue	1	20	14
2026-01-27 Tue	2	20	16
2026-01-27 Tue	3	20	15
2026-02-03 Tue	1
2026-02-10 Tue	1	20	17
2026-02-10 Tue	2	20	15
2026-02-10 Tue	3	20	15
2026-02-19 Thu	1	20	11
2026-02-19 Thu	2	20	11
2026-02-19 Thu	3	20	10
2026-02-28 Sat	1	20	15
2026-02-28 Sat	2	20	11
2026-02-28 Sat	3	20	13
2026-03-11 Wed	1	20	16
2026-03-11 Wed	2	20	14
2026-03-11 Wed	3	20	15
2026-03-19 Thu	1	20	16
2026-03-19 Thu	2	20	15
2026-03-19 Thu	3	20	16
2026-03-31 Tue	1	20	17
2026-03-31 Tue	2	20	15
2026-03-31 Tue	3	20	16
2026-04-06 Mon	1	20	17
2026-04-06 Mon	2	20	15
2026-04-06 Mon	3	20	15
2026-04-17 Fri	1	20	17
2026-04-17 Fri	2	20	15
2026-04-17 Fri	3	20	10
2026-04-29 Wed	1	20	17
2026-04-29 Wed	2	20	12
2026-04-29 Wed	3	20	15
2026-05-08 Fri	1	20	17
2026-05-08 Fri	2	20	14
2026-05-08 Fri	3	20	14
2026-05-20 Wed	1	20	17
2026-05-20 Wed	2	20	14
2026-05-20 Wed	3	20	15
2026-05-29 Fri	1	20	18
2026-05-29 Fri	2	20	15
2026-05-29 Fri	3	20	15
2026-06-08 Mon	1	20	19
2026-06-08 Mon	2	20	15
2026-06-08 Mon	3	20	17
2026-06-17 Wed	1	22.5	17
2026-06-17 Wed	2	22.5	15
2026-06-17 Wed	3	22.5	11
2026-06-26 Fri	1	22.5	17
2026-06-26 Fri	2	22.5	13
2026-06-26 Fri	3	22.5	13
2026-07-06 Mon	1	22.5	17
2026-07-06 Mon	2	22.5	14
2026-07-06 Mon	3	22.5	15
2026-07-30 Thu	1	22.5	18
2026-07-30 Thu	2	22.5	13
2026-07-30 Thu	3	22.5	13
2026-08-10 Mon	1
2026-08-29 Sat	1
2026-08-29 Sat	2	22.5	13
2026-08-29 Sat	3	22.5	13
2026-09-07 Mon	1
2026-09-07 Mon	2
2026-09-07 Mon	3

Your notes are in your own copy of this page.

Chest Press (Machine)PushA100 → 84 lb (70×13 → 55×16)▼ -16% †

T1, median of its first 3 sessions: 100 lb → T2, median of its last 3 sessions: 84 lb = -16% (84 − 100, as a share of 100)

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, 47 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
2025-11-03 Mon	1	70	13
2025-11-03 Mon	2	70	9
2025-11-03 Mon	3	70	6
2025-11-10 Mon	1	70	13
2025-11-10 Mon	2	70	10
2025-11-10 Mon	3	70	6
2025-11-22 Sat	1	70	14
2025-11-22 Sat	2	70	11
2025-11-22 Sat	3	70	6
2025-12-01 Mon	1	35	17
2025-12-01 Mon	2	35	15
2025-12-01 Mon	3	35	16
2025-12-08 Mon	1	45	20
2025-12-08 Mon	2	45	17
2025-12-08 Mon	3	45	14
2025-12-16 Tue	1	45	14
2025-12-16 Tue	2	45	13
2025-12-16 Tue	3	45	13
2026-01-09 Fri	1	40	15
2026-01-09 Fri	2	40	16
2026-01-09 Fri	3	40	15
2026-01-15 Thu	1	40	13
2026-01-15 Thu	2	40	15
2026-01-15 Thu	3	40	14
2026-02-03 Tue	1	40	16
2026-02-03 Tue	2	40	12
2026-02-03 Tue	3	40	13
2026-02-10 Tue	1	52.5	22
2026-02-10 Tue	2	52.5	19
2026-02-10 Tue	3	52.5	16
2026-02-19 Thu	1	55	11
2026-02-19 Thu	2	55	7
2026-02-19 Thu	3	55	10
2026-02-28 Sat	1	55	17
2026-02-28 Sat	2	55	14
2026-02-28 Sat	3	55	12
2026-03-11 Wed	1	62.5	20
2026-03-11 Wed	2	62.5	20
2026-03-11 Wed	3	62.5	20
2026-03-19 Thu	1	45	13
2026-03-19 Thu	2	45	11
2026-03-19 Thu	3	45	10
2026-03-31 Tue	1	45	10
2026-03-31 Tue	2	45	9
2026-03-31 Tue	3	45	9
2026-04-06 Mon	1	45	20
2026-04-06 Mon	2	65	13
2026-04-06 Mon	3	65	12
2026-04-17 Fri	1	35	20
2026-04-17 Fri	2	40	14
2026-04-17 Fri	3	40	14
2026-04-29 Wed	1	40	20
2026-04-29 Wed	2	40	17
2026-04-29 Wed	3	40	17
2026-05-08 Fri	1	45	10
2026-05-08 Fri	2	45	9
2026-05-08 Fri	3	45	8
2026-05-20 Wed	1	45	20
2026-05-20 Wed	2	55	14
2026-05-20 Wed	3	55	12
2026-05-29 Fri	1	55	9
2026-05-29 Fri	2	45	10
2026-05-29 Fri	3	45	10
2026-06-08 Mon	1	45	11
2026-06-08 Mon	2	45	9
2026-06-08 Mon	3	45	8
2026-06-17 Wed	1	45	14
2026-06-17 Wed	2	45	11
2026-06-17 Wed	3	45	13
2026-06-17 Wed	4	45	13
2026-06-26 Fri	1	72.5	13
2026-06-26 Fri	2	72.5	14
2026-06-26 Fri	3	72.5	12
2026-07-06 Mon	1	40	15
2026-07-06 Mon	2	40	13
2026-07-06 Mon	3	40	12
2026-07-30 Thu	1	60	15
2026-07-30 Thu	2	60	14
2026-07-30 Thu	3	60	11
2026-08-10 Mon	1	45	11
2026-08-10 Mon	2	40	10
2026-08-10 Mon	D	40	10
2026-08-19 Wed	1	55	15
2026-08-19 Wed	2	55	10
2026-08-19 Wed	3	55	10
2026-08-29 Sat	1	55	16
2026-08-29 Sat	2	55	12
2026-08-29 Sat	3	55	11
2026-09-07 Mon	1	55	17
2026-09-07 Mon	2	55	13
2026-09-07 Mon	3	55	11
2026-09-26 Sat	1	60	12
2026-09-26 Sat	2	60	8
2026-09-26 Sat	3	60	8

Set Col: D = drop set; a number is the order the set was done

Your notes are in your own copy of this page.

Lat Pulldown (Cable)PullA213 → 182 lb (145×14 → 130×12)▼ -14%

T1, median of its first 3 sessions: 213 lb → T2, median of its last 3 sessions: 182 lb = -14% (182 − 213, as a share of 213)

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, 164 to 224 — 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
2025-11-06 Thu	1	145	14
2025-11-06 Thu	2	145	13
2025-11-06 Thu	3	145	9
2025-11-11 Tue	1	145	15
2025-11-11 Tue	2	145	14
2025-11-11 Tue	3	145	11
2025-11-24 Mon	1	145	14
2025-11-24 Mon	2	145	14
2025-11-24 Mon	3	145	12
2025-12-02 Tue	1	145	10
2025-12-02 Tue	2	145	10
2025-12-02 Tue	3	145	9
2025-12-11 Thu	1	145	11
2025-12-11 Thu	2	145	10
2025-12-11 Thu	3	145	9
2025-12-17 Wed	1	145	14
2025-12-17 Wed	2	145	12
2025-12-17 Wed	3	145	10
2025-12-26 Fri	1	145	12
2025-12-26 Fri	2	145	12
2025-12-26 Fri	3	145	12
2025-12-29 Mon	1	145	14
2025-12-29 Mon	2	145	12
2025-12-29 Mon	3	145	10
2026-01-03 Sat	1	145	15
2026-01-03 Sat	2	145	13
2026-01-03 Sat	3	145	10
2026-01-08 Thu	1	145	14
2026-01-08 Thu	2	145	13
2026-01-08 Thu	3	145	11
2026-01-13 Tue	1	145	15
2026-01-13 Tue	2	145	13
2026-01-13 Tue	3	145	10
2026-01-29 Thu	1	145	12
2026-01-29 Thu	2	145	8
2026-01-29 Thu	3	145	6
2026-02-05 Thu	1	145	12
2026-02-05 Thu	2	140	9
2026-02-05 Thu	3	140	8
2026-02-12 Thu	1	140	12
2026-02-12 Thu	2	140	8
2026-02-12 Thu	3	140	8
2026-02-21 Sat	1	140	16
2026-02-21 Sat	2	140	12
2026-02-21 Sat	3	140	14
2026-03-12 Thu	1	140	14
2026-03-12 Thu	2	140	13
2026-03-12 Thu	3	140	13
2026-03-20 Fri	1	140	14
2026-03-20 Fri	2	140	15
2026-03-20 Fri	3	140	14
2026-04-08 Wed	1	140	15
2026-04-08 Wed	2	140	15
2026-04-08 Wed	3	140	14
2026-04-22 Wed	1	140	14
2026-04-22 Wed	2	140	14
2026-04-22 Wed	3	140	11
2026-05-01 Fri	1	140	9
2026-05-01 Fri	2	127.5	8
2026-05-01 Fri	3	127.5	8
2026-05-11 Mon	1	125	13
2026-05-11 Mon	2	125	11
2026-05-11 Mon	3	110	12
2026-05-22 Fri	1	125	11
2026-05-22 Fri	2	125	10
2026-05-22 Fri	3	110	10
2026-06-01 Mon	1	125	12
2026-06-01 Mon	2	125	11
2026-06-01 Mon	3	110	10
2026-06-10 Wed	1	125	13
2026-06-10 Wed	2	125	9
2026-06-10 Wed	3	125	11
2026-06-19 Fri	1	125	13
2026-06-19 Fri	2	125	9
2026-06-19 Fri	3	125	10
2026-06-29 Mon	1	125	14
2026-06-29 Mon	2	125	11
2026-06-29 Mon	3	125	12
2026-07-08 Wed	1	125	15
2026-07-08 Wed	2	125	12
2026-07-08 Wed	3	125	12
2026-08-05 Wed	1	125	12
2026-08-05 Wed	2	125	9
2026-08-05 Wed	3	125	9
2026-08-13 Thu	1	125	13
2026-08-13 Thu	2	125	12
2026-08-13 Thu	3	125	9
2026-08-21 Fri	1	125	14
2026-08-21 Fri	2	125	12
2026-08-21 Fri	3	125	11
2026-08-31 Mon	1	130	12
2026-08-31 Mon	2	130	9
2026-08-31 Mon	3	130	10
2026-09-10 Thu	1	130	11
2026-09-10 Thu	2	130	9
2026-09-10 Thu	3	130	8

Your notes are in your own copy of this page.

Chin Up - FreePullA266 → 248 lb ((BW+10)×12 → (BW+10)×11)▼ -7%

T1, median of its first 3 sessions: 266 lb → T2, median of its last 3 sessions: 248 lb = -7% (248 − 266, as a share of 266)

Each dot is one session: its best set as an estimated one-rep max, with your body weight counted in the load. 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, 232 to 281 — 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
2025-11-06 Thu	1	10	9
2025-11-06 Thu	2	10	8
2025-11-06 Thu	3	10	7
2025-11-11 Tue	1	10	12
2025-11-11 Tue	2	10	8
2025-11-11 Tue	3	10	7
2025-11-24 Mon	1	10	12
2025-11-24 Mon	2	10	8
2025-11-24 Mon	3	10	7
2025-12-02 Tue	1	10	11
2025-12-02 Tue	2	10	10
2025-12-02 Tue	3	10	7
2025-12-11 Thu	1	10	10
2025-12-11 Thu	2	10	8
2025-12-11 Thu	3	10	7
2025-12-17 Wed	1	10	11
2025-12-17 Wed	2	10	7
2025-12-17 Wed	3	10	6
2025-12-26 Fri	1	body	12
2025-12-26 Fri	2	body	9
2025-12-26 Fri	3	body	8
2025-12-29 Mon	1	body	13
2025-12-29 Mon	2	body	9
2025-12-29 Mon	3	body	8
2026-01-03 Sat	1	body	15
2026-01-03 Sat	2	body	10
2026-01-03 Sat	3	body	10
2026-01-08 Thu	1	body	13
2026-01-08 Thu	2	body	11
2026-01-08 Thu	3	body	9
2026-01-13 Tue	1	body	15
2026-01-13 Tue	2	body	10
2026-01-13 Tue	3	body	7
2026-01-29 Thu	1	body	13
2026-01-29 Thu	2	body	7
2026-01-29 Thu	3	body	7
2026-02-05 Thu	1	body	13
2026-02-05 Thu	2	body	8
2026-02-05 Thu	3	body	7
2026-02-12 Thu	1	body	14
2026-02-12 Thu	2	body	9
2026-02-12 Thu	3	body	7
2026-02-21 Sat	1	body	15
2026-02-21 Sat	2	body	10
2026-02-21 Sat	3	body	7
2026-03-12 Thu	1	10	9
2026-03-12 Thu	2	10	7
2026-03-12 Thu	3	10	7
2026-03-20 Fri	1	10	9
2026-03-20 Fri	2	10	7
2026-03-20 Fri	3	10	6
2026-04-08 Wed	1	body	10
2026-04-08 Wed	2	body	9
2026-04-08 Wed	3	body	9
2026-04-22 Wed	1	body	11
2026-04-22 Wed	2	body	8
2026-04-22 Wed	3	body	8
2026-05-01 Fri	1	body	10
2026-05-01 Fri	2	body	8
2026-05-01 Fri	3	body	7
2026-05-11 Mon	1	body	10
2026-05-11 Mon	2	body	7
2026-05-11 Mon	3	body	7
2026-05-22 Fri	1	body	11
2026-05-22 Fri	2	body	9
2026-05-22 Fri	3	body	8
2026-06-01 Mon	1	body	12
2026-06-01 Mon	2	body	9
2026-06-01 Mon	3	body	8
2026-06-10 Wed	1	body	13
2026-06-10 Wed	2	body	9
2026-06-10 Wed	3	body	7
2026-06-19 Fri	1	body	14
2026-06-19 Fri	2	body	10
2026-06-19 Fri	3	body	8
2026-06-29 Mon	1	body	14
2026-06-29 Mon	2	body	8
2026-06-29 Mon	3	body	7
2026-07-08 Wed	1	body	15
2026-07-08 Wed	2	body	9
2026-07-08 Wed	3	body	8
2026-08-05 Wed	1	body	14
2026-08-05 Wed	2	body	10
2026-08-05 Wed	3	body	7
2026-08-13 Thu	1	body	16
2026-08-13 Thu	2	body	8
2026-08-13 Thu	3	body	8
2026-08-21 Fri	1	10	11
2026-08-21 Fri	2	10	7
2026-08-21 Fri	3	10	6
2026-08-31 Mon	1	10	10
2026-08-31 Mon	2	10	8
2026-08-31 Mon	3	10	7
2026-09-10 Thu	1	10	12
2026-09-10 Thu	2	10	8
2026-09-10 Thu	3	10	6

Weight Col: body = bodyweight

Your notes are in your own copy of this page.

1-Arm Dumbbell RowPullA130 → 124 lb (95×11 → 95×9)▼ -5%

T1, median of its first 3 sessions: 130 lb → T2, median of its last 3 sessions: 124 lb = -5% (124 − 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, 121 to 142 — 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
2025-11-06 Thu	1	95	10
2025-11-06 Thu	2	95	9
2025-11-06 Thu	3	95	9
2025-11-11 Tue	1	95	11
2025-11-11 Tue	2	95	9
2025-11-11 Tue	3	95	9
2025-11-24 Mon	1	95	12
2025-11-24 Mon	2	95	10
2025-11-24 Mon	3	95	9
2025-12-02 Tue	1	95	11
2025-12-02 Tue	2	95	9
2025-12-02 Tue	3	95	9
2025-12-11 Thu	1	95	11
2025-12-11 Thu	2	95	9
2025-12-11 Thu	3	95	9
2025-12-17 Wed	1	95	11
2025-12-17 Wed	2	95	9
2025-12-17 Wed	3	95	9
2025-12-26 Fri	1	95	10
2025-12-26 Fri	2	95	8
2025-12-26 Fri	3	95	10
2025-12-31 Wed	1	95	12
2025-12-31 Wed	2	95	10
2025-12-31 Wed	3	95	9
2026-01-03 Sat	1	95	13
2026-01-03 Sat	2	95	10
2026-01-03 Sat	3	95	9
2026-01-08 Thu	1	95	10
2026-01-08 Thu	2	95	9
2026-01-08 Thu	3	95	9
2026-01-13 Tue	1	95	11
2026-01-13 Tue	2	95	9
2026-01-13 Tue	3	95	10
2026-01-29 Thu	1	95	9
2026-01-29 Thu	2	95	7
2026-01-29 Thu	3	95	8
2026-02-05 Thu	1	95	11
2026-02-05 Thu	2	95	10
2026-02-05 Thu	3	95	8
2026-02-12 Thu	1	95	10
2026-02-12 Thu	2	95	9
2026-02-12 Thu	3	95	9
2026-02-21 Sat	1	95	10
2026-02-21 Sat	2	95	9
2026-02-21 Sat	3	95	9
2026-03-12 Thu	1	95	13
2026-03-12 Thu	2	95	11
2026-03-12 Thu	3	95	12
2026-03-20 Fri	1	95	14
2026-03-20 Fri	2	95	11
2026-03-20 Fri	3	95	12
2026-04-08 Wed	1	95	9
2026-04-08 Wed	2	95	9
2026-04-08 Wed	3	95	9
2026-04-22 Wed	1	95	9
2026-04-22 Wed	2	95	8
2026-04-22 Wed	3	95	8
2026-05-01 Fri	1	95	10
2026-05-01 Fri	2	95	9
2026-05-01 Fri	3	95	8

Your notes are in your own copy of this page.

B2 Dumbbell Bench Press (10-15)PushA96 → 91 lb (70×11 → 65×12)▼ -5%

T1, median of its first 3 sessions: 96 lb → T2, median of its last 3 sessions: 91 lb = -5% (91 − 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, 65 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
2025-11-03 Mon	1	70	11
2025-11-03 Mon	2	70	9
2025-11-03 Mon	3	70	7
2025-11-10 Mon	1	70	11
2025-11-10 Mon	2	70	9
2025-11-10 Mon	3	70	7
2025-11-17 Mon	1	70	9
2025-11-17 Mon	2	70	7
2025-11-17 Mon	3	70	7
2025-11-22 Sat	1	70	10
2025-11-22 Sat	2	70	8
2025-11-22 Sat	3	70	7
2025-12-01 Mon	1	70	9
2025-12-01 Mon	2	70	8
2025-12-01 Mon	3	70	7
2025-12-08 Mon	1	70	11
2025-12-08 Mon	2	70	8
2025-12-08 Mon	3	70	7
2025-12-16 Tue	1	60	13
2026-01-09 Fri	1	60	11
2026-01-09 Fri	2	60	11
2026-01-09 Fri	3	60	8
2026-01-15 Thu	1	45	18
2026-01-15 Thu	2	45	15
2026-01-15 Thu	3	45	13
2026-01-27 Tue	1	45	16
2026-01-27 Tue	2	45	13
2026-01-27 Tue	3	45	13
2026-02-03 Tue	1	45	20
2026-02-03 Tue	2	45	16
2026-02-03 Tue	3	45	16
2026-02-10 Tue	1	50	18
2026-02-10 Tue	2	50	16
2026-02-10 Tue	3	50	14
2026-02-19 Thu	1	52.5	17
2026-02-19 Thu	2	52.5	14
2026-02-19 Thu	3	52.5	11
2026-02-28 Sat	1	55	17
2026-02-28 Sat	2	55	12
2026-02-28 Sat	3	52.5	11
2026-03-11 Wed	1	55	17
2026-03-11 Wed	2	55	14
2026-03-11 Wed	3	55	12
2026-03-19 Thu	1	57.5	13
2026-03-19 Thu	2	57.5	11
2026-03-19 Thu	3	57.5	9
2026-03-31 Tue	1	60	12
2026-03-31 Tue	2	60	9
2026-03-31 Tue	3	60	9
2026-04-06 Mon	1	60	12
2026-04-06 Mon	2	60	9
2026-04-06 Mon	3	60	10
2026-04-17 Fri	1	60	11
2026-04-17 Fri	2	60	10
2026-04-17 Fri	3	60	9
2026-04-29 Wed	1	60	12
2026-04-29 Wed	2	60	10
2026-04-29 Wed	3	60	9
2026-05-08 Fri	1	60	11
2026-05-08 Fri	2	60	9
2026-05-08 Fri	3	60	8
2026-05-20 Wed	1	60	11
2026-05-20 Wed	2	60	10
2026-05-20 Wed	3	60	9
2026-05-29 Fri	1	60	11
2026-05-29 Fri	2	60	9
2026-05-29 Fri	3	60	9
2026-06-08 Mon	1	60	11
2026-06-08 Mon	2	60	10
2026-06-08 Mon	3	60	10
2026-06-17 Wed	1	60	14
2026-06-17 Wed	2	60	10
2026-06-17 Wed	3	60	11
2026-06-26 Fri	1	65	10
2026-06-26 Fri	2	65	9
2026-06-26 Fri	3	65	8
2026-07-06 Mon	1	65	10
2026-07-06 Mon	2	65	8
2026-07-06 Mon	3	65	7
2026-07-29 Wed	1	65	11
2026-07-29 Wed	2	65	8
2026-07-29 Wed	3	65	7
2026-08-10 Mon	1	65	10
2026-08-10 Mon	2	65	8
2026-08-10 Mon	3	65	7
2026-08-19 Wed	1	65	11
2026-08-19 Wed	2	65	9
2026-08-19 Wed	3	65	7
2026-08-29 Sat	1	65	12
2026-08-29 Sat	2	65	8
2026-08-29 Sat	3	65	7
2026-09-07 Mon	1	65	12
2026-09-07 Mon	2	65	8
2026-09-07 Mon	3	65	7
2026-09-26 Sat	1	65	12
2026-09-26 Sat	2	65	9
2026-09-26 Sat	3	65	7

Your notes are in your own copy of this page.

B2 Dumbbell Bench Press (10-15)PushB93 → 89 lb (70×10 → 65×11)▼ -5%

T1, median of its first 3 sessions: 93 lb → T2, median of its last 3 sessions: 89 lb = -5% (89 − 93, as a share of 93)

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, 72 to 99 — 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
2025-11-07 Fri	1	70	11
2025-11-07 Fri	2	70	9
2025-11-07 Fri	3	70	7
2025-11-13 Thu	1	70	10
2025-11-13 Thu	2	70	8
2025-11-13 Thu	3	70	7
2025-11-25 Tue	1	70	10
2025-11-25 Tue	2	70	7
2025-11-25 Tue	3	70	6
2025-12-04 Thu	1	70	9
2025-12-04 Thu	2	70	9
2025-12-04 Thu	3	70	6
2025-12-12 Fri	1	70	10
2025-12-12 Fri	2	70	9
2025-12-12 Fri	3	70	7
2025-12-28 Sun	1	60	13
2025-12-28 Sun	2	60	10
2025-12-28 Sun	3	60	9
2026-01-02 Fri	1	60	16
2026-01-02 Fri	2	60	13
2026-01-02 Fri	3	60	10
2026-01-07 Wed	1	60	16
2026-01-07 Wed	2	60	13
2026-01-07 Wed	3	60	10
2026-01-31 Sat	1	45	20
2026-01-31 Sat	2	45	17
2026-01-31 Sat	3	45	13
2026-02-06 Fri	1	45	20
2026-02-06 Fri	2	45	17
2026-02-06 Fri	3	45	13
2026-02-07 Sat	1
2026-02-07 Sat	2
2026-02-07 Sat	3
2026-02-14 Sat	1	50	20
2026-02-14 Sat	2	50	16
2026-02-14 Sat	3	50	14
2026-02-24 Tue	1	55	15
2026-02-24 Tue	2	55	13
2026-02-24 Tue	3	55	11
2026-03-05 Thu	1	55	17
2026-03-05 Thu	2	55	12
2026-03-05 Thu	3	55	12
2026-03-16 Mon	1	55	18
2026-03-16 Mon	2	55	14
2026-03-16 Mon	3	55	12
2026-03-24 Tue	1	60	12
2026-03-24 Tue	2	60	10
2026-03-24 Tue	3	60	9
2026-04-10 Fri	1	60	13
2026-04-10 Fri	2	60	10
2026-04-10 Fri	3	60	9
2026-04-24 Fri	1	60	9
2026-04-24 Fri	2	60	8
2026-04-24 Fri	3	60	8
2026-05-04 Mon	1	60	10
2026-05-04 Mon	2	60	9
2026-05-04 Mon	3	60	8
2026-05-13 Wed	1	60	11
2026-05-13 Wed	2	60	9
2026-05-13 Wed	3	60	8
2026-05-25 Mon	1	60	13
2026-05-25 Mon	2	60	9
2026-05-25 Mon	3	60	9
2026-06-03 Wed	1	60	14
2026-06-03 Wed	2	60	10
2026-06-03 Wed	3	60	9
2026-06-12 Fri	1	60	14
2026-06-12 Fri	2	60	11
2026-06-12 Fri	3	60	10
2026-06-22 Mon	1	65	10
2026-06-22 Mon	2	65	9
2026-06-22 Mon	3	65	7
2026-07-01 Wed	1	65	11
2026-07-01 Wed	2	65	8
2026-07-01 Wed	3	65	7
2026-07-25 Sat	1	65	11
2026-07-25 Sat	2	65	6
2026-07-25 Sat	3	65	6
2026-08-01 Sat	1	65	11
2026-08-01 Sat	2	65	8
2026-08-01 Sat	3	65	7
2026-08-14 Fri	1	65	10
2026-08-14 Fri	2	65	8
2026-08-14 Fri	3	65	7
2026-08-24 Mon	1	65	11
2026-08-24 Mon	2	65	8
2026-08-24 Mon	3	65	7
2026-09-02 Wed	1	65	11
2026-09-02 Wed	2	65	9
2026-09-02 Wed	3	65	7
2026-09-11 Fri	1	65	10
2026-09-11 Fri	2	65	7
2026-09-11 Fri	3	65	6

Your notes are in your own copy of this page.

Stretch push-upPushB21 → 20 reps▼ -5%

T1, median of its first 3 sessions: 21 reps → T2, median of its last 3 sessions: 20 reps = -5% (20 − 21, as a share of 21)

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, 15 to 23 — 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
2025-11-07 Fri	1	body	22
2025-11-07 Fri	2	body	18
2025-11-07 Fri	3	body	16
2025-11-13 Thu	1	body	21
2025-11-13 Thu	2	body	20
2025-11-13 Thu	3	body	18
2025-11-25 Tue	1	body	20
2025-11-25 Tue	2	body	16
2025-11-25 Tue	3	body	14
2025-12-04 Thu	1	body	20
2025-12-04 Thu	2	body	16
2025-12-04 Thu	3	body	14
2025-12-12 Fri	1	body	20
2025-12-12 Fri	2	body	17
2025-12-12 Fri	3	body	13
2025-12-23 Tue	1	body	17
2025-12-23 Tue	2	body	14
2025-12-23 Tue	3	body	14
2025-12-28 Sun	1	body	20
2025-12-28 Sun	2	body	17
2025-12-28 Sun	3	body	14
2026-01-07 Wed	1	body	20
2026-01-07 Wed	2	body	18
2026-01-07 Wed	3	body	16
2026-01-31 Sat	1	body	18
2026-01-31 Sat	2	body	14
2026-01-31 Sat	3	body	13
2026-02-06 Fri	1
2026-02-06 Fri	2
2026-02-06 Fri	3
2026-02-07 Sat	1	body	20
2026-02-07 Sat	2	body	20
2026-02-07 Sat	3	body	18
2026-02-14 Sat	1	body	20
2026-02-14 Sat	2	body	18
2026-02-14 Sat	3	body	19
2026-02-14 Sat	4	body	19
2026-02-24 Tue	1	body	20
2026-02-24 Tue	2	body	16
2026-02-24 Tue	3	body	15
2026-03-05 Thu	1	body	16
2026-03-05 Thu	2	body	12
2026-03-05 Thu	3	body	12
2026-03-16 Mon	1	body	18
2026-03-16 Mon	2	body	13
2026-03-16 Mon	3	body	13
2026-03-24 Tue	1	body	19
2026-03-24 Tue	2	body	14
2026-03-24 Tue	3	body	17
2026-04-10 Fri	1	body	16
2026-04-10 Fri	2	body	14
2026-04-10 Fri	3	body	14
2026-04-24 Fri	1	body	18
2026-04-24 Fri	2	body	15
2026-04-24 Fri	3	body	15
2026-05-04 Mon	1	body	18
2026-05-04 Mon	2	body	15
2026-05-04 Mon	3	body	12
2026-05-13 Wed	1	body	18
2026-05-13 Wed	2	body	15
2026-05-13 Wed	3	body	14
2026-05-25 Mon	1	body	19
2026-05-25 Mon	2	body	17
2026-05-25 Mon	3	body	14
2026-06-03 Wed	1	body	17
2026-06-03 Wed	2	body	17
2026-06-03 Wed	3	body	17
2026-06-12 Fri	1	body	20
2026-06-12 Fri	2	body	17
2026-06-12 Fri	3	body	17
2026-06-22 Mon	1	body	20
2026-06-22 Mon	2	body	18
2026-06-22 Mon	3	body	17
2026-07-01 Wed	1	body	20
2026-07-01 Wed	2	body	18
2026-07-01 Wed	3	body	12
2026-07-25 Sat	1	body	20
2026-07-25 Sat	2	body	16
2026-07-25 Sat	3	body	13
2026-08-01 Sat	1	body	20
2026-08-01 Sat	2	body	20
2026-08-01 Sat	3	body	17
2026-08-14 Fri	1	body	20
2026-08-14 Fri	2	body	20
2026-08-14 Fri	3	body	17
2026-08-24 Mon	1	body	20
2026-08-24 Mon	2	body	20
2026-08-24 Mon	3	body	18
2026-09-02 Wed	1	body	20
2026-09-02 Wed	2	body	20
2026-09-02 Wed	3	body	17
2026-09-11 Fri	1	body	20
2026-09-11 Fri	2	body	16
2026-09-11 Fri	3	body	15

Weight Col: body = bodyweight

Your notes are in your own copy of this page.

Seated dumbbell lateral raisesPushA31 → 30 lb (22.5×12 → 20×15)▼ -5% †

T1, median of its first 3 sessions: 31 lb → T2, median of its last 3 sessions: 30 lb = -5% (30 − 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 34 — 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
2025-11-03 Mon	1	22.5	11
2025-11-03 Mon	2	22.5	11
2025-11-03 Mon	3	22.5	10
2025-11-10 Mon	1	22.5	11
2025-11-10 Mon	2	22.5	12
2025-11-10 Mon	3	22.5	12
2025-11-22 Sat	1	22.5	11
2025-11-22 Sat	2	22.5	12
2025-11-22 Sat	3	22.5	12
2025-12-01 Mon	1	20	12
2025-12-01 Mon	2	20	11
2025-12-01 Mon	3	20	11
2025-12-08 Mon	1	20	12
2025-12-08 Mon	2	20	12
2025-12-08 Mon	3	20	10
2025-12-16 Tue	1	20	15
2025-12-16 Tue	2	20	15
2025-12-16 Tue	3	20	16
2026-01-09 Fri	1	20	15
2026-01-09 Fri	2	20	15
2026-01-09 Fri	3	20	14
2026-01-15 Thu	1	20	20
2026-01-15 Thu	2	20	16
2026-01-15 Thu	3	20	15
2026-01-27 Tue	1	20	10
2026-01-27 Tue	2	20	10
2026-01-27 Tue	3	20	12
2026-02-03 Tue	1
2026-02-10 Tue	1	20	15
2026-02-10 Tue	2	20	14
2026-02-10 Tue	3	20	13

Your notes are in your own copy of this page.

Bicep Curl (Barbell)PullA109 → 105 lb (80×11 → 75×12)▼ -4%

T1, median of its first 3 sessions: 109 lb → T2, median of its last 3 sessions: 105 lb = -4% (105 − 109, as a share of 109)

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, 88 to 112 — 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
2025-11-06 Thu	1	80	11
2025-11-06 Thu	2	80	8
2025-11-06 Thu	3	80	8
2025-11-11 Tue	1	80	11
2025-11-11 Tue	2	80	9
2025-11-11 Tue	3	80	8
2025-11-24 Mon	1	80	11
2025-11-24 Mon	2	80	9
2025-11-24 Mon	3	80	9
2025-12-02 Tue	1	70	9
2025-12-02 Tue	2	70	9
2025-12-02 Tue	3	70	9
2025-12-11 Thu	1	80	10
2025-12-11 Thu	2	80	7
2025-12-11 Thu	3	80	7
2025-12-17 Wed	1	70	13
2025-12-17 Wed	2	70	11
2025-12-17 Wed	3	70	11
2025-12-26 Fri	1
2025-12-31 Wed	1	70	13
2025-12-31 Wed	2	70	10
2025-12-31 Wed	3	70	8
2026-01-03 Sat	1	70	15
2026-01-03 Sat	2	70	11
2026-01-03 Sat	3	70	11
2026-01-08 Thu	1	70	12
2026-01-08 Thu	2	70	10
2026-01-08 Thu	3	70	9
2026-01-13 Tue	1	70	13
2026-01-13 Tue	2	70	9
2026-01-13 Tue	3	70	9
2026-01-29 Thu	1	70	11
2026-02-05 Thu	1	70	13
2026-02-05 Thu	2	70	10
2026-02-05 Thu	3	70	11
2026-02-12 Thu	1	70	13
2026-02-12 Thu	2	70	12
2026-02-12 Thu	3	70	12
2026-02-21 Sat	1	70	13
2026-02-21 Sat	2	70	12
2026-02-21 Sat	3	70	11
2026-03-12 Thu	1	70	15
2026-03-12 Thu	2	70	13
2026-03-12 Thu	3	70	11
2026-03-20 Fri	1	70	17
2026-03-20 Fri	2	70	14
2026-03-20 Fri	3	70	12
2026-04-08 Wed	1	70	9
2026-04-08 Wed	2	70	9
2026-04-08 Wed	3	70	9
2026-04-22 Wed	1	70	9
2026-04-22 Wed	2	70	9
2026-04-22 Wed	3	70	9
2026-05-01 Fri	1	70	12
2026-05-01 Fri	2	70	9
2026-05-01 Fri	3	70	9
2026-05-11 Mon	1	70	10
2026-05-11 Mon	2	70	9
2026-05-11 Mon	3	70	7
2026-05-22 Fri	1	70	12
2026-05-22 Fri	2	70	11
2026-05-22 Fri	3	70	9
2026-06-01 Mon	1	70	13
2026-06-01 Mon	2	70	12
2026-06-10 Wed	1	70	13
2026-06-10 Wed	2	70	12
2026-06-10 Wed	3	70	11
2026-06-19 Fri	1	70	15
2026-06-19 Fri	2	70	9
2026-06-19 Fri	3	70	9
2026-06-29 Mon	1	70	15
2026-06-29 Mon	2	70	11
2026-06-29 Mon	3	70	11
2026-07-08 Wed	1	17	14
2026-07-08 Wed	2	70	11
2026-07-08 Wed	3	70	10
2026-08-05 Wed	1	70	12
2026-08-05 Wed	2	70	10
2026-08-05 Wed	3	70	10
2026-08-13 Thu	1	70	13
2026-08-13 Thu	2	70	10
2026-08-13 Thu	3	70	10
2026-08-21 Fri	1	75	12
2026-08-21 Fri	2	75	9
2026-08-21 Fri	3	75	8
2026-08-31 Mon	1	75	10
2026-08-31 Mon	2	75	10
2026-08-31 Mon	3	75	10
2026-09-10 Thu	1	75	12
2026-09-10 Thu	2	75	10
2026-09-10 Thu	3	75	9

Your notes are in your own copy of this page.

Rope overhead cable triceps extensionPullB67 → 65 lb (42.5×17 → 47.5×11)▼ -3% †

T1, median of its first 3 sessions: 67 lb → T2, median of its last 3 sessions: 65 lb = -3% (65 − 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, 63 to 71 — 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
2025-11-09 Sun	1	42.5	17
2025-11-09 Sun	2	42.5	15
2025-11-09 Sun	3	42.5	11
2025-11-30 Sun	1	42.5	17
2025-11-30 Sun	2	42.5	14
2025-11-30 Sun	3	42.5	12
2025-12-07 Sun	1	42.5	16
2025-12-07 Sun	2	42.5	12
2025-12-07 Sun	3	42.5	12
2025-12-14 Sun	1	42.5	16
2025-12-14 Sun	2	42.5	12
2025-12-14 Sun	3	42.5	12
2026-02-01 Sun	1	42.5	16
2026-02-01 Sun	2	42.5	13
2026-02-01 Sun	3	42.5	12
2026-02-09 Mon	1	42.5	16
2026-02-09 Mon	2	42.5	13
2026-02-09 Mon	3	42.5	11
2026-02-09 Mon	4	42.5	10
2026-02-17 Tue	1	42.5	18
2026-02-17 Tue	2	42.5	15
2026-02-17 Tue	3	42.5	12
2026-02-26 Thu	1	42.5	15
2026-02-26 Thu	2	42.5	14
2026-02-26 Thu	3	42.5	12
2026-03-03 Tue	1	42.5	15
2026-03-03 Tue	2	42.5	13
2026-03-03 Tue	3	42.5	12
2026-03-10 Tue	1	42.5	16
2026-03-10 Tue	2	42.5	13
2026-03-10 Tue	3	42.5	12
2026-03-17 Tue	1	42.5	18
2026-03-17 Tue	2	42.5	14
2026-03-17 Tue	3	42.5	14
2026-03-26 Thu	1	42.5	19
2026-03-26 Thu	2	42.5	14
2026-03-26 Thu	3	42.5	14
2026-04-14 Tue	1	42.5	17
2026-04-14 Tue	2	42.5	14
2026-04-14 Tue	3	42.5	12
2026-04-28 Tue	1	42.5	15
2026-04-28 Tue	2	42.5	15
2026-04-28 Tue	3	42.5	13
2026-05-06 Wed	1	42.5	15
2026-05-06 Wed	2	42.5	11
2026-05-06 Wed	3	42.5	9
2026-05-18 Mon	1	42.5	15
2026-05-18 Mon	2	42.5	14
2026-05-18 Mon	3	42.5	13
2026-05-27 Wed	1	42.5	15
2026-05-27 Wed	2	42.5	11
2026-05-27 Wed	3	42.5	10
2026-06-05 Fri	1	42.5	18
2026-06-05 Fri	2	42.5	14
2026-06-05 Fri	3	42.5	12
2026-06-15 Mon	1	45	13
2026-06-15 Mon	2	45	11
2026-06-15 Mon	3	45	10
2026-06-25 Thu	1	45	14
2026-06-25 Thu	2	45	11
2026-06-25 Thu	3	45	11
2026-07-03 Fri	1	45	15
2026-07-03 Fri	2	45	13
2026-07-03 Fri	3	45	12
2026-07-27 Mon	1	47.5	11
2026-07-27 Mon	2	47.5	8
2026-07-27 Mon	3	47.5	10
2026-07-31 Fri	1	45	12
2026-07-31 Fri	2	47.5	11
2026-07-31 Fri	3	47.5	10
2026-08-09 Sun	1	47.5	11
2026-08-09 Sun	2	47.5	10
2026-08-09 Sun	3	47.5	11
2026-08-17 Mon	1	47.5	13
2026-08-17 Mon	2	47.5	10
2026-08-17 Mon	3	47.5	11
2026-08-26 Wed	1	47.5	14
2026-08-26 Wed	2	47.5	12
2026-08-26 Wed	3	47.5	9
2026-09-04 Fri	1	47.5	11
2026-09-04 Fri	2	47.5	10
2026-09-04 Fri	3	47.5	8
2026-09-23 Wed	1	47.5	11
2026-09-23 Wed	2	47.5	10
2026-09-23 Wed	3	47.5	8
2026-09-25 Fri	1	47.5	13
2026-09-25 Fri	2	47.5	11
2026-09-25 Fri	3	47.5	9

Your notes are in your own copy of this page.

Bicep Curl (Barbell)PullB109 → 108 lb (80×11 → 75×13)▼ -2%

T1, median of its first 3 sessions: 109 lb → T2, median of its last 3 sessions: 108 lb = -2% (108 − 109, as a share of 109)

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, 96 to 111 — 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
2025-11-09 Sun	1	80	11
2025-11-09 Sun	2	80	9
2025-11-09 Sun	3	80	8
2025-11-30 Sun	1	80	11
2025-11-30 Sun	2	80	10
2025-11-30 Sun	3	80	8
2025-12-07 Sun	1	80	11
2025-12-07 Sun	2	80	10
2025-12-07 Sun	3	80	8
2025-12-14 Sun	1	70	15
2025-12-14 Sun	2	70	11
2025-12-14 Sun	3	70	9
2026-02-01 Sun	1	70	15
2026-02-01 Sun	2	70	12
2026-02-01 Sun	3	70	10
2026-02-01 Sun	4	70	5
2026-02-09 Mon	1	70	13
2026-02-09 Mon	2	70	13
2026-02-09 Mon	3	70	11
2026-02-17 Tue	1	70	15
2026-02-17 Tue	2	70	13
2026-02-17 Tue	3	70	12
2026-03-03 Tue	1	70	15
2026-03-03 Tue	2	70	13
2026-03-03 Tue	3	70	13
2026-03-10 Tue	1	70	15
2026-03-10 Tue	2	70	13
2026-03-10 Tue	3	70	14
2026-03-17 Tue	1	70	16
2026-03-17 Tue	2	70	14
2026-03-17 Tue	3	70	13
2026-03-26 Thu	1	75	12
2026-03-26 Thu	2	75	12
2026-04-14 Tue	1	70	15
2026-04-14 Tue	2	70	11
2026-04-14 Tue	3	70	11
2026-04-28 Tue	1	70	13
2026-05-06 Wed	1	70	14
2026-05-06 Wed	2
2026-05-06 Wed	3
2026-05-18 Mon	1	70	13
2026-05-18 Mon	2	70	10
2026-05-18 Mon	3	70	9
2026-05-27 Wed	1	70	14
2026-05-27 Wed	2	70	11
2026-05-27 Wed	3	70	10
2026-06-05 Fri	1	70	13
2026-06-05 Fri	2	70	13
2026-06-05 Fri	3	70	11
2026-06-15 Mon	1	70	15
2026-06-15 Mon	2	70	12
2026-06-15 Mon	3	70	12
2026-06-25 Thu	1	70	15
2026-06-25 Thu	2	70	11
2026-06-25 Thu	3	70	10
2026-07-03 Fri	1	72.5	12
2026-07-03 Fri	2	72.5	11
2026-07-03 Fri	3	72.5	10
2026-07-27 Mon	1	70	12
2026-07-27 Mon	2	70	7
2026-07-27 Mon	3
2026-07-31 Fri	1	70	14
2026-07-31 Fri	2	70	10
2026-07-31 Fri	3	70	10
2026-08-09 Sun	1	70	15
2026-08-09 Sun	2	70	10
2026-08-09 Sun	3	70	10
2026-08-17 Mon	1	75	11
2026-08-17 Mon	2	75	9
2026-08-17 Mon	3	75	7
2026-08-26 Wed	1	75	12
2026-08-26 Wed	2	75	9
2026-08-26 Wed	3	75	8
2026-09-04 Fri	1	75	13
2026-09-04 Fri	2	75	10
2026-09-04 Fri	3	75	9
2026-09-23 Wed	1	75	13
2026-09-23 Wed	2	75	10
2026-09-23 Wed	3	75	9
2026-09-25 Fri	1	75	12
2026-09-25 Fri	2	75	10
2026-09-25 Fri	3	75	9

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.
Your body weight. For Chin Up - Free the load includes it, and it went from 180 lb (scan of 2025-11-10) to 168 lb (scan of 2026-09-15) between the first and last of those sessions. The same reps with a lighter body is a lighter load and scores lower: that is less to lift, not lost strength.
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.
The estimate is loosest for sets above 15 reps (marked †: 27 of 40 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; 32 of 32 body-lifted sessions had a scan within 30 days.
How the added weight is carried on Hanging Leg Raise: held between the feet, ankle weights, or something else — and so how much of your body moves with it. It is not judged on this page for want of that.
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.

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
PushA	34	7	4	1
PushB	32	5	2	0
PullA	33	3	4	0
PullB	29	6	2	0
Lower	18	6	0	0

Every exercise in the plan

Exercise (as typed)	Plan	Sessions	Start → now	Change
Box Squat	Lower	4		fewer than 6 sessions
Decline Sit-up With Weight	Lower	2		fewer than 6 sessions
Hip Abductor (Machine)	Lower	11	147 → 176 lb (110×10 → 110×18)	▲ +20% †
Hip Adductor (Machine)	Lower	11	98 → 133 lb (70×12 → 80×20)	▲ +36% †
Hip Thrust (Barbell)	Lower	2		fewer than 6 sessions
Jump Squat	Lower	3		fewer than 6 sessions
Leg Extension (Machine)	Lower	15	51 → 67 lb (40×8 → 50×10)	▲ +32%
Leg Press	Lower	15	133 → 213 lb (100×10 → 160×10)	▲ +60% †
Lying Leg Curl (Machine)	Lower	2		fewer than 6 sessions
Pogo Jumps	Lower	3		fewer than 6 sessions
Seated Leg Curl Machine	Lower	15	130 → 150 lb (85×16 → 100×15)	▲ +15% †
Single Leg Dumbbell Calf Raise	Lower	12	29 → 32 lb (22×10 → 22×14)	▲ +10% †
Single Leg Lunge/RDL w/Slider	Lower	4		fewer than 6 sessions
Standing Calf Raise (Machine)	Lower	2		fewer than 6 sessions
Weighted Stepup	Lower	4		fewer than 6 sessions
1-Arm Dumbbell Row	PullA	20	130 → 124 lb (95×11 → 95×9)	▼ -5%
Bicep Curl (Barbell)	PullA	32	109 → 105 lb (80×11 → 75×12)	▼ -4%
Chin Up - Free	PullA	32	266 → 248 lb ((BW+10)×12 → (BW+10)×11)	▼ -7%
Hanging Leg Raise	PullA	28		mixed loading: not judged
Incline Row (Dumbbell)	PullA	12	70 → 95 lb (45×17 → 65×14)	▲ +35% †
Lat Pulldown (Cable)	PullA	32	213 → 182 lb (145×14 → 130×12)	▼ -14%
Leg Lift Captain’s Chair	PullA	3		fewer than 6 sessions
Reverse Fly (Machine)	PullA	31	213 → 229 lb (145×14 → 160×13)	▲ +8% †
Rope overhead cable triceps extension	PullA	32	62 → 68 lb (42.5×14 → 47.5×13)	▲ +9% †
Single arm Bicep Curl (cable)	PullA	1		fewer than 6 sessions
Bicep Curl (Barbell)	PullB	28	109 → 108 lb (80×11 → 75×13)	▼ -2%
Dumbell External Rotation	PullB	28	26 → 27 lb (17×15 → 17.5×17)	▲ +8% †
Incline Bench T Raise	PullB	22	8 → 38 lb (5×20 → 22.5×20)	▲ +350% †
Lat Pulldown (Machine)	PullB	1		fewer than 6 sessions
Rope overhead cable triceps extension	PullB	29	67 → 65 lb (42.5×17 → 47.5×11)	▼ -3% †
Row Machine	PullB	20	270 → 280 lb (180×15 → 200×12)	▲ +4% †
Seated Lateral Raise	PullB	6	27 → 29 lb (20×11 → 20×14)	▲ +7%
Seated Row (Cable)	PullB	29	180 → 203 lb (120×15 → 145×12)	▲ +13% †
Single Arm Dumbbell Rear Delt Row	PullB	2		fewer than 6 sessions
Single arm Kneeling Lat Pull	PullB	29	108 → 111 lb (77.5×12 → 77.5×13)	▲ +2%
T Bar Row	PullB	6		fewer than 6 sessions
B2 Dumbbell Bench Press (10-15)	PushA	33	96 → 91 lb (70×11 → 65×12)	▼ -5%
Chest Press (Machine)	PushA	31	100 → 84 lb (70×13 → 55×16)	▼ -16% †
Chest fly (Machine)	PushA	32	240 → 245 lb (160×15 → 160×16)	▲ +2% †
Dumbbell Wrist Extension	PushA	27	23 → 26 lb (15×16 → 17.5×14)	▲ +12% †
Face Pull (Cable)	PushA	10	42 → 83 lb (25×20 → 50×20)	▲ +100% †
Incline Bench Press (Dumbbell)	PushA	1		fewer than 6 sessions
Incline Bench T Raise	PushA	14	8 → 33 lb (5×20 → 20×20)	▲ +300% †
Seated Palms Up Wrist Curl (Dumbbell)	PushA	31	52 → 35 lb (35×15 → 22.5×17)	▼ -33% †
Seated Wide-Grip Row (Cable)	PushA	11	138 → 184 lb (82.5×20 → 120×16)	▲ +34% †
Seated dumbbell lateral raises	PushA	11	31 → 30 lb (22.5×12 → 20×15)	▼ -5% †
Single Arm Cable Row	PushA	1		fewer than 6 sessions
Single Arm Dumbbell Rear Delt Row	PushA	7	32 → 34 lb (20×18 → 22.5×16)	▲ +8% †
Single arm cable face pull	PushA	3		fewer than 6 sessions
TRX Facepull	PushA	7	20 → 20 reps	= +0.0%
Triceps Pushdown (Cable - Straight Bar)	PushA	32	113.6 → 113.7 lb (72.5×17 → 77.5×14)	▲ +0.1% †
B2 Dumbbell Bench Press (10-15)	PushB	31	93 → 89 lb (70×10 → 65×11)	▼ -5%
Bicep Curl (Dumbbell)	PushB	31	49 → 51 lb (35×12 → 35×14)	▲ +5%
Dumbbell seated shoulder press	PushB	30	42 → 43 lb (35×6 → 30×13)	▲ +2% †
Hanging Leg Raise	PushB	30		mixed loading: not judged
Incline Bench Press (Dumbbell)	PushB	1		fewer than 6 sessions
Rear Delt Machine Row	PushB	12	107 → 128 lb (70×16 → 80×18)	▲ +19% †
Row Machine	PushB	18	287 → 300 lb (200×13 → 200×15)	▲ +5% †
Seated Palms Up Wrist Curl (Dumbbell)	PushB	1		fewer than 6 sessions
Seated Row (Cable)	PushB	1		fewer than 6 sessions
Stretch push-up	PushB	31	21 → 20 reps	▼ -5%
Triceps Pushdown (Cable - Straight Bar)	PushB	31	106 → 108 lb (72.5×14 → 77.5×12)	▲ +2% †

Start and now are the median of the first and last three sessions. With fewer than 6 sessions there is no verdict (20 of 62); nor for mixed loading (2).

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Tell a slower tempo from lost strength

Rating effort (RPE, or reps left in the tank) on the last set of each exercise would separate a harder, slower set from a weaker one — the one thing this page cannot do.

Needs a few weeks of ratings in Strong.

Starts when you start rating

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

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Am I progressing in my workouts?

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 am I progressing? 27

Where am I regressing? 12

Before reading a drop as lost strength

Desired Additional Data

Related Pages

By plan

Every exercise in the plan

What do you want to know next?

Add the TrainerizeTrainerize is an app personal trainers use to send clients their workouts and to log what was done. More at trainerize.com App Data

Tell a slower tempo from lost strength

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