Workout Progress

Summary

Date range

2026-03-01 → 2026-10-24

Distinct workout dates

216

Latest workout date

2026-10-24

Exercise contexts

Active contexts

Discontinued contexts

Rep contexts

Timed contexts

Day 1 workouts

Day 2 workouts

Day 3 workouts

Progress Attention

Only active rep-based exercises with deterministic current-epoch evidence appear here.

Workout	Exercise	State	Current Load	Recent Performance	Comparable Sessions	Reason	Suggested Action
Day 1	Elevated Push-Ups	READY TO PROGRESS	none	15/15/15 15/15/15 15/15/15	12	Target 15; reached all sets in 3 of the last 3 comparable sessions.	Progress
Day 1	Bulgarian Split Squat	READY TO PROGRESS	16 kg	Left 15/15/15 / Right 15/15/15 Left 15/15/15 / Right 15/15/15 Left 15/15/15 / Right 15/15/15	5	Target 15; reached all sets in 3 of the last 3 comparable sessions.	Progress
Day 1	Dumbbell Bench Press	READY TO PROGRESS	20.5 kg	15/15/13 15/15/15 15/15/15	5	Target 15; reached all sets in 2 of the last 3 comparable sessions.	Progress
Day 1	Gripper Ball	READY TO PROGRESS	Bodyweight	15/15/15 15/15/15 15/15/15	9	Target 15; reached all sets in 3 of the last 3 comparable sessions.	Progress
Day 1	Overhead DB Triceps Extension	READY TO PROGRESS	11.5 kg	15/15/15 15/15/15 15/15/15	13	Target 15; reached all sets in 3 of the last 3 comparable sessions.	Progress
Day 2	Pronated Pull-ups (Palms Away)	READY TO PROGRESS	Bodyweight	6/6/5 6/5/5 6/6/5	34	Target 5; reached all sets in 3 of the last 3 comparable sessions.	Progress
Day 2	One-Armed Bench Dumbbell Row	READY TO PROGRESS	22.5 kg	Left 15/15/15 / Right 15/15/15 Left 15/15/15 / Right 15/15/15 Left 15/15/15 / Right 15/15/15	12	Target 15; reached all sets in 3 of the last 3 comparable sessions.	Progress
Day 2	Romanian Deadlift	READY TO PROGRESS	22.5 kg	15/15/15 15/15/15 15/15/15	12	Target 15; reached all sets in 3 of the last 3 comparable sessions.	Progress
Day 2	Bent-Over Fly	READY TO PROGRESS	6.5 kg	15/15/15 15/15/15 15/15/15	29	Target 15; reached all sets in 3 of the last 3 comparable sessions.	Progress
Day 2	Deadbug	READY TO PROGRESS	Bodyweight	20/20/20 20/20/20 20/20/20	11	Target 20; reached all sets in 3 of the last 3 comparable sessions.	Progress
Day 2	Bicep Curl	READY TO PROGRESS	9 kg	15/15/15 15/15/15 15/15/15	12	Target 15; reached all sets in 3 of the last 3 comparable sessions.	Progress
Day 3	Standing Dumbbell Overhead Press	REGRESSING	11.5 kg	15/15/15 14/11/10 14/12/11	6	Baseline medians were 42 total / 14 weakest set; 2 of the latest 3 were materially below baseline (35/10, 37/11).	Review
Day 3	Push-Ups until failure	REGRESSING	Bodyweight	40 0 40	66	Baseline medians were 45 total / 45 weakest set; 3 of the latest 3 were materially below baseline (40/40, 0/0, 40/40).	Review

Dependent exercises (2)

Workout	Exercise	State	Current Load	Recent Performance	Comparable Sessions	Reason	Suggested Action
Day 2	Renegade Row	DEPENDENT	6.5 kg	20/20/20 20/20/20 20/20/20	11	Target 20; reached all sets in 3 of the last 3 comparable sessions, but progression is held until the paired exercise is ready.	Wait for paired exercise
Day 3	Calf Raise	DEPENDENT	22.5 kg	15/15/15 15/15/15 15/15/15	6	Target 15; reached all sets in 3 of the last 3 comparable sessions, but progression is held until the paired exercise is ready.	Wait for paired exercise

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 Floor Press	Push	Day 3	2026-10-24	Active	22.5	reps	15	15	15
Push-Ups until failure	Push	Day 3	2026-10-24	Active	bodyweight	reps	40
Standing Dumbbell Overhead Press	Push	Day 3	2026-10-24	Active	11.5	reps	14	12	11
Calf Raise	Lower Body	Day 3	2026-10-24	Active	22.5	reps	15	15	15
Farmer's Carry	Holds & Carries	Day 3	2026-10-24	Active	24	seconds	60	60	60
Side Plank (Left)	Core	Day 3	2026-10-24	Active	bodyweight	seconds	30	30	30
Side Plank (Right)	Core	Day 3	2026-10-24	Active	bodyweight	seconds	30	30	30
Bent-Over Fly	Pull	Day 2	2026-10-23	Active	6.5	reps	15	15	15
Bicep Curl	Pull	Day 2	2026-10-23	Active	9	reps	15	15	15
One-Armed Bench Dumbbell Row (Left)	Pull	Day 2	2026-10-23	Active	22.5	reps	15	15	15
One-Armed Bench Dumbbell Row (Right)	Pull	Day 2	2026-10-23	Active	22.5	reps	15	15	15
Renegade Row	Pull	Day 2	2026-10-23	Active	6.5	reps	20	20	20
Romanian Deadlift	Lower Body	Day 2	2026-10-23	Active	22.5	reps	15	15	15
Deadbug	Core	Day 2	2026-10-23	Active	bodyweight	reps	20	20	20
Dumbbell Bench Press	Push	Day 1	2026-10-22	Active	20.5	reps	15	15	15
Elevated Push-Ups	Push	Day 1	2026-10-22	Active	none	reps	15	15	15
Overhead DB Triceps Extension	Push	Day 1	2026-10-22	Active	11.5	reps	15	15	15
Bulgarian Split Squat (Left)	Lower Body	Day 1	2026-10-22	Active	16	reps	15	15	15
Bulgarian Split Squat (Right)	Lower Body	Day 1	2026-10-22	Active	16	reps	15	15	15
Plank w/ leg raise	Core	Day 1	2026-10-22	Active	bodyweight	seconds	60	60	60
Pronated Pull-ups (Palms Away)	Pull	Day 2	2026-10-19	Active	bodyweight	reps	6	6	5
Gripper Ball	Holds & Carries	Day 1	2026-10-18	Active	bodyweight	reps	15	15	15
Bar Hang	Pull	Day 3	2026-10-17	Active	bodyweight	seconds	140	100	110
Bent-Over Row	Pull	Day 2	2026-08-25	Discontinued on 2026-08-26	20.5	reps	14	13	10
Dumbbell Floor Press (Day 1)	Push	Day 1	2026-08-21	Active	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
Goblet Squat	Lower Body	Day 1	2026-06-30	Discontinued on 2026-07-01	16	reps	15	13	11
Glute Bridge	Lower Body	Day 2	2026-03-11	Discontinued on 2026-03-11	16	reps	45	45	45

Recent workout dates

Date	Workout Day	Exercise Rows	Timestamp
2026-10-24	Day 3	7	2026-10-24 11:41:42
2026-10-23	Day 2	7	2026-10-23 12:01:35
2026-10-22	Day 1	6	2026-10-22 12:04:53
2026-10-21	Day 3	7	2026-10-21 12:14:44
2026-10-19	Day 2	8	2026-10-19 05:20:18
2026-10-18	Day 1	7	2026-10-18 05:20:16
2026-10-17	Day 3	8	2026-10-17 05:31:45
2026-10-16	Day 2	8	2026-10-16 05:23:41
2026-10-15	Day 1	7	2026-10-15 07:34:33
2026-10-14	Day 3	8	2026-10-14 05:27:37
2026-10-13	Day 2	8	2026-10-13 05:29:22
2026-10-12	Day 1	7	2026-10-12 05:25:04

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

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
2026-08-27	2026-10-22	18	15	18	20.5	20.5

Reps With Load Shading chart

Dumbbell Floor Press

71 sessions in this context

Day 3

external_weight • reps • 71 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-03	2026-10-24	71	18	11.5	22.5	22.5

Reps With Load Shading chart

Dumbbell Floor Press (Day 1)

55 sessions in this context

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

Elevated Push-Ups

70 sessions in this context

Day 1

bodyweight / resistance_band • reps • 70 sessions

First date	Latest date	Session count	Best single set
2026-03-01	2026-10-22	70	15

Set chart Band Colour chart

Overhead DB Triceps Extension

73 sessions in this context

Day 1

external_weight • reps • 73 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-01	2026-10-22	73	18	4.5	11.5	11.5

Reps With Load Shading chart

Push-Ups until failure

66 sessions in this context

Day 3

bodyweight • reps • 66 sessions

First date	Latest date	Session count	Best single set
2026-03-12	2026-10-24	66	50

Set chart

Standing Dumbbell Overhead Press

22 sessions in this context

Day 3

external_weight • reps • 22 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-08-04	2026-10-24	22	15	8	11.5	11.5

Reps With Load Shading chart

Pull

Bar Hang

69 sessions in this context

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

Day 3

bodyweight • seconds • 69 sessions

First date	Latest date	Session count	Best single set
2026-03-03	2026-10-17	69	150

Set chart

Bent-Over Fly

73 sessions in this context

Day 2

external_weight • reps • 73 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-02	2026-10-23	73	16	5.5	6.5	6.5

Reps With Load Shading chart

Bicep Curl

73 sessions in this context

Day 2

external_weight • reps • 73 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-02	2026-10-23	73	20	5.5	10	9

Reps With Load Shading chart

One-Armed Bench Dumbbell Row (Left)

18 sessions in this context

Day 2

external_weight • reps • 18 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-08-28	2026-10-23	18	15	18	22.5	22.5

Reps With Load Shading chart

One-Armed Bench Dumbbell Row (Right)

18 sessions in this context

Day 2

external_weight • reps • 18 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-08-28	2026-10-23	18	15	18	22.5	22.5

Reps With Load Shading chart

Pronated Pull-ups (Palms Away)

34 sessions in this context

Day 2

bodyweight • reps • 34 sessions

First date	Latest date	Session count	Best single set
2026-07-01	2026-10-19	34	6

Set chart

Renegade Row

73 sessions in this context

Day 2

external_weight • reps • 73 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-02	2026-10-23	73	20	4.5	6.5	6.5

Reps With Load Shading chart

Lower Body

Bulgarian Split Squat (Left)

33 sessions in this context

Day 1

external_weight • reps • 33 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-07-03	2026-10-22	33	15	10	16	16

Reps With Load Shading chart

Bulgarian Split Squat (Right)

33 sessions in this context

Day 1

external_weight • reps • 33 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-07-03	2026-10-22	33	15	10	16	16

Reps With Load Shading chart

Calf Raise

63 sessions in this context

Day 3

external_weight • reps • 63 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-03	2026-10-24	63	20	11.5	22.5	22.5

Reps With Load Shading chart

Romanian Deadlift

69 sessions in this context

Day 2

external_weight • reps • 69 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-14	2026-10-23	69	18	10	22.5	22.5

Reps With Load Shading chart

Holds & Carries

Farmer's Carry

71 sessions in this context

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

Day 3

external_weight • seconds • 71 sessions

First date	Latest date	Session count	Best single set	Min load	Max load	Latest load
2026-03-03	2026-10-24	71	60	16	24	24

Seconds With Load Shading chart

Gripper Ball

9 sessions in this context

Day 1

bodyweight • reps • 9 sessions

First date	Latest date	Session count	Best single set
2026-09-24	2026-10-18	9	15

Set chart

Core

Deadbug

11 sessions in this context

Day 2

bodyweight • reps • 11 sessions

First date	Latest date	Session count	Best single set
2026-09-22	2026-10-23	11	20

Set chart

Plank w/ leg raise

68 sessions in this context

Day 1

bodyweight • seconds • 68 sessions

First date	Latest date	Session count	Best single set
2026-03-16	2026-10-22	68	100

Set chart

Side Plank (Left)

70 sessions in this context

Day 3

bodyweight • seconds • 70 sessions

First date	Latest date	Session count	Best single set
2026-03-03	2026-10-24	70	30

Set chart

Side Plank (Right)

70 sessions in this context

Day 3

bodyweight • seconds • 70 sessions

First date	Latest date	Session count	Best single set
2026-03-03	2026-10-24	70	30

Set 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

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