Workout Progress

Summary

Date range

2026-03-01 → 2026-09-02

Distinct workout dates

171

Latest workout date

2026-09-02

Exercise contexts

Active contexts

Discontinued contexts

Rep contexts

Timed contexts

Day 1 workouts

Day 2 workouts

Day 3 workouts

Overview

The workout log follows a one-day-at-a-time Day 1 / Day 2 / Day 3 rotation.

Workout cadence chart

Latest snapshot

Exercise	Category	Context	Latest Date	Status	Load	Unit	Set 1	Set 2	Set 3
Dumbbell Bench Press	Push	Day 1	2026-09-02	Active	18	reps	12	12	11
Dumbbell Floor Press	Push	Day 3	2026-09-01	Active	20.5	reps	9	10	10
Elevated Push-Ups	Push	Day 1	2026-09-02	Active	bodyweight	reps	15	15	15
Overhead DB Triceps Extension	Push	Day 1	2026-09-02	Active	10	reps	15	13	13
Push-Ups until failure	Push	Day 3	2026-09-01	Active	bodyweight	reps	40
Standing Dumbbell Overhead Press	Push	Day 3	2026-09-01	Active	10	reps	15	15	13
Bar Hang	Pull	Day 3	2026-09-01	Active	bodyweight	seconds	130	100	60
Bent-Over Fly	Pull	Day 2	2026-08-31	Active	6.5	reps	15	15	11
Bicep Curl	Pull	Day 2	2026-08-31	Active	10	reps	12	10	8
One-Armed Bench Dumbbell Row	Pull	Day 2	2026-08-31	Active	18	reps	15	15	15
Pronated Pull-ups (Palms Away)	Pull	Day 2	2026-08-31	Active	bodyweight	reps	4	3	3
Renegade Row	Pull	Day 2	2026-08-31	Active	6.5	reps	20	20	20
Bulgarian Split Squat	Lower Body	Day 1	2026-09-02	Active	11.5	reps	15	15	15
Calf Raise	Lower Body	Day 3	2026-09-01	Active	20.5	reps	15	15	15
Romanian Deadlift	Lower Body	Day 2	2026-08-31	Active	18	reps	15	15	15
Farmer's Carry	Holds & Carries	Day 3	2026-09-01	Active	24	seconds	60	60	60
Dumbbell Floor Press	Push	Day 1	2026-08-21	Discontinued on 2026-08-26	20.5	reps	12	10	10
Lateral Raise	Push	Day 3	2026-08-04	Discontinued on 2026-08-05	5.5	reps	13	12	10
Bent-Over Row	Pull	Day 2	2026-08-25	Discontinued on 2026-08-26	20.5	reps	14	13	10
Glute Bridge	Lower Body	Day 2	2026-03-11	Discontinued on 2026-03-11	16	reps	45	45	45
Goblet Squat	Lower Body	Day 1	2026-06-30	Discontinued on 2026-07-01	16	reps	15	13	11

Recent workout dates

Date	Workout Day	Exercise Rows	Timestamp
2026-09-02	Day 1	4	2026-09-02 06:18:16
2026-09-01	Day 3	6	2026-09-01 06:40:02
2026-08-31	Day 2	6	2026-08-31 08:37:52
2026-08-30	Day 1	4	2026-08-30 06:34:42
2026-08-29	Day 3	6	2026-08-29 06:26:41
2026-08-28	Day 2	6	2026-08-28 06:39:17
2026-08-27	Day 1	4	2026-08-27 07:11:22
2026-08-26	Day 3	6	2026-08-26 06:50:20
2026-08-25	Day 2	6	2026-08-25 08:15:57
2026-08-21	Day 1	4	2026-08-21 06:36:56
2026-08-20	Day 3	6	2026-08-20 06:33:04
2026-08-19	Day 2	6	2026-08-19 09:24:04

Exercise Detail

Detail is grouped by category, then routine, then day-specific context cards where needed. Discontinued routines are grouped separately at the end.

Push

Dumbbell Bench Press

3 sessions in this context

Day 1

external_weight • reps • 3 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-08-27	2026-09-02	3	15	18	18	18

Reps With Load Shading chart

Dumbbell Floor Press

56 sessions in this context

Day 3

external_weight • reps • 56 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-03	2026-09-01	56	18	11.5	20.5	20.5

Reps With Load Shading chart

Elevated Push-Ups

55 sessions in this context

Day 1

external_weight • reps • 55 sessions

First date	Latest date	Session count	Best single set
2026-03-01	2026-09-02	55	15

Set chart

Overhead DB Triceps Extension

58 sessions in this context

Day 1

external_weight • reps • 58 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-01	2026-09-02	58	18	4.5	10	10

Reps With Load Shading chart

Push-Ups until failure

51 sessions in this context

Day 3

bodyweight • reps • 51 sessions

First date	Latest date	Session count	Best single set
2026-03-12	2026-09-01	51	50

Set chart

Standing Dumbbell Overhead Press

7 sessions in this context

Day 3

external_weight • reps • 7 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-08-04	2026-09-01	7	15	8	10	10

Reps With Load Shading chart

Pull

Bar Hang

56 sessions in this context

Tracked as bodyweight timed holds. Declining set order is metadata only for now.

Day 3

bodyweight • seconds • 56 sessions

First date	Latest date	Session count	Best single set
2026-03-03	2026-09-01	56	140

Set chart

Bent-Over Fly

57 sessions in this context

Day 2

external_weight • reps • 57 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-02	2026-08-31	57	16	5.5	6.5	6.5

Reps With Load Shading chart

Bicep Curl

57 sessions in this context

Day 2

external_weight • reps • 57 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-02	2026-08-31	57	20	5.5	10	10

Reps With Load Shading chart

One-Armed Bench Dumbbell Row

2 sessions in this context

Day 2

external_weight • reps • 2 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-08-28	2026-08-31	2	15	18	20.5	18

Reps With Load Shading chart

Pronated Pull-ups (Palms Away)

19 sessions in this context

Day 2

bodyweight • reps • 19 sessions

First date	Latest date	Session count	Best single set
2026-07-01	2026-08-31	19	5

Set chart

Renegade Row

57 sessions in this context

Day 2

external_weight • reps • 57 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-02	2026-08-31	57	20	4.5	6.5	6.5

Reps With Load Shading chart

Lower Body

Bulgarian Split Squat

18 sessions in this context

Day 1

external_weight • reps • 18 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-07-03	2026-09-02	18	15	10	11.5	11.5

Reps With Load Shading chart

Calf Raise

48 sessions in this context

Day 3

external_weight • reps • 48 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-03	2026-09-01	48	20	11.5	20.5	20.5

Reps With Load Shading chart

Romanian Deadlift

53 sessions in this context

Day 2

external_weight • reps • 53 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-14	2026-08-31	53	18	10	20.5	18

Reps With Load Shading chart

Holds & Carries

Farmer's Carry

56 sessions in this context

Tracks both carry time and load; historical entries without recorded times use 45-second sets.

Day 3

external_weight • seconds • 56 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-03	2026-09-01	56	60	16	24	24

Seconds With Load Shading chart

Discontinued Exercises

These routines are configured as discontinued, so their historical graphs are grouped separately at the end of the page.

Bent-Over Row

55 sessions in this context • Discontinued on 2026-08-26

Historical graphs stay available here for reference, but this routine is no longer active.

Day 2

external_weight • reps • 55 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-02	2026-08-25	55	18	10	20.5	20.5

Reps With Load Shading chart

Dumbbell Floor Press

55 sessions in this context • Discontinued on 2026-08-26

Historical graphs stay available here for reference, but this routine is no longer active.

Day 1

external_weight • reps • 55 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-01	2026-08-21	55	17	10	20.5	20.5

Reps With Load Shading chart

Lateral Raise

50 sessions in this context • Discontinued on 2026-08-05

Historical graphs stay available here for reference, but this routine is no longer active.

Day 3

external_weight • reps • 50 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-03	2026-08-04	50	15	3.5	5.5	5.5

Reps With Load Shading chart

Goblet Squat

39 sessions in this context • Discontinued on 2026-07-01

Historical graphs stay available here for reference, but this routine is no longer active.

Day 1

external_weight • reps • 39 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-01	2026-06-30	39	21	10	16	16

Reps With Load Shading chart

Glute Bridge

4 sessions in this context • Discontinued on 2026-03-11

Historical graphs stay available here for reference, but this routine is no longer active.

Day 2

external_weight • reps • 4 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-02	2026-03-11	4	45	10	16	16

Reps With Load Shading chart