All
Gabe (Post Injury)
Lower
Peter (New Routine)
Upper

Gabe

Current rep maxes
View workouts

Squat

0.9 kg/week, 4.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 15 20226 x 75.0kg88kg
Jul 07 20225 x 65.0kg74kg
Jun 14 20222 x 75.0kg78kg
May 17 20223 x 60.0kg64kg
Apr 26 20223 x 80.0kg86kg
Apr 07 20226 x 75.0kg88kg
Mar 15 20225 x 75.0kg85kg
Mar 01 20223 x 75.0kg80kg
Feb 15 20223 x 65.0kg70kg
Jan 18 20227 x 55.0kg67kg

Bench

0.3 kg/week, 1.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 20 20239 x 50.0kg65kg
Mar 13 20239 x 50.0kg65kg
Mar 06 20238 x 50.0kg63kg
Feb 25 20234 x 50.0kg55kg
Feb 07 20238 x 48.0kg60kg
Jan 31 202310 x 45.0kg60kg
Jan 24 20233 x 50.0kg54kg
Jan 17 20233 x 55.0kg59kg
Jan 10 20234 x 50.0kg55kg
Dec 20 20223 x 55.0kg59kg
Dec 13 20223 x 50.0kg54kg
Dec 06 20226 x 50.0kg59kg
Nov 29 20222 x 55.0kg57kg
Nov 22 20225 x 50.0kg57kg
Nov 10 20226 x 45.0kg53kg
Jul 12 20224 x 60.0kg66kg
Jun 29 202211 x 40.0kg56kg
Jun 07 20224 x 55.0kg61kg
May 19 20221 x 65.0kg66kg
May 05 20224 x 55.0kg61kg
May 03 20224 x 55.0kg61kg
Apr 28 20222 x 60.0kg63kg
Apr 21 202210 x 45.0kg60kg
Mar 22 20224 x 60.0kg66kg
Mar 10 202211 x 50.0kg70kg
Feb 17 20222 x 60.0kg63kg
Feb 08 20225 x 55.0kg63kg
Jan 13 20228 x 50.0kg63kg

Deadlift

1.2 kg/week, 5.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 12 20229 x 100.0kg129kg
Jun 07 20225 x 100.0kg114kg
May 19 20224 x 125.0kg138kg
May 05 20227 x 110.0kg133kg
May 03 20227 x 95.0kg115kg
Apr 28 20225 x 100.0kg114kg
Apr 21 202210 x 100.0kg134kg
Mar 22 20224 x 110.0kg121kg
Feb 17 20228 x 105.0kg131kg
Feb 08 20226 x 95.0kg111kg

Hotep

0.4 kg/week, 1.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 15 20223 x 35.0kg38kg
Jul 07 20226 x 30.0kg35kg
Jun 14 20224 x 31.0kg34kg
May 17 20224 x 27.0kg30kg
Apr 07 20222 x 35.0kg36kg
Mar 15 20225 x 30.0kg34kg
Mar 01 20224 x 30.0kg33kg
Feb 15 20226 x 25.0kg29kg
Jan 18 20224 x 25.0kg28kg

Lat Pulldown

1.1 kg/week, 4.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 15 20235 x 65.0kg74kg
May 08 20238 x 65.0kg81kg
May 01 20239 x 65.0kg84kg
Apr 17 20238 x 65.0kg81kg
Apr 06 20237 x 65.0kg79kg
Mar 30 202311 x 62.0kg86kg
Feb 28 20234 x 60.0kg66kg
Feb 09 20239 x 60.0kg78kg
Feb 02 20238 x 60.0kg75kg
Jan 26 20238 x 65.0kg81kg
Jan 19 20234 x 65.0kg72kg
Jan 12 202310 x 50.0kg67kg
Dec 22 20226 x 60.0kg70kg
Dec 15 20225 x 58.0kg66kg
Dec 08 20225 x 55.0kg63kg
Dec 02 20227 x 47.0kg57kg
Nov 24 20227 x 50.0kg61kg
Nov 17 202212 x 45.0kg65kg

DB Seal Row

0.4 kg/week, 1.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 05 202312 x 21.0kg30kg
Jun 29 202313 x 20.0kg30kg
Jun 21 202313 x 17.5kg26kg
May 24 20236 x 27.5kg32kg
May 17 202312 x 26.0kg38kg
May 11 202311 x 26.0kg36kg
May 04 202310 x 26.0kg35kg
Apr 27 202310 x 26.0kg35kg
Apr 13 20239 x 26.0kg34kg
Apr 03 202312 x 25.0kg36kg
Mar 27 202310 x 25.0kg34kg
Mar 20 202312 x 23.5kg33kg
Mar 13 202310 x 23.5kg31kg
Mar 06 20238 x 23.5kg29kg
Feb 25 20234 x 27.5kg30kg
Feb 07 20239 x 25.0kg32kg
Jan 31 20234 x 30.0kg33kg
Jan 24 20234 x 27.5kg30kg
Jan 17 20233 x 30.0kg32kg
Jan 10 20236 x 27.5kg32kg
Dec 20 20224 x 27.5kg30kg
Dec 13 20226 x 25.0kg29kg
Dec 06 20225 x 25.0kg28kg
Nov 29 20226 x 22.5kg26kg
Nov 22 20229 x 20.0kg26kg
Nov 10 202210 x 17.5kg23kg

Seated BB Hotep

0.7 kg/week, 2.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Apr 06 202310 x 33.0kg44kg
Mar 30 202310 x 33.0kg44kg
Mar 23 20238 x 33.0kg41kg
Mar 16 20239 x 33.0kg43kg
Mar 09 20238 x 33.0kg41kg
Feb 28 20235 x 35.0kg40kg
Feb 09 20239 x 32.0kg41kg
Feb 02 202311 x 30.0kg42kg
Jan 26 20235 x 36.0kg41kg
Jan 19 20235 x 37.0kg42kg
Jan 12 20234 x 35.0kg39kg
Dec 22 20222 x 37.0kg39kg
Dec 15 20226 x 35.0kg41kg
Dec 08 20227 x 32.0kg39kg
Dec 02 20228 x 30.0kg38kg
Nov 24 20225 x 29.0kg33kg
Nov 17 20228 x 25.0kg31kg

DB Bench

0.7 kg/week, 2.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 05 202312 x 18.5kg26kg
Jun 29 202314 x 17.5kg27kg
Jun 21 202310 x 17.5kg23kg
May 24 202315 x 15.0kg24kg

Banded Pullups

0.5 kg/week, 2.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 23 20238 x 0.0kg0kg
Mar 16 20238 x 0.0kg0kg
Mar 09 20234 x 0.0kg0kg

Close grip bench

1.2 kg/week, 5.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 24 202310 x 45.0kg60kg
May 17 202311 x 45.0kg63kg
May 11 20238 x 45.0kg56kg
May 04 202311 x 45.0kg63kg
Apr 27 20239 x 45.0kg58kg
Apr 13 202310 x 45.0kg60kg
Apr 03 20239 x 45.0kg58kg
Mar 27 20236 x 45.0kg53kg

DB Hotep

0.4 kg/week, 1.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 03 20239 x 15.0kg19kg
Jun 26 20237 x 15.0kg18kg
May 22 20236 x 15.0kg18kg
May 15 202312 x 13.5kg19kg
May 08 202313 x 12.5kg18kg
May 01 20239 x 12.5kg16kg
Apr 17 20237 x 12.5kg15kg

Trap Bar Block Deadlift 10cm

2.8 kg/week, 12.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 26 20238 x 100.0kg125kg
Jun 21 202312 x 95.0kg137kg
May 17 20235 x 100.0kg114kg
May 11 20239 x 110.0kg142kg
May 04 20238 x 110.0kg138kg
Apr 27 20237 x 110.0kg133kg
Apr 17 20236 x 110.0kg129kg

Goblin Squats

0.2 kg/week, 0.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 29 202310 x 5.0kg7kg
May 22 20236 x 5.0kg6kg

Close Grip Lat Pulldown

1.3 kg/week, 5.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 03 20237 x 60.0kg73kg
Jun 26 20239 x 60.0kg78kg
May 22 20236 x 60.0kg70kg

Michael

Current rep maxes
View workouts

Squat

1.2 kg/week, 5.4 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 07 20223 x 85.0kg91kg
May 05 20225 x 80.0kg91kg
Apr 28 20222 x 80.0kg83kg
Apr 21 20224 x 60.0kg66kg
Mar 22 20225 x 60.0kg68kg
Mar 01 20227 x 75.0kg91kg
Feb 15 20225 x 80.0kg91kg
Feb 08 20222 x 80.0kg83kg
Feb 01 20225 x 75.0kg85kg
Jan 25 20226 x 65.0kg76kg
Jan 18 202210 x 55.0kg74kg

Bench

0.1 kg/week, 0.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 24 20244 x 54.5kg60kg
Nov 03 20247 x 54.0kg65kg
Oct 13 20248 x 53.5kg66kg
Oct 06 20246 x 53.0kg62kg
Sep 29 20247 x 52.5kg63kg
Sep 22 20246 x 52.0kg61kg
Sep 15 20248 x 51.5kg64kg
Sep 08 20246 x 51.0kg60kg
Sep 01 20246 x 50.5kg59kg
Aug 25 20246 x 50.0kg59kg
May 19 20222 x 55.0kg57kg
May 17 20223 x 55.0kg59kg
May 03 20223 x 47.0kg50kg
Apr 26 20222 x 55.0kg57kg
Apr 21 20223 x 50.0kg54kg
Apr 12 20221 x 55.0kg56kg
Mar 22 20225 x 40.0kg45kg
Mar 15 20222 x 55.0kg57kg
Mar 10 202210 x 45.0kg60kg
Feb 17 20221 x 60.0kg61kg
Feb 08 20223 x 50.0kg54kg
Feb 03 20222 x 55.0kg57kg
Jan 27 20221 x 55.0kg56kg
Jan 20 20223 x 50.0kg54kg
Jan 13 20227 x 45.0kg54kg

Deadlift

1.9 kg/week, 8.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 14 20226 x 120.0kg141kg
May 19 20225 x 100.0kg114kg
May 17 20222 x 140.0kg146kg
May 03 20222 x 130.0kg135kg
Apr 26 20221 x 125.0kg127kg
Apr 12 20221 x 130.0kg132kg
Mar 15 20222 x 120.0kg125kg
Mar 10 202210 x 100.0kg134kg
Feb 17 20222 x 150.0kg156kg
Feb 03 20223 x 135.0kg145kg
Jan 27 20225 x 125.0kg142kg
Jan 20 202210 x 115.0kg154kg
Jan 13 20225 x 115.0kg131kg

Hotep

0.5 kg/week, 2.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 14 20225 x 45.0kg51kg
Jun 07 20225 x 45.0kg51kg
May 05 20224 x 44.0kg49kg
Apr 28 20222 x 42.0kg44kg
Mar 01 20224 x 45.0kg50kg
Feb 15 20223 x 45.0kg48kg
Feb 01 20225 x 40.0kg45kg
Jan 25 20227 x 35.0kg42kg
Jan 18 202210 x 30.0kg40kg

Seated BB Hotep

0.4 kg/week, 1.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 30 202314 x 33.0kg52kg
Jan 26 20237 x 40.0kg48kg

Ab Pulldowns

11.4 kg/week, 49.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 24 202420 x 44.0kg92kg
Nov 17 202424 x 43.0kg116kg
Nov 03 202425 x 42.0kg122kg
Oct 20 202421 x 41.0kg91kg
Oct 13 202425 x 40.0kg116kg
Oct 06 202422 x 38.0kg89kg
Sep 29 202430 x 36.0kg170kg
Sep 22 202426 x 35.0kg110kg
Sep 15 202416 x 34.0kg58kg
Sep 08 202432 x 33.0kg209kg
Sep 01 202431 x 31.0kg168kg
Aug 25 202425 x 30.0kg87kg
Aug 18 202415 x 30.0kg49kg

Smith Machine OHP

0.3 kg/week, 1.4 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Apr 13 20255 x 40.0kg45kg
Nov 03 20246 x 31.0kg36kg
Oct 13 202412 x 30.0kg43kg
Oct 06 20247 x 30.0kg36kg

Trap Bar Deadlift

3.1 kg/week, 13.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 24 20248 x 125.0kg156kg
Nov 17 20245 x 125.0kg142kg
Nov 03 202412 x 120.0kg173kg
Oct 13 202411 x 120.0kg167kg
Oct 06 202412 x 115.0kg166kg
Sep 29 202410 x 115.0kg154kg
Sep 22 20248 x 115.0kg144kg
Sep 15 202415 x 110.0kg180kg
Sep 08 202412 x 105.0kg152kg
Sep 01 202412 x 100.0kg144kg
Aug 25 202412 x 95.0kg137kg
Aug 18 202415 x 90.0kg147kg

Wide grip row (Mag grip)

9.4 kg/week, 40.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 24 202420 x 53.0kg111kg
Nov 17 202428 x 52.0kg196kg
Nov 03 202426 x 51.0kg160kg
Oct 13 202423 x 50.0kg125kg
Oct 06 202427 x 48.0kg165kg
Sep 29 202423 x 47.0kg118kg
Sep 22 202422 x 46.0kg108kg
Sep 15 202421 x 45.0kg100kg
Sep 08 202420 x 43.0kg90kg
Sep 01 202418 x 42.0kg79kg
Aug 25 202416 x 41.0kg70kg
Aug 18 202415 x 40.0kg65kg

Peter

Current rep maxes
View workouts

Squat

2.8 kg/week, 11.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 06 20238 x 107.0kg134kg
May 01 202312 x 105.0kg152kg
Apr 25 202311 x 105.0kg146kg
Apr 20 202310 x 105.0kg141kg
Apr 14 20239 x 105.0kg136kg
Apr 09 20239 x 100.0kg129kg
Apr 03 202312 x 100.0kg144kg
Mar 28 202311 x 100.0kg139kg
Mar 23 202310 x 100.0kg134kg
Mar 15 20238 x 100.0kg125kg
Mar 10 202312 x 95.0kg137kg
Mar 04 202310 x 95.0kg127kg
Feb 27 202310 x 95.0kg127kg

Lat Pulldown

3.0 kg/week, 12.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 21 202311 x 95.0kg132kg
Mar 13 202311 x 95.0kg132kg
Mar 07 202310 x 95.0kg127kg
Feb 28 20239 x 95.0kg123kg

Seated BB BTN Hotep (15-16)

0.3 kg/week, 1.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 29 202410 x 51.0kg68kg
Jul 25 202411 x 51.0kg71kg
Jul 18 202410 x 51.0kg68kg
Jul 15 20249 x 51.0kg66kg
Jul 09 202411 x 51.0kg71kg
Jul 05 202410 x 51.0kg68kg
Jun 30 202412 x 50.0kg72kg
Jun 27 202411 x 50.0kg70kg
Jun 21 202410 x 50.0kg67kg
Jun 17 20249 x 50.0kg65kg
Jun 15 202412 x 49.0kg71kg
Jun 11 202411 x 49.0kg68kg
Jun 07 202410 x 49.0kg66kg
Jun 04 20248 x 49.0kg61kg
Jun 01 202412 x 48.0kg69kg
May 29 202411 x 48.0kg67kg
May 25 202410 x 48.0kg64kg
May 21 202410 x 48.0kg64kg
May 18 202410 x 48.0kg64kg
May 14 202410 x 47.0kg63kg
May 11 202412 x 46.0kg66kg
May 07 202412 x 45.0kg65kg
May 04 202411 x 45.0kg63kg
Apr 30 202411 x 45.0kg63kg
Mar 08 20237 x 62.0kg75kg
Mar 03 20239 x 62.0kg80kg
Feb 25 20239 x 62.0kg80kg

DB Bench

1.3 kg/week, 5.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 30 20239 x 40.0kg52kg
Mar 25 20239 x 40.0kg52kg
Mar 20 202312 x 38.5kg55kg
Mar 12 202310 x 38.5kg51kg
Mar 08 202310 x 38.5kg51kg
Mar 03 20239 x 38.5kg49kg
Feb 25 202312 x 37.5kg53kg

High Incline DB Press

0.6 kg/week, 2.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 08 202310 x 28.5kg38kg
Mar 03 202310 x 28.5kg38kg
Feb 25 202312 x 27.5kg39kg

Hip Thrust

6.4 kg/week, 27.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 17 202311 x 185.0kg257kg
May 11 20238 x 185.0kg231kg
May 06 202312 x 180.0kg260kg
May 01 202310 x 180.0kg241kg
Apr 25 202310 x 180.0kg241kg
Apr 20 20238 x 180.0kg225kg
Apr 14 202312 x 175.0kg253kg
Apr 09 202311 x 175.0kg243kg
Apr 03 202312 x 170.0kg246kg
Mar 28 202311 x 170.0kg236kg
Mar 23 20238 x 170.0kg213kg
Mar 15 202312 x 160.0kg231kg
Mar 10 202312 x 150.0kg217kg
Mar 04 202312 x 140.0kg202kg
Feb 27 202312 x 130.0kg188kg

Back Extension

0.7 kg/week, 3.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 26 202512 x 66.0kg95kg
Jul 10 202512 x 65.0kg94kg
Jul 01 202512 x 64.0kg92kg
Jun 05 202512 x 63.0kg91kg
May 30 202512 x 62.0kg90kg
May 19 202512 x 61.0kg88kg
May 12 202512 x 60.0kg87kg
May 05 202512 x 59.0kg85kg
Apr 28 202512 x 58.0kg84kg
Mar 18 202512 x 57.0kg82kg
Feb 02 202512 x 56.0kg81kg
Jan 11 202512 x 55.0kg79kg
Dec 27 202412 x 54.0kg78kg
Dec 20 202412 x 53.0kg77kg
Dec 01 202412 x 52.0kg75kg
Nov 24 202412 x 51.0kg74kg
Nov 17 202412 x 50.0kg72kg
Nov 10 202412 x 49.0kg71kg
Nov 03 202412 x 48.0kg69kg
Oct 25 202412 x 47.0kg68kg
Sep 04 202412 x 46.0kg66kg
Aug 29 202412 x 45.0kg65kg
Aug 22 202412 x 44.0kg64kg
Aug 15 202412 x 43.0kg62kg
Aug 06 202412 x 42.0kg61kg
Jul 30 202412 x 41.0kg59kg
Jul 07 202412 x 40.0kg58kg
Jun 23 202412 x 39.0kg56kg
Jun 16 202412 x 38.0kg55kg
Jun 09 202412 x 37.0kg53kg
May 26 202412 x 36.0kg52kg
May 12 202412 x 35.0kg51kg
May 05 202412 x 34.0kg49kg
Apr 28 202412 x 33.0kg48kg
Apr 21 202412 x 32.0kg46kg
Apr 14 202412 x 31.0kg45kg
Apr 01 202412 x 30.0kg43kg
Mar 24 202412 x 29.0kg42kg
Mar 18 202412 x 28.0kg40kg
Mar 10 202412 x 27.0kg39kg
Mar 03 202412 x 26.0kg38kg
Feb 28 202412 x 25.0kg36kg
Feb 13 202412 x 24.0kg35kg
Feb 07 202412 x 23.0kg33kg
Feb 02 202412 x 22.0kg32kg
Jan 26 202412 x 21.0kg30kg
Jan 18 202412 x 20.0kg29kg
Jan 11 202412 x 19.0kg27kg
Jan 02 202410 x 19.0kg25kg
Dec 25 202312 x 18.0kg26kg
Dec 19 202311 x 18.0kg25kg
Dec 07 202310 x 18.0kg24kg
Nov 30 20239 x 18.0kg23kg
Nov 21 20238 x 18.0kg23kg
Nov 13 202312 x 17.0kg25kg
Nov 06 202310 x 17.0kg23kg
Oct 23 20239 x 17.0kg22kg
Oct 18 20238 x 17.0kg21kg
Oct 08 202312 x 16.0kg23kg
Sep 28 20239 x 16.0kg21kg
Sep 21 202312 x 15.0kg22kg
Sep 13 20239 x 15.0kg19kg
Aug 28 202312 x 14.0kg20kg
Aug 21 202312 x 13.0kg19kg
Aug 14 202312 x 12.0kg17kg
Aug 08 202312 x 12.0kg17kg
Aug 01 202312 x 11.0kg16kg
Jul 28 202310 x 11.0kg15kg
Jul 23 202312 x 10.0kg14kg
Jul 11 202311 x 10.0kg14kg
Jul 05 202312 x 9.0kg13kg
Jun 28 202310 x 9.0kg12kg
Jun 22 202312 x 8.0kg12kg
Jun 17 202311 x 8.0kg11kg
Jun 12 202310 x 8.0kg11kg
Jun 07 202310 x 8.0kg11kg
May 31 202312 x 7.0kg10kg
May 26 20238 x 7.0kg9kg
May 17 202312 x 6.0kg9kg
May 11 202310 x 6.0kg8kg
May 06 202312 x 5.0kg7kg
May 01 202311 x 5.0kg7kg
Apr 25 202310 x 5.0kg7kg
Apr 20 202312 x 4.0kg6kg
Apr 14 202311 x 4.0kg6kg
Apr 09 202310 x 4.0kg5kg
Apr 03 202312 x 3.5kg4kg
Mar 28 202312 x 3.0kg4kg
Mar 23 202311 x 3.0kg4kg
Mar 15 202310 x 3.0kg4kg
Mar 10 20239 x 3.0kg4kg
Mar 04 202312 x 2.5kg3kg
Feb 27 202310 x 2.5kg3kg

GHR

0.1 kg/week, 0.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 13 202512 x 7.5kg10kg
Aug 05 202512 x 7.5kg10kg
Jul 22 202512 x 7.25kg10kg
Jul 15 202512 x 7.25kg10kg
Jul 04 202512 x 7.0kg10kg
Jun 28 202511 x 7.0kg10kg
Jun 20 202512 x 6.75kg9kg
Jun 14 202512 x 6.5kg9kg
Jun 02 202512 x 6.5kg9kg
May 22 202512 x 6.5kg9kg
May 15 202512 x 6.25kg9kg
May 08 202512 x 6.0kg9kg
May 01 202512 x 6.0kg9kg
Apr 24 202512 x 5.75kg7kg
Mar 30 202512 x 5.75kg7kg
Mar 23 202512 x 5.5kg7kg
Mar 14 202512 x 5.25kg7kg
Mar 05 202512 x 5.0kg7kg
Feb 26 202512 x 4.75kg6kg
Feb 19 202512 x 4.5kg6kg
Feb 12 202512 x 4.25kg6kg
Feb 06 202512 x 4.0kg6kg
Jan 28 202512 x 3.75kg4kg
Jan 21 202512 x 3.5kg4kg
Jan 16 202512 x 3.25kg4kg
Jan 09 202512 x 3.0kg4kg
Jan 03 202512 x 2.75kg3kg
Dec 25 202412 x 2.5kg3kg
Dec 18 202412 x 2.25kg3kg
Dec 06 202412 x 2.0kg3kg
Nov 28 202412 x 1.75kg1kg
Nov 22 202412 x 1.5kg1kg
Nov 14 202413 x 1.25kg2kg
Nov 07 202412 x 1.0kg1kg
Nov 01 202412 x 0.75kg0kg
Oct 23 202412 x 0.5kg0kg
Oct 16 202412 x 0.25kg0kg
Oct 10 202411 x 0.25kg0kg
Oct 07 202410 x 0.25kg0kg
Feb 28 20247 x 7.5kg8kg
Feb 23 20248 x 7.5kg9kg
Feb 13 20249 x 7.5kg9kg
Feb 07 202410 x 7.5kg9kg
Feb 02 20249 x 7.5kg9kg
Jan 26 20248 x 7.5kg9kg
Jan 18 202412 x 7.0kg10kg
Jan 11 202411 x 7.0kg10kg
Jan 02 202410 x 7.0kg9kg
Dec 25 20239 x 7.0kg9kg
Dec 19 20238 x 7.0kg9kg
Dec 07 202312 x 6.5kg9kg
Nov 30 202311 x 6.5kg8kg
Nov 21 202310 x 6.5kg8kg
Nov 13 20239 x 6.5kg8kg
Nov 06 20238 x 6.5kg8kg
Oct 23 202312 x 6.0kg9kg
Oct 18 202310 x 6.0kg8kg
Oct 08 202312 x 5.5kg7kg
Sep 28 202311 x 5.5kg7kg
Sep 21 202310 x 5.5kg7kg
Sep 13 20239 x 5.5kg6kg
Aug 28 20239 x 5.5kg6kg
Aug 21 20238 x 5.5kg6kg
Aug 14 202312 x 5.0kg7kg
Aug 08 202311 x 5.0kg7kg
Aug 01 202310 x 5.0kg7kg
Jul 28 20239 x 5.0kg6kg
Jul 23 20237 x 5.0kg6kg
Jul 11 20238 x 5.0kg6kg
Jul 05 202312 x 4.5kg6kg
Jun 28 202311 x 4.5kg6kg
Jun 22 202310 x 4.5kg5kg
Jun 17 202311 x 4.5kg6kg
Jun 12 202310 x 4.5kg5kg
Jun 07 20237 x 4.5kg5kg
May 31 20239 x 4.5kg5kg
May 26 20238 x 4.5kg5kg
May 17 202312 x 4.0kg6kg
May 11 202311 x 4.0kg6kg
May 06 202310 x 4.0kg5kg
May 01 20238 x 4.0kg5kg
Apr 25 202312 x 3.5kg4kg
Apr 20 202311 x 3.5kg4kg
Apr 14 202310 x 3.5kg4kg
Apr 09 202310 x 3.5kg4kg
Apr 03 20237 x 3.5kg4kg
Mar 28 202312 x 3.0kg4kg
Mar 23 202311 x 2.0kg3kg
Mar 15 202310 x 2.0kg3kg
Mar 10 202312 x 1.5kg1kg
Mar 04 202311 x 1.5kg1kg
Feb 27 202312 x 1.0kg1kg

Unilateral Cable Row

1.3 kg/week, 5.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 15 202312 x 51.0kg74kg
May 09 202311 x 51.0kg71kg
May 04 202310 x 51.0kg68kg
Apr 29 202312 x 50.0kg72kg
Apr 24 202311 x 50.0kg70kg
Apr 18 20239 x 50.0kg65kg
Apr 12 202312 x 49.0kg71kg
Apr 06 202311 x 49.0kg68kg
Mar 31 202310 x 49.0kg66kg
Mar 27 202312 x 48.0kg69kg
Mar 21 202311 x 48.0kg67kg
Mar 13 202310 x 48.0kg64kg
Mar 07 20238 x 48.0kg60kg
Feb 28 202312 x 45.0kg65kg

High Lat Row

1.4 kg/week, 6.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 05 20238 x 78.0kg98kg
May 30 20237 x 78.0kg94kg
May 25 202311 x 78.0kg108kg
May 15 202310 x 78.0kg105kg
May 09 202312 x 77.0kg111kg
May 04 202310 x 77.0kg103kg
Apr 29 202311 x 77.0kg107kg
Apr 24 202310 x 77.0kg103kg
Apr 18 20239 x 77.0kg100kg
Apr 12 20238 x 77.0kg96kg
Apr 06 202312 x 75.0kg108kg
Mar 31 20239 x 75.0kg97kg
Mar 27 20238 x 75.0kg94kg
Mar 21 20237 x 75.0kg91kg
Mar 13 202312 x 73.0kg105kg
Mar 07 202311 x 73.0kg102kg
Feb 28 202312 x 70.0kg101kg

Shrugs

2.2 kg/week, 9.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Dec 04 202320 x 121.0kg253kg
Nov 29 202320 x 120.0kg251kg
Nov 23 202320 x 120.0kg251kg
Nov 14 202320 x 119.0kg249kg
Nov 09 202320 x 118.0kg246kg
Nov 05 202320 x 117.0kg244kg
Oct 27 202320 x 115.0kg240kg
Oct 14 202320 x 110.0kg230kg
Oct 11 202320 x 105.0kg219kg
Sep 25 202320 x 100.0kg209kg
Sep 18 202320 x 95.0kg198kg
Sep 10 202320 x 90.0kg188kg
Aug 24 202320 x 85.0kg178kg
Aug 17 202320 x 80.0kg167kg
Mar 31 20238 x 140.0kg175kg
Mar 27 202312 x 130.0kg188kg
Mar 21 202311 x 130.0kg181kg
Mar 13 202310 x 130.0kg174kg
Mar 07 20239 x 130.0kg168kg

Z-Press

1.5 kg/week, 6.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Apr 04 202311 x 53.0kg74kg
Mar 30 202311 x 53.0kg74kg
Mar 25 202310 x 53.0kg71kg
Mar 20 202312 x 52.0kg75kg
Mar 12 202311 x 50.0kg70kg

Dips

0.3 kg/week, 1.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 18 20258 x 37.0kg46kg
Aug 14 20258 x 36.5kg45kg
Aug 11 20258 x 36.0kg45kg
Aug 06 20258 x 35.0kg44kg
Aug 03 20258 x 34.0kg43kg
Jul 23 20258 x 33.0kg41kg
Jul 21 20258 x 32.0kg40kg
Jul 16 20258 x 31.0kg39kg
Jul 11 20258 x 30.0kg38kg
Jul 09 20258 x 29.0kg36kg
Jul 03 20258 x 28.0kg35kg
Jun 30 20258 x 27.0kg34kg
Jun 26 20258 x 25.0kg31kg
Jun 23 20258 x 23.0kg29kg
Jun 19 20258 x 21.0kg26kg
Jun 16 20258 x 19.0kg24kg
Jun 06 20258 x 18.0kg23kg
Jun 03 20258 x 16.0kg20kg
May 31 20258 x 15.0kg19kg
Jun 04 20249 x 36.0kg47kg
Jun 01 20249 x 36.0kg47kg
May 29 202412 x 35.0kg51kg
May 25 202411 x 35.0kg49kg
May 21 202411 x 35.0kg49kg
May 18 202410 x 35.0kg47kg
May 14 202411 x 35.0kg49kg
May 11 202410 x 35.0kg47kg
May 07 20249 x 35.0kg45kg
May 04 202412 x 34.0kg49kg
Apr 30 202411 x 34.0kg47kg
Apr 27 202410 x 34.0kg46kg
Apr 24 202412 x 33.0kg48kg
Apr 20 202411 x 33.0kg46kg
Apr 16 202411 x 33.0kg46kg
Apr 12 202412 x 32.0kg46kg
Apr 07 202411 x 32.0kg44kg
Apr 03 202412 x 31.0kg45kg
Mar 30 202412 x 30.0kg43kg
Mar 26 202412 x 29.0kg42kg
Mar 21 202412 x 28.0kg40kg
Mar 16 202412 x 27.0kg39kg
Mar 12 202412 x 26.0kg38kg
Mar 09 202412 x 25.0kg36kg
Mar 05 202412 x 24.0kg35kg
Mar 01 202412 x 23.0kg33kg
Feb 24 202412 x 22.0kg32kg
Feb 19 202412 x 21.0kg30kg
Feb 14 202412 x 20.0kg29kg
Feb 10 202412 x 19.0kg27kg
Feb 04 202412 x 18.0kg26kg
Jan 31 202412 x 17.0kg25kg
Jan 27 202412 x 16.0kg23kg
Jan 22 202412 x 15.0kg22kg
Jan 19 202412 x 14.0kg20kg
Jan 14 202412 x 13.0kg19kg
Jan 07 202412 x 12.0kg17kg
Jan 04 202412 x 11.0kg16kg
Dec 30 202312 x 10.0kg14kg
May 18 202311 x 20.0kg28kg
May 13 202310 x 20.0kg27kg
May 08 20239 x 20.0kg26kg
May 02 20238 x 20.0kg25kg
Apr 27 202312 x 15.0kg22kg
Apr 21 202311 x 15.0kg21kg
Apr 17 202310 x 15.0kg20kg
Apr 11 20238 x 15.0kg19kg
Apr 04 202312 x 10.0kg14kg
Mar 30 202311 x 10.0kg14kg
Mar 25 202311 x 10.0kg14kg
Mar 20 202310 x 10.0kg13kg
Mar 12 20238 x 10.0kg13kg

Unilateral DB Curl

2.8 kg/week, 12.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 31 202315 x 13.5kg21kg
Mar 27 202312 x 12.5kg17kg
Mar 21 202311 x 12.5kg17kg

Overhead Tricep Extension

0.8 kg/week, 3.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 24 20237 x 33.0kg40kg
Jun 19 202312 x 32.0kg46kg
Jun 14 20239 x 31.0kg40kg
Jun 08 202312 x 30.0kg43kg
May 28 202311 x 30.0kg42kg
May 13 202310 x 30.0kg40kg
May 08 202312 x 29.0kg42kg
May 02 20239 x 29.0kg38kg
Apr 27 20238 x 29.0kg36kg
Apr 21 202312 x 28.0kg40kg
Apr 17 202310 x 28.0kg38kg
Apr 11 202310 x 28.0kg38kg
Apr 04 202312 x 27.0kg39kg
Mar 25 202310 x 27.0kg36kg

Unilateral Lat Pull-In

1.1 kg/week, 4.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 10 202312 x 38.0kg55kg
Jun 05 202311 x 38.0kg53kg
May 30 202310 x 38.0kg51kg
May 25 202312 x 37.0kg53kg
May 15 202310 x 37.0kg50kg
May 09 202312 x 36.0kg52kg
May 04 202310 x 36.0kg48kg
Apr 29 202312 x 35.0kg51kg
Apr 24 202311 x 35.0kg49kg
Apr 18 202310 x 35.0kg47kg
Apr 12 202312 x 34.0kg49kg
Apr 06 202312 x 33.0kg48kg
Mar 31 202312 x 32.0kg46kg
Mar 27 202312 x 30.0kg43kg

Incline DB press #3

4.3 kg/week, 18.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 08 202310 x 62.0kg83kg
May 08 202310 x 33.5kg44kg
May 02 202311 x 33.5kg46kg
Apr 27 202311 x 33.5kg46kg
Apr 21 202310 x 33.5kg44kg
Apr 17 202312 x 32.5kg46kg
Apr 11 202311 x 32.5kg44kg
Apr 04 202310 x 32.5kg43kg

DB Hotep

0.1 kg/week, 0.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 23 202512 x 33.5kg48kg
Jul 16 202510 x 33.5kg44kg
Jul 09 202510 x 33.5kg44kg
Jun 30 202510 x 33.5kg44kg
Jun 23 202511 x 33.5kg46kg
Jun 16 202510 x 33.5kg44kg
Jun 06 202512 x 33.0kg48kg
May 31 202511 x 32.5kg44kg
Apr 27 202410 x 28.5kg38kg
Apr 24 202411 x 28.5kg39kg
Apr 20 202410 x 28.5kg38kg
Apr 16 202411 x 28.5kg39kg
Apr 12 202411 x 28.5kg39kg
Apr 07 202410 x 28.5kg38kg
Apr 03 202411 x 28.5kg39kg
Mar 30 202410 x 28.5kg38kg
Mar 26 202412 x 27.5kg39kg
Mar 21 202411 x 27.5kg38kg
Mar 16 202411 x 27.5kg38kg
Mar 12 202410 x 27.5kg36kg
Jun 29 202311 x 28.5kg39kg
Jun 24 202311 x 28.5kg39kg
Jun 19 202310 x 28.5kg38kg
Jun 14 202310 x 28.5kg38kg
Jun 08 20239 x 28.5kg36kg
Jun 02 202310 x 28.5kg38kg
May 28 20239 x 28.5kg36kg
May 18 20238 x 28.5kg35kg
May 13 202312 x 27.5kg39kg
May 08 202310 x 27.5kg36kg
May 02 202310 x 27.5kg36kg
Apr 27 20239 x 27.5kg35kg
Apr 21 20239 x 27.5kg35kg
Apr 17 20237 x 27.5kg33kg
Apr 11 20236 x 27.5kg32kg

DB Bulgarian Split Squat

0.7 kg/week, 3.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jan 11 20248 x 36.0kg45kg
Jan 02 202412 x 35.0kg51kg
Dec 25 202311 x 35.0kg49kg
Dec 19 202310 x 35.0kg47kg
Dec 07 20238 x 35.0kg44kg
Nov 30 202312 x 33.5kg48kg
Nov 21 202310 x 33.5kg44kg
Nov 13 20239 x 33.5kg43kg
Nov 06 20238 x 33.5kg41kg
Oct 23 202312 x 32.5kg46kg
Oct 18 202310 x 32.5kg43kg
Oct 08 202312 x 31.0kg45kg
Sep 28 202312 x 30.0kg43kg
Sep 21 202310 x 30.0kg40kg
Sep 13 20238 x 30.0kg38kg
Aug 28 202312 x 28.5kg40kg
Aug 21 202310 x 28.5kg38kg
Aug 14 202312 x 27.5kg39kg
Aug 08 202311 x 27.5kg38kg
Aug 01 20238 x 27.5kg34kg
Jul 28 202312 x 26.0kg38kg
Jul 23 202312 x 25.0kg36kg
Jul 11 202310 x 25.0kg34kg
Jul 05 20239 x 25.0kg32kg
Jun 28 202312 x 23.5kg33kg
Jun 22 202310 x 23.5kg31kg
Jun 17 202312 x 22.5kg32kg
Jun 12 202312 x 21.0kg30kg
Jun 07 202310 x 21.0kg28kg
May 31 202312 x 20.0kg29kg
May 26 202311 x 20.0kg28kg
May 17 202310 x 20.0kg27kg
May 11 202312 x 17.5kg25kg

Ring Pushups

0.4 kg/week, 1.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 12 202412 x 24.0kg35kg
Sep 06 202412 x 23.5kg33kg
Sep 03 202412 x 23.0kg33kg
Aug 30 202410 x 22.5kg29kg
Aug 25 202412 x 22.0kg32kg
Aug 18 202412 x 21.5kg30kg
Aug 13 202412 x 21.0kg30kg
Aug 09 202412 x 20.0kg29kg
Aug 05 202412 x 19.0kg27kg
Aug 02 202412 x 18.0kg26kg
Jul 29 202412 x 17.0kg25kg
Jul 25 202412 x 16.0kg23kg
Jul 18 202412 x 15.0kg22kg
Jul 15 202412 x 14.0kg20kg
Jul 09 202412 x 13.0kg19kg
Jul 05 202412 x 12.0kg17kg
Jun 30 202412 x 11.0kg16kg
Jun 27 202412 x 10.0kg14kg
Jun 21 202412 x 9.0kg13kg
Jun 17 202412 x 8.0kg12kg
Jun 15 202412 x 7.0kg10kg
Jun 11 202412 x 6.0kg9kg
Jun 07 202412 x 5.0kg7kg
Jul 12 202312 x 15.0kg22kg
Jul 09 202311 x 15.0kg21kg
Jul 03 20238 x 15.0kg19kg
Jun 29 202312 x 13.5kg19kg
Jun 24 20239 x 13.5kg17kg
Jun 19 202312 x 12.5kg17kg
Jun 14 202311 x 12.5kg17kg
Jun 08 202310 x 12.5kg16kg
Jun 02 202312 x 10.0kg14kg
May 28 202311 x 10.0kg14kg
May 18 202312 x 7.5kg10kg
May 13 202312 x 5.0kg7kg

Goblin Squats

2.8 kg/week, 12.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 05 202312 x 38.5kg55kg
Jun 28 202312 x 37.5kg53kg
Jun 22 202312 x 36.0kg52kg
Jun 17 202312 x 35.0kg51kg
Jun 12 202312 x 33.5kg48kg
Jun 07 202312 x 32.5kg46kg
May 31 202312 x 30.0kg43kg
May 26 202312 x 27.5kg39kg

Close Grip Lat Pulldown

12.0 kg/week, 51.4 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 25 202312 x 80.0kg116kg
Sep 18 20239 x 80.0kg104kg

BB Seal Row

1.7 kg/week, 7.4 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jan 24 202410 x 86.0kg115kg
Jan 16 202410 x 86.0kg115kg
Jan 12 20249 x 86.0kg111kg
Jan 06 20248 x 86.0kg108kg
Jan 01 202412 x 85.0kg123kg
Dec 28 202311 x 85.0kg118kg
Dec 23 202310 x 85.0kg114kg
Dec 20 202312 x 84.0kg121kg
Dec 16 202312 x 83.0kg120kg
Dec 04 202312 x 82.0kg118kg
Nov 29 202312 x 81.0kg117kg
Nov 23 202313 x 80.0kg120kg
Nov 14 202313 x 79.0kg119kg
Nov 09 202313 x 78.0kg117kg
Nov 05 202314 x 77.0kg120kg
Oct 27 202315 x 76.0kg124kg
Oct 19 202315 x 75.0kg122kg
Oct 14 202315 x 74.0kg121kg
Oct 11 202316 x 73.0kg125kg
Oct 02 202317 x 72.0kg129kg
Sep 25 202316 x 71.0kg121kg
Sep 18 202318 x 70.0kg132kg
Sep 10 202318 x 69.0kg130kg
Aug 24 202314 x 68.0kg106kg
Aug 17 202313 x 67.0kg101kg
Aug 12 202311 x 67.0kg93kg
Aug 09 202315 x 66.0kg108kg
Aug 03 202315 x 65.0kg106kg
Jul 29 202315 x 64.0kg105kg
Jul 24 202315 x 63.0kg103kg
Jul 21 202314 x 62.0kg97kg
Jul 12 202314 x 62.0kg97kg
Jul 09 202314 x 61.0kg95kg
Jul 06 202312 x 60.0kg87kg
Jul 02 202316 x 59.0kg101kg
Jun 26 202315 x 58.0kg95kg
Jun 20 202312 x 57.0kg82kg
Jun 15 202312 x 56.0kg81kg
Jun 10 202312 x 55.0kg79kg
Jun 05 202313 x 54.0kg81kg
May 30 202315 x 52.0kg85kg
May 25 202312 x 50.0kg72kg

Ab Pulldowns

0.7 kg/week, 3.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jan 24 202520 x 59.0kg123kg
Jan 07 202520 x 58.0kg121kg
Dec 18 202420 x 57.5kg119kg
Dec 06 202420 x 57.0kg119kg
Nov 28 202420 x 56.0kg117kg
Nov 14 202420 x 55.0kg115kg
Nov 01 202420 x 54.0kg113kg
Oct 23 202420 x 53.0kg111kg
Oct 16 202419 x 53.0kg105kg
Sep 15 202418 x 53.0kg100kg
Sep 04 202417 x 53.0kg95kg
Aug 29 202416 x 53.0kg91kg
Aug 22 202420 x 52.0kg109kg
Aug 15 202419 x 52.0kg103kg
Aug 06 202418 x 52.0kg98kg
Jul 30 202417 x 52.0kg93kg
Jul 22 202420 x 51.0kg107kg
Jul 07 202419 x 51.0kg101kg
Jul 01 202418 x 51.0kg96kg
Jun 23 202417 x 51.0kg91kg
Jun 16 202416 x 51.0kg87kg
Jun 09 202415 x 51.0kg83kg
Jun 02 202420 x 50.0kg104kg
May 26 202419 x 50.0kg99kg
May 19 202418 x 50.0kg94kg
May 12 202417 x 50.0kg89kg
May 05 202416 x 50.0kg85kg
Apr 28 202415 x 50.0kg82kg
Apr 21 202420 x 49.0kg102kg
Apr 14 202419 x 49.0kg97kg
Apr 08 202418 x 49.0kg92kg
Apr 01 202417 x 49.0kg88kg
Mar 24 202416 x 49.0kg84kg
Mar 18 202414 x 49.0kg77kg
Mar 10 202420 x 48.0kg100kg
Mar 03 202418 x 48.0kg90kg
Feb 28 202417 x 48.0kg86kg
Feb 23 202416 x 48.0kg82kg
Feb 13 202415 x 48.0kg78kg
Feb 07 202413 x 48.0kg72kg
Feb 02 202412 x 48.0kg69kg
Jan 26 202420 x 47.0kg98kg
Jan 18 202419 x 47.0kg93kg
Jan 11 202418 x 47.0kg88kg
Jan 02 202417 x 47.0kg84kg
Dec 25 202320 x 46.0kg96kg
Dec 19 202319 x 46.0kg91kg
Dec 07 202318 x 46.0kg86kg
Nov 30 202317 x 46.0kg82kg
Nov 13 202316 x 46.0kg79kg
Nov 06 202315 x 46.0kg75kg
Oct 23 202320 x 45.0kg94kg
Oct 18 202319 x 45.0kg89kg
Oct 08 202318 x 45.0kg85kg
Sep 28 202317 x 45.0kg81kg
Sep 21 202316 x 45.0kg77kg
Sep 13 202315 x 45.0kg73kg
Aug 28 202314 x 45.0kg70kg
Aug 21 202313 x 45.0kg68kg
Aug 14 202320 x 43.0kg90kg
Aug 08 202319 x 43.0kg85kg
Aug 01 202318 x 43.0kg81kg
Jul 28 202317 x 43.0kg77kg
Jul 23 202316 x 43.0kg73kg
Jul 11 202315 x 43.0kg70kg
Jul 06 202315 x 43.0kg70kg
Jul 05 202314 x 43.0kg67kg
Jul 02 202314 x 43.0kg67kg
Jun 28 202312 x 43.0kg62kg
Jun 12 202319 x 42.0kg83kg
Jun 10 202312 x 42.0kg61kg
May 31 202315 x 40.0kg65kg
May 26 202313 x 40.0kg60kg

Incline BB press #3

1.2 kg/week, 5.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 27 202311 x 69.0kg96kg
Nov 24 202311 x 69.0kg96kg
Nov 20 202311 x 69.0kg96kg
Nov 16 202311 x 69.0kg96kg
Nov 12 202310 x 69.0kg93kg
Oct 31 202311 x 69.0kg96kg
Oct 28 202312 x 68.0kg98kg
Oct 25 202311 x 68.0kg95kg
Oct 21 20239 x 68.0kg88kg
Oct 16 202312 x 67.0kg97kg
Oct 12 202312 x 66.0kg95kg
Oct 06 202312 x 65.0kg94kg
Sep 29 202310 x 65.0kg87kg
Sep 26 202312 x 64.0kg92kg
Sep 22 202311 x 64.0kg89kg
Sep 19 202310 x 64.0kg86kg
Sep 14 202312 x 63.0kg91kg
Sep 11 202311 x 63.0kg88kg
Aug 29 202310 x 63.0kg84kg
Aug 25 202312 x 62.0kg90kg
Aug 22 202311 x 62.0kg86kg
Aug 18 202310 x 62.0kg83kg
Aug 15 202312 x 61.0kg88kg
Aug 11 202311 x 61.0kg85kg
Aug 04 202310 x 61.0kg82kg
Jul 31 202312 x 60.0kg87kg
Jul 26 202311 x 60.0kg83kg
Jul 18 202310 x 60.0kg80kg
Jul 18 202311 x 80.0kg111kg
Jun 29 202312 x 62.0kg90kg
Jun 24 20239 x 62.0kg80kg
Jun 19 202310 x 62.0kg83kg
Jun 14 202311 x 62.0kg86kg
Jun 02 20239 x 62.0kg80kg
May 28 202312 x 60.0kg87kg

Farmers Walks

0.8 kg/week, 3.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 02 20232 x 64.0kg67kg
Jun 20 20232 x 62.5kg65kg
Jun 15 20232 x 61.5kg64kg
May 30 20232 x 60.0kg63kg

Lateral Raises

0.1 kg/week, 0.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 09 20237 x 8.5kg10kg
Aug 04 20236 x 8.5kg9kg
Jul 31 20239 x 7.5kg9kg
Jul 29 20238 x 8.5kg10kg
Jul 24 20239 x 8.5kg10kg
Jul 09 20238 x 8.5kg10kg
Jul 06 20237 x 8.5kg10kg
Jun 29 202311 x 7.5kg10kg
Jun 24 202311 x 7.5kg10kg
Jun 19 202310 x 7.5kg9kg
Jun 14 20239 x 7.5kg9kg
Jun 10 20238 x 7.5kg9kg

Face pulls

1.2 kg/week, 5.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 04 202417 x 64.0kg115kg
Jun 20 202418 x 64.0kg120kg
Jun 13 202417 x 64.0kg115kg
Jun 05 202416 x 64.0kg109kg
May 30 202420 x 63.0kg132kg
May 22 202419 x 63.0kg125kg
May 15 202419 x 63.0kg125kg
May 08 202418 x 63.0kg118kg
May 01 202417 x 63.0kg113kg
Apr 25 202416 x 63.0kg108kg
Apr 18 202419 x 63.0kg125kg
Apr 10 202418 x 63.0kg118kg
Apr 05 202417 x 63.0kg113kg
Mar 27 202416 x 63.0kg108kg
Mar 23 202416 x 63.0kg108kg
Mar 19 202415 x 63.0kg103kg
Mar 13 202414 x 63.0kg99kg
Mar 07 202412 x 63.0kg91kg
Mar 02 202420 x 62.0kg130kg
Feb 27 202419 x 62.0kg123kg
Feb 24 202418 x 62.0kg117kg
Feb 20 202420 x 61.0kg127kg
Feb 14 202419 x 61.0kg121kg
Feb 10 202418 x 61.0kg115kg
Feb 05 202416 x 61.0kg104kg
Jan 19 202420 x 60.0kg125kg
Jan 07 202419 x 60.0kg119kg
Jan 04 202420 x 59.0kg123kg
Dec 30 202320 x 58.0kg121kg
Dec 26 202320 x 57.0kg119kg
Dec 22 202320 x 56.0kg117kg
Dec 14 202320 x 55.0kg115kg
Dec 06 202320 x 54.0kg113kg
Dec 02 202320 x 53.0kg111kg
Nov 29 202320 x 52.0kg109kg
Nov 23 202320 x 51.0kg107kg
Nov 12 202320 x 50.0kg104kg
Nov 08 202320 x 49.0kg102kg
Oct 31 202325 x 48.0kg139kg
Oct 28 202324 x 47.0kg126kg
Oct 25 202323 x 46.0kg115kg
Oct 21 202325 x 45.0kg130kg
Aug 24 202325 x 44.0kg127kg
Aug 12 202322 x 43.0kg101kg
Aug 09 202321 x 42.0kg93kg
Aug 03 202322 x 41.0kg96kg
Jul 29 202322 x 40.0kg94kg
Jul 24 202322 x 39.0kg92kg
Jul 02 202322 x 38.0kg89kg
Jun 26 202320 x 37.0kg77kg
Jun 20 202320 x 36.0kg75kg
Jun 15 202320 x 35.0kg73kg

Horseshoe Core

0.1 kg/week, 0.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 16 202412 x 3.5kg4kg
Jul 04 202412 x 3.0kg4kg
Aug 03 202312 x 3.0kg4kg
Jul 26 202312 x 2.5kg3kg
Jul 02 202312 x 2.0kg3kg
Jun 26 202312 x 1.0kg1kg
Jun 20 202312 x 0.5kg0kg

Seated Log Press #18-19

1.2 kg/week, 5.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jan 04 20248 x 69.0kg86kg
Dec 30 202310 x 69.0kg93kg
Dec 26 202311 x 69.0kg96kg
Dec 22 202310 x 69.0kg93kg
Dec 14 20239 x 69.0kg89kg
Dec 09 20238 x 69.0kg86kg
Dec 06 202312 x 68.0kg98kg
Dec 02 202311 x 68.0kg95kg
Nov 27 202310 x 68.0kg91kg
Nov 24 20239 x 68.0kg88kg
Nov 20 20238 x 68.0kg85kg
Nov 16 202312 x 67.0kg97kg
Nov 12 202311 x 67.0kg93kg
Nov 08 202310 x 67.0kg90kg
Oct 31 202310 x 67.0kg90kg
Oct 28 20239 x 67.0kg87kg
Oct 25 202312 x 66.0kg95kg
Oct 21 202311 x 66.0kg92kg
Oct 16 202311 x 66.0kg92kg
Oct 12 202312 x 65.0kg94kg
Oct 06 202312 x 64.0kg92kg
Sep 29 20239 x 64.0kg83kg
Sep 26 202311 x 64.0kg89kg
Sep 22 202310 x 64.0kg86kg
Sep 19 20239 x 63.0kg82kg
Sep 14 202312 x 62.0kg90kg
Sep 11 202310 x 62.0kg83kg
Aug 29 202310 x 62.0kg83kg
Aug 25 202312 x 61.0kg88kg
Aug 22 202312 x 60.0kg87kg
Aug 18 202310 x 60.0kg80kg
Aug 15 202312 x 59.0kg85kg
Aug 11 202313 x 58.0kg87kg
Aug 04 202310 x 58.0kg78kg
Jul 31 202312 x 56.0kg81kg
Jul 26 202311 x 56.0kg78kg
Jul 21 20239 x 56.0kg72kg
Jul 18 202312 x 55.0kg79kg
Jul 03 202310 x 50.0kg67kg

Unilateral Tricep pushdown

0.5 kg/week, 2.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jan 14 202417 x 13.0kg23kg
Jan 04 202416 x 13.0kg22kg
Dec 22 202315 x 13.0kg21kg
Dec 09 202313 x 13.0kg20kg
Dec 06 202311 x 13.0kg18kg
Nov 27 202320 x 12.0kg25kg
Nov 24 202319 x 12.0kg24kg
Nov 12 202319 x 12.0kg24kg
Oct 31 202318 x 12.0kg23kg
Oct 28 202317 x 12.0kg21kg
Oct 25 202316 x 12.0kg20kg
Oct 21 202318 x 12.0kg23kg
Oct 16 202317 x 12.0kg21kg
Oct 12 202316 x 12.0kg20kg
Oct 06 202315 x 12.0kg20kg
Sep 29 202314 x 12.0kg19kg
Sep 26 202315 x 12.0kg20kg
Sep 22 202313 x 12.0kg18kg
Sep 19 202320 x 11.0kg23kg
Sep 14 202319 x 11.0kg22kg
Sep 11 202318 x 11.0kg21kg
Aug 29 202318 x 11.0kg21kg
Aug 22 202317 x 11.0kg20kg
Aug 18 202316 x 11.0kg19kg
Aug 15 202315 x 11.0kg18kg
Aug 11 202313 x 11.0kg17kg
Aug 04 202312 x 11.0kg16kg
Jul 31 202320 x 10.0kg21kg
Jul 26 202318 x 10.0kg19kg
Jul 18 202320 x 9.0kg19kg
Jul 12 202315 x 9.0kg15kg
Jul 09 202315 x 8.0kg13kg
Jul 03 202312 x 7.0kg10kg

Cable curl (Unilateral)

0.1 kg/week, 0.4 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 07 20259 x 17.5kg22kg
Oct 31 20259 x 17.5kg22kg
Oct 02 202512 x 15.0kg22kg
Sep 18 202512 x 15.0kg22kg
Sep 11 202513 x 13.75kg20kg
Sep 04 202513 x 13.75kg20kg
Aug 27 202512 x 13.75kg19kg
Apr 05 202418 x 12.0kg23kg
Mar 30 202417 x 12.0kg21kg
Mar 27 202416 x 12.0kg20kg
Mar 23 202415 x 12.0kg20kg
Mar 19 202417 x 12.0kg21kg
Mar 13 202416 x 12.0kg20kg
Mar 09 202416 x 12.0kg20kg
Mar 07 202415 x 12.0kg20kg
Mar 02 202414 x 12.0kg19kg
Feb 27 202413 x 12.0kg18kg
Feb 20 202412 x 12.0kg17kg
Feb 16 202420 x 11.0kg23kg
Feb 11 202419 x 11.0kg22kg
Feb 05 202418 x 11.0kg21kg
Jan 31 202417 x 11.0kg20kg
Jan 29 202416 x 11.0kg19kg
Jan 27 202415 x 11.0kg18kg
Jan 22 202414 x 11.0kg17kg
Jan 16 202413 x 11.0kg17kg
Jan 12 202420 x 10.0kg21kg
Jan 06 202419 x 10.0kg20kg
Jan 04 202418 x 10.0kg19kg
Jan 01 202416 x 10.0kg17kg
Dec 30 202320 x 9.0kg19kg
Dec 28 202317 x 9.0kg16kg
Dec 23 202316 x 9.0kg15kg
Dec 20 202314 x 9.0kg14kg
Dec 16 202320 x 8.0kg17kg
Dec 04 202318 x 8.0kg15kg
Nov 29 202325 x 7.0kg20kg
Nov 23 202320 x 7.0kg15kg
Nov 12 202316 x 8.0kg14kg
Nov 09 202315 x 8.0kg13kg
Nov 05 202320 x 7.0kg15kg
Oct 27 202320 x 6.0kg13kg
Oct 19 202314 x 12.0kg19kg
Oct 16 202313 x 12.0kg18kg
Oct 14 202312 x 12.0kg17kg
Oct 11 202320 x 11.0kg23kg
Oct 06 202319 x 11.0kg22kg
Oct 02 202318 x 11.0kg21kg
Sep 29 202316 x 11.0kg19kg
Sep 25 202315 x 11.0kg18kg
Sep 22 202314 x 11.0kg17kg
Sep 18 202318 x 10.0kg19kg
Sep 10 202317 x 10.0kg18kg
Aug 29 202316 x 10.0kg17kg
Aug 24 202316 x 10.0kg17kg
Aug 17 202315 x 10.0kg16kg
Aug 12 202314 x 12.0kg19kg
Aug 09 202314 x 12.0kg19kg
Aug 03 202313 x 12.0kg18kg
Jul 29 202312 x 11.0kg16kg
Jul 24 202311 x 11.0kg15kg
Jul 09 202313 x 10.0kg15kg
Jul 06 202310 x 12.0kg16kg

Hack Squat

2.6 kg/week, 11.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 10 202411 x 95.0kg132kg
Mar 03 202410 x 95.0kg127kg
Feb 28 20249 x 95.0kg123kg
Feb 23 202412 x 90.0kg130kg
Feb 13 202410 x 90.0kg121kg
Feb 07 202412 x 85.0kg123kg
Feb 02 202412 x 80.0kg116kg
Jan 26 202410 x 80.0kg107kg
Jan 18 202412 x 75.0kg108kg
Jan 11 20249 x 75.0kg97kg
Jan 02 20248 x 75.0kg94kg
Dec 25 202312 x 72.5kg104kg
Dec 19 202312 x 70.0kg101kg
Dec 07 202312 x 67.5kg97kg
Nov 30 202310 x 67.5kg90kg
Nov 21 20239 x 67.5kg87kg
Nov 13 20238 x 67.5kg84kg
Nov 06 202312 x 65.0kg94kg
Oct 23 202311 x 65.0kg90kg
Oct 18 202310 x 65.0kg87kg
Oct 08 20239 x 65.0kg84kg
Sep 28 20238 x 65.0kg81kg
Sep 21 20236 x 65.0kg76kg
Sep 13 202312 x 60.0kg87kg
Aug 28 20239 x 60.0kg78kg
Aug 21 202312 x 55.0kg79kg
Aug 14 202312 x 50.0kg72kg
Aug 08 202312 x 45.0kg65kg
Aug 01 20239 x 45.0kg58kg
Jul 28 202312 x 40.0kg58kg
Jul 23 202312 x 35.0kg51kg
Jul 11 202312 x 30.0kg43kg

Close grip Slingshot bench

1.1 kg/week, 4.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Dec 26 202311 x 91.0kg127kg
Dec 22 202311 x 91.0kg127kg
Dec 14 202311 x 91.0kg127kg
Dec 09 202310 x 91.0kg122kg
Dec 06 20239 x 91.0kg118kg
Dec 02 20238 x 91.0kg114kg
Nov 27 202312 x 90.0kg130kg
Nov 24 202311 x 90.0kg125kg
Nov 20 202310 x 90.0kg121kg
Nov 16 20239 x 90.0kg116kg
Nov 12 202312 x 89.0kg129kg
Nov 08 202311 x 89.0kg124kg
Oct 31 202311 x 89.0kg124kg
Oct 28 202312 x 88.0kg127kg
Oct 25 202311 x 88.0kg122kg
Oct 21 202312 x 87.0kg126kg
Oct 16 202311 x 87.0kg121kg
Oct 12 202312 x 86.0kg124kg
Oct 06 202312 x 85.0kg123kg
Sep 29 20239 x 85.0kg110kg
Sep 26 202312 x 84.0kg121kg
Sep 22 202311 x 84.0kg117kg
Sep 19 202312 x 83.0kg120kg
Sep 14 202311 x 83.0kg115kg
Sep 11 202310 x 83.0kg111kg
Aug 29 202312 x 82.0kg118kg
Aug 25 202311 x 82.0kg114kg
Jul 18 202311 x 80.0kg111kg
Aug 22 202310 x 82.0kg110kg
Aug 18 20239 x 82.0kg106kg
Aug 15 202312 x 81.0kg117kg
Aug 11 202311 x 81.0kg113kg
Aug 04 202310 x 81.0kg109kg
Jul 31 202310 x 81.0kg109kg
Jul 26 20239 x 81.0kg105kg
Jul 21 20239 x 81.0kg105kg

V-grip Seated Row

1.6 kg/week, 6.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Feb 05 202412 x 96.0kg139kg
Jan 29 202412 x 95.0kg137kg
Jan 24 202412 x 94.0kg136kg
Jan 16 202412 x 93.0kg134kg
Jan 12 202412 x 92.0kg133kg
Jan 06 202412 x 91.0kg131kg
Jan 01 202413 x 90.0kg135kg
Dec 28 202312 x 89.0kg129kg
Dec 23 202313 x 88.0kg132kg
Dec 20 202313 x 87.0kg131kg
Dec 16 202312 x 86.0kg124kg
Dec 04 202313 x 85.0kg128kg
Nov 29 202312 x 84.0kg121kg
Nov 23 202313 x 83.0kg125kg
Nov 09 202313 x 82.0kg123kg
Nov 05 202313 x 81.0kg122kg
Oct 27 202311 x 81.0kg113kg
Oct 19 202314 x 80.0kg125kg
Oct 14 202315 x 79.0kg129kg
Oct 11 202315 x 78.0kg127kg
Oct 02 202315 x 77.0kg126kg
Sep 25 202316 x 76.0kg130kg
Sep 18 202315 x 75.0kg122kg
Sep 10 202314 x 74.0kg116kg
Aug 24 202314 x 73.0kg114kg
Aug 17 202314 x 72.0kg113kg
Aug 12 202312 x 71.0kg103kg
Aug 09 202315 x 70.0kg114kg
Aug 03 202315 x 69.0kg113kg
Jul 29 202312 x 68.0kg98kg
Jul 24 202312 x 67.0kg97kg
Jul 21 202312 x 65.0kg94kg

Lateral raises (Unilateral cable)

0.5 kg/week, 2.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 25 202420 x 16.0kg33kg
Jul 18 202419 x 16.0kg32kg
Jul 09 202418 x 16.0kg30kg
Jul 05 202417 x 16.0kg29kg
Jun 27 202416 x 16.0kg27kg
Jun 21 202415 x 16.0kg26kg
Jun 17 202420 x 15.0kg31kg
Jun 15 202419 x 15.0kg30kg
Jun 11 202418 x 15.0kg28kg
Jun 07 202417 x 15.0kg27kg
Jun 04 202416 x 15.0kg26kg
Jun 01 202415 x 15.0kg24kg
May 29 202420 x 14.0kg29kg
May 21 202419 x 14.0kg28kg
May 18 202418 x 14.0kg26kg
May 14 202417 x 14.0kg25kg
May 07 202416 x 14.0kg24kg
Apr 30 202415 x 14.0kg23kg
Apr 27 202414 x 14.0kg22kg
Apr 24 202420 x 13.0kg27kg
Apr 16 202419 x 13.0kg26kg
Apr 12 202418 x 13.0kg24kg
Apr 07 202417 x 13.0kg23kg
Apr 03 202416 x 13.0kg22kg
Mar 30 202415 x 13.0kg21kg
Mar 26 202414 x 13.0kg20kg
Mar 23 202413 x 13.0kg20kg
Mar 21 202412 x 13.0kg19kg
Mar 16 202420 x 12.0kg25kg
Mar 12 202419 x 12.0kg24kg
Mar 09 202418 x 12.0kg23kg
Mar 05 202417 x 12.0kg21kg
Mar 01 202416 x 12.0kg20kg
Feb 27 202415 x 12.0kg20kg
Feb 24 202414 x 12.0kg19kg
Feb 19 202413 x 12.0kg18kg
Feb 16 202412 x 12.0kg17kg
Feb 14 202411 x 12.0kg17kg
Feb 10 202410 x 12.0kg16kg
Feb 04 202420 x 11.0kg23kg
Jan 31 202419 x 11.0kg22kg
Jan 29 202418 x 11.0kg21kg
Jan 27 202417 x 11.0kg20kg
Jan 24 202416 x 11.0kg19kg
Jan 22 202415 x 11.0kg18kg
Jan 19 202414 x 11.0kg17kg
Jan 16 202413 x 11.0kg17kg
Jan 14 202412 x 11.0kg16kg
Jan 12 202411 x 11.0kg15kg
Jan 07 202420 x 10.0kg21kg
Jan 06 202419 x 10.0kg20kg
Jan 04 202418 x 10.0kg19kg
Jan 01 202417 x 10.0kg18kg
Dec 30 202316 x 10.0kg17kg
Dec 28 202315 x 10.0kg16kg
Dec 26 202314 x 10.0kg16kg
Dec 22 202320 x 9.0kg19kg
Dec 20 202317 x 9.0kg16kg
Dec 16 202320 x 8.0kg17kg
Dec 14 202316 x 8.0kg14kg
Dec 09 202315 x 8.0kg13kg
Dec 06 202314 x 8.0kg13kg
Dec 02 202313 x 8.0kg12kg
Nov 27 202312 x 8.0kg12kg
Nov 24 202311 x 8.0kg11kg
Nov 12 20239 x 8.0kg10kg
Nov 08 202320 x 7.0kg15kg
Oct 31 202319 x 7.0kg14kg
Oct 28 202318 x 7.0kg13kg
Oct 25 202317 x 7.0kg13kg
Oct 21 202316 x 7.0kg12kg
Oct 16 202315 x 7.0kg11kg
Oct 12 202314 x 7.0kg11kg
Oct 06 202320 x 6.0kg13kg
Oct 02 202318 x 6.0kg11kg
Sep 29 202317 x 6.0kg11kg
Sep 26 202316 x 6.0kg10kg
Sep 22 202314 x 6.0kg9kg
Sep 19 202320 x 5.0kg10kg
Sep 14 202320 x 5.0kg10kg
Sep 11 202319 x 5.0kg10kg
Aug 29 202318 x 5.0kg9kg
Aug 25 202317 x 5.0kg9kg
Aug 22 202316 x 5.0kg9kg
Aug 17 202315 x 5.0kg8kg
Aug 15 202320 x 4.0kg8kg
Aug 11 202315 x 4.0kg7kg

Pullover

1.3 kg/week, 5.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 01 202419 x 37.0kg73kg
Apr 25 202420 x 36.5kg75kg
Apr 18 202420 x 36.0kg75kg
Apr 10 202420 x 35.5kg73kg
Apr 05 202420 x 35.0kg73kg
Mar 27 202420 x 34.5kg71kg
Mar 23 202420 x 34.0kg71kg
Mar 19 202420 x 33.5kg69kg
Mar 13 202420 x 33.0kg69kg
Mar 07 202420 x 32.5kg67kg
Mar 02 202420 x 32.0kg67kg
Feb 27 202420 x 31.0kg65kg
Feb 20 202420 x 30.5kg63kg
Feb 16 202420 x 30.0kg63kg
Feb 11 202420 x 29.5kg61kg
Feb 05 202420 x 29.0kg61kg
Jan 29 202420 x 28.5kg58kg
Jan 24 202420 x 28.0kg58kg
Jan 16 202420 x 27.5kg56kg
Jan 12 202420 x 27.0kg56kg
Jan 06 202420 x 26.5kg54kg
Jan 01 202420 x 26.0kg54kg
Dec 28 202320 x 25.5kg52kg
Dec 23 202320 x 25.0kg52kg
Dec 20 202320 x 24.5kg50kg
Dec 16 202320 x 24.0kg50kg
Dec 04 202320 x 23.5kg48kg
Nov 29 202320 x 23.0kg48kg
Nov 23 202320 x 22.5kg46kg
Nov 16 202320 x 22.0kg46kg
Nov 14 202320 x 21.5kg44kg
Nov 09 202320 x 21.0kg44kg
Nov 05 202320 x 20.5kg42kg
Oct 27 202320 x 20.0kg42kg
Oct 19 202320 x 19.5kg40kg
Oct 14 202320 x 19.0kg40kg
Oct 11 202320 x 18.5kg38kg
Oct 02 202320 x 17.5kg36kg

Decline Push-up

1.9 kg/week, 8.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Apr 03 202410 x 29.0kg39kg
Mar 30 20249 x 29.0kg38kg
Mar 26 20248 x 29.0kg36kg
Mar 21 20247 x 29.0kg35kg
Mar 16 202412 x 28.0kg40kg
Mar 12 202411 x 28.0kg39kg
Mar 09 202410 x 28.0kg38kg
Mar 05 20249 x 28.0kg36kg
Mar 01 202412 x 27.0kg39kg
Feb 24 202412 x 26.0kg38kg
Feb 19 202412 x 25.0kg36kg
Feb 14 202412 x 24.0kg35kg
Feb 10 202412 x 23.0kg33kg
Feb 04 202412 x 22.0kg32kg
Jan 31 202412 x 21.0kg30kg
Jan 27 202412 x 20.0kg29kg
Jan 22 202412 x 19.0kg27kg
Jan 19 202412 x 18.0kg26kg
Jan 14 202412 x 17.0kg25kg
Jan 07 202412 x 16.0kg23kg
Jan 04 202412 x 15.0kg22kg
Dec 30 202312 x 14.0kg20kg
Dec 26 202312 x 13.0kg19kg
Dec 22 202312 x 12.0kg17kg
Dec 14 202312 x 11.0kg16kg
Dec 09 202312 x 10.0kg14kg
Dec 06 202312 x 7.5kg10kg
Dec 02 202312 x 5.0kg7kg

Seated Viking Press

1.1 kg/week, 4.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 09 202411 x 58.0kg81kg
Mar 05 202411 x 58.0kg81kg
Mar 01 202411 x 58.0kg81kg
Feb 24 202410 x 58.0kg78kg
Feb 19 202412 x 57.0kg82kg
Feb 14 202412 x 56.0kg81kg
Feb 10 202412 x 55.0kg79kg
Feb 04 202411 x 55.0kg76kg
Jan 31 202412 x 54.0kg78kg
Jan 27 202411 x 54.0kg75kg
Jan 22 202412 x 53.0kg77kg
Jan 19 202412 x 52.0kg75kg
Jan 14 202412 x 51.0kg74kg
Jan 07 202412 x 50.0kg72kg

Single Leg Deadlift

7.4 kg/week, 31.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Feb 07 202412 x 55.0kg79kg
Feb 02 202412 x 50.0kg72kg
Jan 26 202412 x 45.0kg65kg
Jan 18 202412 x 40.0kg58kg

Pullup

2.0 kg/week, 8.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 07 202412 x 8.0kg12kg
Mar 02 202412 x 7.0kg10kg
Feb 27 202412 x 6.0kg9kg
Feb 20 202412 x 5.0kg7kg
Feb 16 202412 x 4.0kg6kg
Feb 11 202412 x 3.0kg4kg
Feb 05 202412 x 2.0kg3kg
Jan 29 202412 x 1.0kg1kg

Reverse Squat

2.3 kg/week, 9.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 05 202420 x 42.5kg88kg
Jul 29 202420 x 42.0kg88kg
Jul 25 202420 x 41.0kg86kg
Jul 09 202420 x 40.0kg84kg
Jun 30 202420 x 39.0kg81kg
Jun 27 202420 x 38.0kg79kg
Jun 21 202420 x 37.0kg77kg
Jun 17 202420 x 36.0kg75kg
Jun 11 202420 x 35.0kg73kg
Jun 07 202420 x 34.0kg71kg
Jun 05 202420 x 33.0kg69kg
Jun 01 202420 x 32.0kg67kg
May 29 202420 x 31.0kg65kg
May 21 202420 x 30.0kg63kg
May 14 202420 x 29.0kg61kg
May 07 202420 x 28.0kg58kg
May 04 202420 x 27.0kg56kg
Apr 30 202420 x 26.0kg54kg
Apr 24 202420 x 25.0kg52kg
Apr 16 202420 x 24.0kg50kg
Apr 12 202420 x 23.0kg48kg
Apr 07 202420 x 22.0kg46kg
Mar 26 202420 x 21.0kg44kg
Mar 21 202420 x 20.0kg42kg
Mar 12 202420 x 19.0kg40kg
Mar 05 202420 x 18.0kg38kg
Mar 02 202420 x 17.0kg36kg
Feb 19 202420 x 16.0kg33kg
Feb 10 202420 x 15.0kg31kg

T-Bar Row

1.8 kg/week, 7.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 05 202412 x 70.0kg101kg
May 30 202412 x 69.0kg100kg
May 22 202412 x 68.0kg98kg
May 15 202412 x 67.0kg97kg
May 08 202412 x 66.0kg95kg
May 01 202412 x 65.0kg94kg
Apr 25 202412 x 64.0kg92kg
Apr 18 202412 x 63.0kg91kg
Apr 10 202412 x 62.0kg90kg
Apr 05 202412 x 61.0kg88kg
Mar 27 202412 x 60.0kg87kg
Mar 23 202412 x 59.0kg85kg
Mar 19 202412 x 58.0kg84kg
Mar 13 202412 x 57.0kg82kg
Mar 07 202412 x 56.0kg81kg
Mar 02 202412 x 55.0kg79kg
Feb 27 202412 x 54.0kg78kg
Feb 20 202412 x 53.0kg77kg
Feb 16 202412 x 52.0kg75kg
Feb 11 202412 x 50.0kg72kg

Stiff Leg Deadlift

3.7 kg/week, 16.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 15 202412 x 160.0kg231kg
Sep 04 202411 x 160.0kg222kg
Aug 29 202410 x 160.0kg215kg
Aug 22 20249 x 160.0kg207kg
Aug 15 20248 x 160.0kg200kg
Aug 06 202412 x 155.0kg224kg
Jul 30 202410 x 155.0kg208kg
Jul 22 20249 x 155.0kg201kg
Jul 07 20248 x 155.0kg194kg
Jul 01 202412 x 150.0kg217kg
Jun 23 202411 x 150.0kg209kg
Jun 16 202410 x 150.0kg201kg
Jun 09 20249 x 150.0kg194kg
Jun 02 20248 x 150.0kg188kg
May 26 202412 x 145.0kg209kg
May 19 202410 x 145.0kg194kg
May 12 202412 x 140.0kg202kg
May 05 202410 x 140.0kg188kg
Apr 28 202412 x 135.0kg195kg
Apr 21 202412 x 130.0kg188kg
Apr 14 202412 x 125.0kg181kg
Apr 08 202412 x 120.0kg173kg
Apr 01 202412 x 115.0kg166kg
Mar 24 202412 x 110.0kg159kg
Mar 18 202412 x 105.0kg152kg
Mar 10 202412 x 100.0kg144kg
Mar 03 202412 x 95.0kg137kg
Feb 28 202412 x 90.0kg130kg
Feb 23 202412 x 85.0kg123kg
Feb 13 202412 x 80.0kg116kg

Leg curl

1.5 kg/week, 6.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Oct 18 202420 x 38.0kg79kg
Sep 15 202420 x 38.0kg79kg
Sep 04 202420 x 37.5kg77kg
Aug 29 202420 x 37.0kg77kg
Aug 22 202420 x 36.5kg75kg
Aug 15 202420 x 36.0kg75kg
Aug 06 202420 x 35.5kg73kg
Jul 30 202420 x 35.0kg73kg
Jul 22 202420 x 34.0kg71kg
Jul 07 202420 x 33.0kg69kg
Jul 01 202420 x 32.0kg67kg
Jun 23 202420 x 31.0kg65kg
Jun 16 202420 x 30.0kg63kg
Jun 09 202420 x 29.0kg61kg
Jun 02 202420 x 28.0kg58kg
May 26 202420 x 27.0kg56kg
May 19 202420 x 26.0kg54kg
May 12 202420 x 25.0kg52kg
May 05 202420 x 24.0kg50kg
Apr 28 202420 x 23.0kg48kg
Apr 21 202420 x 22.0kg46kg
Apr 14 202420 x 21.0kg44kg
Apr 08 202420 x 20.0kg42kg
Apr 01 202420 x 19.0kg40kg
Mar 24 202420 x 18.0kg38kg
Mar 18 202420 x 17.0kg36kg
Mar 10 202420 x 16.0kg33kg
Mar 03 202420 x 15.0kg31kg

Incline bench tricep push downs

2.5 kg/week, 10.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 01 202418 x 41.0kg77kg
May 29 202418 x 41.0kg77kg
May 25 202417 x 41.0kg73kg
May 21 202416 x 41.0kg70kg
May 18 202420 x 40.0kg84kg
May 14 202419 x 40.0kg79kg
May 11 202418 x 40.0kg75kg
May 07 202420 x 39.0kg81kg
May 04 202418 x 39.0kg73kg
Apr 30 202420 x 38.0kg79kg
Apr 27 202420 x 37.0kg77kg
Apr 24 202420 x 36.0kg75kg
Apr 20 202420 x 35.0kg73kg
Apr 16 202420 x 34.0kg71kg
Apr 12 202420 x 33.0kg69kg
Apr 07 202420 x 32.0kg67kg
Apr 03 202420 x 31.0kg65kg
Mar 30 202420 x 30.0kg63kg
Mar 26 202418 x 30.0kg56kg
Mar 21 202420 x 29.0kg61kg
Mar 16 202420 x 28.0kg58kg
Mar 12 202420 x 27.0kg56kg
Mar 09 202420 x 26.0kg54kg
Mar 05 202420 x 25.0kg52kg

Unilateral high row

1.3 kg/week, 5.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 05 202411 x 52.0kg72kg
May 30 202412 x 51.0kg74kg
May 22 202411 x 51.0kg71kg
May 15 202410 x 51.0kg68kg
May 08 202412 x 50.0kg72kg
May 01 202412 x 49.0kg71kg
Apr 25 202412 x 48.0kg69kg
Apr 18 202412 x 47.0kg68kg
Apr 10 202412 x 46.0kg66kg
Apr 05 202412 x 45.0kg65kg
Mar 27 202412 x 44.0kg64kg
Mar 23 202412 x 43.0kg62kg
Mar 19 202412 x 42.0kg61kg
Mar 13 202412 x 40.0kg58kg

SSB front foot elevated lunge

1.3 kg/week, 5.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 15 202412 x 64.0kg92kg
Sep 04 202412 x 63.0kg91kg
Aug 29 202412 x 62.0kg90kg
Aug 22 202412 x 61.0kg88kg
Aug 15 202412 x 60.0kg87kg
Aug 06 202412 x 59.0kg85kg
Jul 30 202412 x 58.0kg84kg
Jul 22 202412 x 57.0kg82kg
Jul 07 202412 x 56.0kg81kg
Jul 01 202412 x 55.0kg79kg
Jun 23 202412 x 54.0kg78kg
Jun 16 202412 x 53.0kg77kg
Jun 09 202412 x 52.0kg75kg
Jun 02 202412 x 51.0kg74kg
May 26 202412 x 50.0kg72kg
May 19 202412 x 49.0kg71kg
May 12 202412 x 48.0kg69kg
May 05 202412 x 47.0kg68kg
Apr 28 202412 x 46.0kg66kg
Apr 21 202412 x 45.0kg65kg
Apr 14 202412 x 44.0kg64kg
Apr 08 202412 x 43.0kg62kg
Apr 01 202412 x 42.0kg61kg
Mar 24 202412 x 41.0kg59kg
Mar 18 202412 x 40.0kg58kg

Upright row (6kg Ez curl bar)

4.1 kg/week, 17.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 07 202415 x 34.0kg56kg
Jun 04 202420 x 33.0kg69kg
Jun 01 202420 x 32.0kg67kg
May 29 202420 x 31.0kg65kg
May 25 202420 x 30.0kg63kg
May 21 202420 x 29.0kg61kg
May 18 202420 x 28.0kg58kg
May 14 202420 x 27.0kg56kg
May 11 202420 x 26.0kg54kg
May 07 202420 x 25.0kg52kg
May 04 202420 x 24.0kg50kg
Apr 30 202420 x 23.0kg48kg
Apr 27 202420 x 22.0kg46kg
Apr 24 202420 x 21.0kg44kg
Apr 20 202420 x 20.0kg42kg
Apr 16 202420 x 19.0kg40kg
Apr 12 202420 x 18.0kg38kg
Apr 07 202420 x 16.0kg33kg

Cable Preacher Curl

1.9 kg/week, 8.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 11 202419 x 28.0kg55kg
Jun 07 202418 x 28.0kg53kg
Jun 04 202417 x 28.0kg50kg
Jun 01 202416 x 28.0kg48kg
May 29 202415 x 28.0kg46kg
May 25 202420 x 27.0kg56kg
May 21 202419 x 27.0kg53kg
May 18 202418 x 27.0kg51kg
May 14 202417 x 27.0kg48kg
May 11 202420 x 26.0kg54kg
May 07 202419 x 26.0kg51kg
May 04 202418 x 26.0kg49kg
Apr 30 202417 x 26.0kg47kg
Apr 27 202416 x 26.0kg44kg
Apr 24 202415 x 26.0kg42kg
Apr 20 202420 x 25.0kg52kg
Apr 18 202419 x 25.0kg49kg
Apr 16 202416 x 25.0kg43kg
Apr 12 202415 x 25.0kg41kg
Apr 10 202414 x 25.0kg39kg
Apr 07 202413 x 25.0kg38kg

Pullover (ez curl)

0.4 kg/week, 1.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 31 202515 x 46.0kg75kg
May 23 202514 x 46.0kg72kg
May 16 202513 x 46.0kg69kg
May 09 202512 x 46.0kg66kg
May 02 202516 x 45.5kg77kg
Apr 26 202515 x 45.5kg73kg
Mar 31 202514 x 45.5kg70kg
Mar 25 202516 x 45.0kg77kg
Mar 17 202515 x 45.0kg73kg
Mar 04 202515 x 45.0kg73kg
Feb 24 202516 x 44.5kg75kg
Feb 14 202515 x 44.5kg72kg
Feb 08 202516 x 44.0kg75kg
Feb 01 202516 x 43.5kg73kg
Jan 11 202515 x 43.5kg70kg
Jan 04 202516 x 43.0kg73kg
Dec 27 202415 x 43.0kg70kg
Dec 20 202414 x 43.0kg67kg
Dec 01 202417 x 42.5kg75kg
Nov 24 202418 x 42.5kg79kg
Nov 17 202416 x 42.0kg72kg
Nov 10 202416 x 42.0kg72kg
Nov 03 202416 x 41.5kg70kg
Oct 25 202415 x 41.5kg67kg
Oct 18 202414 x 41.5kg64kg
Oct 12 202413 x 41.5kg62kg
Oct 07 202420 x 41.0kg86kg
Sep 01 20249 x 55.5kg71kg
Aug 26 20248 x 55.5kg69kg
Aug 20 202412 x 55.0kg79kg
Aug 16 202411 x 55.0kg76kg
Aug 11 202410 x 55.0kg74kg
Aug 08 20249 x 55.0kg71kg
Aug 01 20248 x 55.0kg69kg
Jul 26 202412 x 54.0kg78kg
Jul 16 202411 x 54.0kg75kg
Jul 10 202412 x 53.0kg77kg
Jul 04 202412 x 52.0kg75kg
Jun 28 202412 x 51.0kg74kg
Jun 20 202412 x 50.0kg72kg
Jun 13 202412 x 49.0kg71kg
Jun 05 202412 x 48.0kg69kg
May 30 202411 x 48.0kg67kg
May 22 202412 x 47.0kg68kg
May 15 202412 x 46.0kg66kg
May 08 202410 x 46.0kg62kg

Kneeling rope tricep extension

1.8 kg/week, 7.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 12 202420 x 27.0kg56kg
Sep 06 202420 x 26.5kg54kg
Sep 03 202420 x 26.0kg54kg
Aug 30 202420 x 25.5kg52kg
Aug 25 202420 x 25.0kg52kg
Aug 18 202420 x 24.5kg50kg
Aug 13 202420 x 24.0kg50kg
Aug 09 202420 x 23.5kg48kg
Aug 05 202420 x 23.0kg48kg
Aug 02 202420 x 22.5kg46kg
Jul 29 202420 x 22.0kg46kg
Jul 25 202419 x 22.0kg44kg
Jul 18 202418 x 22.0kg41kg
Jul 15 202417 x 22.0kg39kg
Jul 09 202420 x 21.0kg44kg
Jul 05 202419 x 21.0kg42kg
Jun 30 202418 x 21.0kg39kg
Jun 27 202417 x 21.0kg38kg
Jun 21 202420 x 20.0kg42kg
Jun 17 202420 x 19.0kg40kg
Jun 15 202420 x 18.0kg38kg
Jun 11 202420 x 17.0kg36kg
Jun 07 202420 x 16.0kg33kg
Jun 04 202420 x 15.0kg31kg

Overhead tricep extension (cable)

0.5 kg/week, 2.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 31 202520 x 22.0kg46kg
Mar 25 202520 x 21.5kg44kg
Mar 21 202520 x 21.0kg44kg
Mar 17 202520 x 20.5kg42kg
Mar 11 202520 x 20.0kg42kg
Nov 22 202420 x 21.0kg44kg
Nov 14 202420 x 20.5kg42kg
Nov 01 202420 x 20.0kg42kg
Oct 18 202420 x 19.5kg40kg
Sep 12 202420 x 19.5kg40kg
Sep 06 202420 x 19.0kg40kg
Sep 03 202419 x 19.0kg38kg
Aug 30 202418 x 19.0kg36kg
Aug 25 202420 x 18.5kg38kg
Aug 18 202419 x 18.5kg36kg
Aug 13 202418 x 18.5kg34kg
Aug 09 202416 x 18.5kg31kg
Aug 05 202417 x 18.5kg32kg
Aug 02 202420 x 18.0kg38kg
Jul 29 202419 x 18.0kg36kg
Jul 25 202418 x 18.0kg34kg
Jul 18 202418 x 18.0kg34kg
Jul 15 202419 x 18.0kg36kg
Jul 09 202419 x 18.0kg36kg
Jul 05 202418 x 18.0kg34kg
Jun 30 202420 x 17.0kg36kg
Jun 27 202420 x 16.0kg33kg
Jun 21 202420 x 15.0kg31kg
Jun 17 202420 x 14.0kg29kg
Jun 15 202420 x 13.0kg27kg
Jun 11 202420 x 12.0kg25kg
Jun 07 202419 x 12.0kg24kg

Upright row (prone cable)

1.3 kg/week, 5.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Feb 01 202517 x 33.5kg59kg
Jan 16 202520 x 33.0kg69kg
Jan 07 202520 x 32.5kg67kg
Jan 04 202520 x 32.0kg67kg
Dec 30 202420 x 31.5kg65kg
Dec 20 202420 x 31.0kg65kg
Dec 01 202420 x 30.5kg63kg
Nov 24 202420 x 30.0kg63kg
Nov 19 202420 x 29.5kg61kg
Nov 03 202420 x 29.0kg61kg
Oct 25 202420 x 28.5kg58kg
Oct 12 202421 x 28.0kg62kg
Sep 12 202423 x 28.0kg70kg
Sep 06 202422 x 27.5kg63kg
Sep 03 202420 x 27.0kg56kg
Aug 30 202420 x 26.5kg54kg
Aug 25 202421 x 26.0kg58kg
Aug 18 202422 x 25.5kg59kg
Aug 13 202423 x 25.0kg63kg
Aug 09 202422 x 24.5kg56kg
Aug 05 202420 x 24.0kg50kg
Aug 02 202420 x 23.5kg48kg
Jul 29 202420 x 23.0kg48kg
Jul 25 202420 x 22.0kg46kg
Jul 18 202420 x 21.0kg44kg
Jul 15 202420 x 20.0kg42kg
Jul 09 202420 x 19.0kg40kg
Jul 05 202420 x 18.0kg38kg
Jun 30 202420 x 17.0kg36kg
Jun 27 202420 x 16.0kg33kg
Jun 21 202420 x 15.0kg31kg
Jun 17 202420 x 14.0kg29kg
Jun 15 202420 x 13.0kg27kg
Jun 11 202420 x 12.0kg25kg

Straight arm Lat Pulldown

1.8 kg/week, 7.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 21 202420 x 37.0kg77kg
Sep 13 202420 x 36.5kg75kg
Sep 10 202420 x 36.0kg75kg
Sep 01 202420 x 35.5kg73kg
Aug 26 202420 x 35.0kg73kg
Aug 20 202420 x 34.5kg71kg
Aug 16 202420 x 34.0kg71kg
Aug 11 202420 x 33.5kg69kg
Aug 08 202420 x 33.0kg69kg
Aug 01 202420 x 32.5kg67kg
Jul 26 202420 x 32.0kg67kg
Jul 21 202420 x 31.0kg65kg
Jul 16 202420 x 30.0kg63kg
Jul 10 202420 x 29.0kg61kg
Jul 04 202420 x 28.0kg58kg
Jun 28 202420 x 27.0kg56kg
Jun 20 202420 x 26.0kg54kg
Jun 13 202420 x 25.0kg52kg

Cable hammer curls

2.1 kg/week, 8.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 29 202416 x 31.0kg53kg
Jul 25 202415 x 31.0kg51kg
Jul 18 202420 x 30.0kg63kg
Jul 15 202419 x 30.0kg59kg
Jul 09 202419 x 30.0kg59kg
Jul 05 202420 x 29.0kg61kg
Jun 30 202420 x 28.0kg58kg
Jun 27 202420 x 27.0kg56kg
Jun 21 202420 x 26.0kg54kg
Jun 17 202420 x 25.0kg52kg
Jun 15 202420 x 24.0kg50kg

Close V-grip row (Mag grip)

0.9 kg/week, 3.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 27 202512 x 90.0kg130kg
Apr 29 202512 x 102.0kg147kg
Apr 23 202511 x 102.0kg142kg
Mar 28 202512 x 101.0kg146kg
Mar 21 202512 x 100.0kg144kg
Mar 11 202512 x 99.0kg143kg
Mar 08 202512 x 98.0kg142kg
Feb 28 202512 x 97.0kg140kg
Feb 18 202512 x 96.0kg139kg
Feb 11 202512 x 95.0kg137kg
Feb 04 202512 x 94.0kg136kg
Jan 27 202512 x 93.0kg134kg
Jan 23 202512 x 92.0kg133kg
Jan 13 202512 x 91.0kg131kg
Jan 07 202512 x 90.0kg130kg
Dec 30 202412 x 89.0kg129kg
Dec 23 202412 x 88.0kg127kg
Dec 16 202412 x 87.0kg126kg
Dec 03 202412 x 86.0kg124kg
Nov 26 202412 x 85.0kg123kg
Nov 19 202412 x 84.0kg121kg
Nov 12 202412 x 83.0kg120kg
Nov 05 202412 x 82.0kg118kg
Sep 21 202412 x 81.0kg117kg
Sep 13 202412 x 80.0kg116kg
Sep 10 202412 x 79.0kg114kg
Sep 01 202412 x 78.0kg113kg
Aug 26 202412 x 77.0kg111kg
Aug 20 202412 x 76.0kg110kg
Aug 16 202412 x 75.0kg108kg
Aug 11 202412 x 74.0kg107kg
Aug 08 202412 x 73.0kg105kg
Aug 01 202412 x 72.0kg104kg
Jul 26 202412 x 71.0kg103kg
Jul 21 202412 x 70.0kg101kg
Jul 16 202412 x 69.0kg100kg
Jul 10 202412 x 68.0kg98kg
Jul 04 202412 x 67.0kg97kg
Jun 28 202412 x 66.0kg95kg
Jun 20 202412 x 65.0kg94kg

Wide grip lat pulldown (Mag grip)

1.8 kg/week, 7.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 01 202412 x 78.0kg113kg
Aug 26 202412 x 77.0kg111kg
Aug 20 202412 x 76.0kg110kg
Aug 16 202412 x 75.0kg108kg
Aug 11 202412 x 74.0kg107kg
Aug 08 202412 x 73.0kg105kg
Aug 01 202412 x 72.0kg104kg
Jul 26 202412 x 71.0kg103kg
Jul 21 202412 x 70.0kg101kg
Jul 16 202412 x 69.0kg100kg
Jul 10 202412 x 68.0kg98kg
Jul 04 202412 x 67.0kg97kg
Jun 28 202412 x 66.0kg95kg
Jun 20 202412 x 65.0kg94kg

Incline bench shrugs

8.3 kg/week, 35.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 13 202420 x 107.0kg223kg
Sep 10 202420 x 105.0kg219kg
Sep 01 202420 x 103.0kg215kg
Aug 26 202420 x 100.0kg209kg
Aug 20 202417 x 100.0kg179kg
Aug 11 202420 x 95.0kg198kg
Aug 08 202416 x 95.0kg162kg
Aug 01 202420 x 90.0kg188kg
Jul 26 202420 x 85.0kg178kg
Jul 21 202420 x 80.0kg167kg
Jul 16 202420 x 75.0kg157kg
Jul 10 202420 x 70.0kg146kg

Unilateral kneeling Viking press

0.4 kg/week, 1.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 23 202511 x 32.0kg44kg
May 16 202511 x 32.0kg44kg
May 09 202511 x 32.0kg44kg
May 02 202510 x 32.0kg43kg
Apr 26 202510 x 32.0kg43kg
Mar 31 202510 x 32.0kg43kg
Mar 25 202512 x 31.5kg45kg
Mar 17 202511 x 31.5kg43kg
Mar 08 202510 x 31.5kg42kg
Feb 28 202511 x 31.5kg43kg
Feb 18 202512 x 31.5kg45kg
Feb 11 202511 x 31.5kg43kg
Feb 04 202513 x 31.0kg47kg
Jan 27 202512 x 31.0kg45kg
Jan 19 202513 x 30.5kg45kg
Jan 11 202513 x 30.0kg45kg
Jan 04 202513 x 29.5kg44kg
Dec 27 202413 x 29.0kg44kg
Dec 20 202413 x 28.5kg42kg
Dec 01 202413 x 28.0kg42kg
Nov 24 202414 x 27.5kg42kg
Nov 17 202413 x 27.0kg41kg
Nov 10 202413 x 26.5kg39kg
Nov 03 202413 x 26.0kg39kg
Oct 25 202413 x 25.5kg38kg
Oct 18 202415 x 25.0kg41kg
Oct 12 202414 x 24.5kg38kg
Sep 12 202413 x 24.5kg36kg
Sep 06 202413 x 24.0kg36kg
Sep 03 202415 x 23.5kg38kg
Aug 30 202413 x 23.0kg35kg
Aug 25 202415 x 22.5kg36kg
Aug 18 202414 x 22.0kg34kg
Aug 13 202413 x 21.5kg32kg
Aug 09 202413 x 21.0kg32kg
Aug 05 202412 x 20.5kg29kg
Aug 02 202412 x 20.0kg29kg

Reverse grip Ex Curl

0.8 kg/week, 3.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jan 13 202514 x 44.5kg69kg
Dec 30 202414 x 44.0kg69kg
Dec 23 202414 x 43.5kg67kg
Dec 03 202414 x 43.0kg67kg
Nov 26 202414 x 42.5kg66kg
Nov 19 202414 x 42.0kg66kg
Nov 12 202414 x 41.5kg64kg
Nov 03 202414 x 41.0kg64kg
Oct 18 202414 x 40.0kg63kg
Oct 12 202413 x 39.5kg59kg
Sep 12 202413 x 39.5kg59kg
Sep 06 202413 x 39.0kg59kg
Sep 03 202413 x 38.5kg57kg
Aug 30 202413 x 38.0kg57kg
Aug 25 202413 x 37.5kg56kg
Aug 18 202412 x 37.0kg53kg
Aug 13 202412 x 36.5kg52kg
Aug 09 202412 x 36.0kg52kg

Wrist facepull

0.5 kg/week, 2.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 26 202420 x 44.0kg92kg
Nov 19 202420 x 43.5kg90kg
Nov 05 202420 x 43.0kg90kg
Oct 28 202420 x 42.0kg88kg
Oct 21 202420 x 41.5kg86kg
Oct 14 202420 x 41.0kg86kg
Aug 13 202420 x 40.5kg84kg
Aug 09 202420 x 40.0kg84kg

GHR Situp

0.4 kg/week, 1.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Feb 02 202512 x 6.25kg9kg
Jan 28 202512 x 6.0kg9kg
Jan 04 202512 x 5.75kg7kg
Dec 23 202412 x 5.5kg7kg
Dec 03 202412 x 5.25kg7kg
Nov 26 202412 x 5.0kg7kg
Nov 24 202412 x 4.75kg6kg
Nov 19 202412 x 4.5kg6kg
Nov 05 202412 x 4.0kg6kg
Oct 28 202412 x 3.5kg4kg
Oct 21 202412 x 3.0kg4kg
Oct 14 202412 x 2.5kg3kg
Oct 10 202412 x 2.0kg3kg
Sep 12 202412 x 2.0kg3kg
Sep 10 202412 x 1.75kg1kg
Sep 06 202412 x 1.5kg1kg
Aug 29 202412 x 1.25kg1kg
Aug 25 202412 x 1.0kg1kg
Aug 22 202412 x 0.75kg0kg
Aug 18 202412 x 0.5kg0kg

Close V-grip pull down (Mag grip)

0.4 kg/week, 1.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 21 202512 x 90.0kg130kg
Aug 18 202512 x 88.0kg127kg
Aug 14 202512 x 88.0kg127kg
Aug 11 202512 x 87.5kg126kg
Aug 06 202510 x 87.5kg117kg
Aug 03 202512 x 87.0kg126kg
Jul 21 202512 x 87.0kg126kg
Jul 11 202512 x 86.0kg124kg
Jul 09 202512 x 85.0kg123kg
Jul 03 202512 x 85.0kg123kg
Jun 30 202512 x 84.5kg121kg
Jun 26 202512 x 84.5kg121kg
Jun 23 202512 x 84.0kg121kg
Jun 19 202512 x 84.0kg121kg
Jun 16 202512 x 83.0kg120kg
Jun 06 202512 x 82.0kg118kg
Jun 03 202512 x 81.0kg117kg
May 31 202512 x 80.0kg116kg
Oct 23 202413 x 81.0kg122kg
Oct 09 202416 x 80.0kg137kg
Sep 21 202412 x 82.0kg118kg
Sep 13 202413 x 81.0kg122kg
Sep 10 202413 x 80.0kg120kg

Mid grip high row (Mag grip)

1.9 kg/week, 8.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 21 202412 x 72.0kg104kg
Sep 13 202412 x 71.0kg103kg
Sep 10 202412 x 70.0kg101kg

High Incline Smith Machine

0.8 kg/week, 3.4 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 18 202511 x 71.0kg99kg
Aug 11 20258 x 71.0kg89kg
Aug 03 202510 x 71.0kg95kg
Jul 21 202510 x 71.0kg95kg
Jul 11 202510 x 71.0kg95kg
Jul 03 20259 x 71.0kg92kg
Jun 26 20259 x 71.0kg92kg
Jun 19 202511 x 71.0kg99kg
Jun 03 202512 x 70.0kg101kg
May 27 202511 x 70.0kg97kg
May 20 202510 x 70.0kg94kg
May 14 20259 x 70.0kg91kg
May 07 20257 x 70.0kg85kg
Apr 29 202512 x 69.0kg100kg
Apr 23 202511 x 69.0kg96kg
Mar 28 202511 x 69.0kg96kg
Mar 21 202512 x 68.5kg98kg
Mar 11 202511 x 68.5kg95kg
Mar 04 202512 x 68.0kg98kg
Feb 24 202512 x 67.5kg97kg
Feb 14 202512 x 67.0kg97kg
Feb 08 202511 x 67.0kg93kg
Feb 01 202512 x 66.0kg95kg
Jan 23 202512 x 65.0kg94kg
Jan 13 202512 x 64.0kg92kg
Jan 07 202512 x 63.0kg91kg
Dec 30 202412 x 62.0kg90kg
Dec 23 202411 x 62.0kg86kg
Dec 16 202412 x 61.0kg88kg
Dec 03 202412 x 60.0kg87kg
Nov 26 202414 x 59.0kg92kg
Nov 19 202412 x 58.0kg84kg
Nov 12 202412 x 57.0kg82kg
Nov 05 202412 x 56.5kg81kg
Oct 28 202416 x 56.0kg96kg
Oct 21 202412 x 55.5kg79kg
Oct 14 202415 x 55.0kg90kg
Oct 09 202418 x 55.0kg103kg
Oct 03 202420 x 55.0kg115kg

Smith Machine OHP

0.6 kg/week, 2.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 27 202511 x 63.5kg88kg
May 20 202511 x 63.5kg88kg
May 14 202511 x 63.5kg88kg
May 07 20259 x 63.5kg82kg
Apr 29 20259 x 63.5kg82kg
Apr 23 20258 x 63.5kg79kg
Mar 28 202511 x 63.5kg88kg
Mar 21 202510 x 63.5kg84kg
Mar 11 202511 x 63.5kg88kg
Mar 04 202511 x 63.5kg88kg
Feb 24 202510 x 63.5kg84kg
Feb 14 202512 x 63.0kg91kg
Feb 08 202511 x 63.0kg88kg
Feb 01 202511 x 63.0kg88kg
Jan 23 202512 x 62.0kg90kg
Jan 13 202511 x 62.0kg86kg
Jan 07 202512 x 61.0kg88kg
Dec 30 202411 x 61.0kg85kg
Dec 23 202411 x 61.0kg85kg
Dec 16 202410 x 61.0kg82kg
Dec 03 202412 x 60.0kg87kg
Nov 26 202412 x 59.0kg85kg
Nov 19 202413 x 58.0kg87kg
Nov 12 202412 x 57.0kg82kg
Nov 05 202412 x 56.5kg81kg
Oct 28 202414 x 56.0kg88kg
Oct 21 202412 x 55.5kg79kg
Oct 14 202412 x 55.0kg79kg
Oct 09 202411 x 55.0kg76kg
Oct 05 20249 x 55.0kg71kg

Trap Bar Deadlift

2.3 kg/week, 10.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Mar 26 20256 x 195.0kg229kg
Mar 18 20255 x 195.0kg222kg
Mar 01 20257 x 195.0kg236kg
Feb 19 20256 x 195.0kg229kg
Feb 12 20258 x 190.0kg238kg
Feb 06 20257 x 190.0kg230kg
Jan 28 20258 x 185.0kg231kg
Jan 21 20258 x 180.0kg225kg
Jan 16 20258 x 175.0kg219kg
Jan 09 20258 x 170.0kg213kg
Jan 03 20258 x 165.0kg206kg
Dec 25 20244 x 165.0kg182kg
Dec 18 20248 x 160.0kg200kg
Oct 03 202415 x 110.0kg180kg

Wide grip row (Mag grip)

3.8 kg/week, 16.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Feb 18 202510 x 96.0kg129kg
Feb 11 202514 x 95.0kg149kg
Jan 21 202514 x 94.0kg147kg
Jan 16 202515 x 93.0kg152kg
Jan 09 202515 x 92.0kg150kg
Jan 03 202513 x 91.0kg137kg
Dec 25 202413 x 90.0kg135kg
Dec 18 202415 x 89.0kg145kg
Dec 06 202415 x 88.0kg144kg
Nov 28 202415 x 87.0kg142kg
Nov 22 202417 x 86.0kg154kg
Nov 14 202419 x 85.0kg168kg
Nov 07 202418 x 84.0kg158kg
Nov 01 202418 x 83.0kg156kg
Oct 23 202418 x 82.0kg154kg
Oct 16 202417 x 81.0kg145kg
Oct 09 202414 x 80.0kg125kg
Oct 05 202410 x 80.0kg107kg
Oct 03 202410 x 70.0kg94kg

Smith machine Bulgarian split squat

1.0 kg/week, 4.4 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 01 202512 x 77.5kg111kg
Sep 27 202512 x 77.0kg111kg
Sep 20 202512 x 76.5kg110kg
Aug 24 202512 x 76.0kg110kg
Aug 13 202512 x 75.0kg108kg
Aug 05 202512 x 74.0kg107kg
Jul 22 202512 x 73.0kg105kg
Jul 15 202512 x 72.0kg104kg
Jul 04 202512 x 71.0kg103kg
Jun 28 202512 x 70.0kg101kg
Jun 20 202512 x 69.0kg100kg
Jun 14 202512 x 68.0kg98kg
Jun 02 202512 x 68.0kg98kg
May 22 202512 x 67.0kg97kg
May 15 202512 x 66.0kg95kg
May 08 202512 x 65.0kg94kg
May 01 202512 x 64.0kg92kg
Apr 24 202512 x 63.0kg91kg
Mar 30 202512 x 62.0kg90kg
Mar 23 202512 x 61.0kg88kg
Mar 14 202512 x 60.0kg87kg
Mar 05 202512 x 59.0kg85kg
Feb 26 202512 x 58.0kg84kg
Feb 19 202512 x 57.0kg82kg
Feb 12 202512 x 56.0kg81kg
Feb 06 202512 x 55.0kg79kg
Jan 28 202512 x 54.0kg78kg
Jan 24 202512 x 53.0kg77kg
Jan 19 202512 x 52.0kg75kg
Jan 07 202512 x 51.0kg74kg
Dec 30 202412 x 50.0kg72kg
Dec 23 202412 x 49.0kg71kg
Dec 16 202412 x 48.0kg69kg
Dec 03 202412 x 47.0kg68kg
Nov 26 202412 x 46.0kg66kg
Nov 19 202412 x 45.0kg65kg
Nov 12 202412 x 44.0kg64kg
Nov 05 202412 x 43.0kg62kg
Oct 28 202412 x 42.0kg61kg
Oct 21 202412 x 41.0kg59kg
Oct 14 202412 x 40.0kg58kg
Oct 10 202411 x 40.0kg56kg
Oct 07 202410 x 40.0kg54kg

Smith machine squat

1.2 kg/week, 5.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 13 202512 x 65.0kg94kg
Aug 05 202512 x 64.0kg92kg
Jul 22 202512 x 63.0kg91kg
Jul 15 202512 x 62.0kg90kg
Jul 04 202512 x 61.0kg88kg
Jun 28 202512 x 60.0kg87kg
Jun 20 202512 x 59.0kg85kg
Jun 14 202512 x 58.0kg84kg
Jun 02 202512 x 58.0kg84kg
May 30 202512 x 58.0kg84kg
May 22 202512 x 57.0kg82kg
May 15 202512 x 56.0kg81kg
May 08 202512 x 55.0kg79kg
May 01 202512 x 54.0kg78kg
Apr 24 202512 x 53.0kg77kg
Mar 30 202512 x 52.0kg75kg
Mar 23 202512 x 51.0kg74kg
Mar 14 202512 x 50.0kg72kg
Mar 05 202512 x 48.0kg69kg
Feb 26 202512 x 46.0kg66kg
Feb 02 202512 x 45.0kg65kg
Jan 24 202512 x 44.0kg64kg
Jan 07 202512 x 42.0kg61kg
Dec 16 202412 x 40.0kg58kg
Dec 03 202412 x 39.0kg56kg
Nov 26 202412 x 38.0kg55kg
Nov 19 202412 x 36.0kg52kg
Nov 12 202412 x 34.0kg49kg
Nov 05 202412 x 33.0kg48kg
Oct 28 202412 x 32.0kg46kg
Oct 21 202412 x 30.0kg43kg
Oct 14 202411 x 30.0kg42kg
Oct 07 202410 x 30.0kg40kg

Cable leg extension

1.7 kg/week, 7.4 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Feb 02 202530 x 36.5kg170kg
Jan 11 202530 x 36.0kg170kg
Jan 04 202530 x 35.5kg165kg
Dec 27 202430 x 35.0kg165kg
Dec 20 202430 x 34.5kg161kg
Dec 01 202430 x 34.0kg161kg
Nov 24 202430 x 33.5kg156kg
Nov 17 202430 x 33.0kg156kg
Nov 10 202430 x 32.5kg151kg
Nov 03 202430 x 32.0kg151kg
Oct 25 202430 x 31.5kg146kg
Oct 18 202430 x 31.0kg146kg
Oct 12 202430 x 30.0kg142kg

Smith machine BTN press

0.3 kg/week, 1.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 14 20258 x 55.5kg69kg
Aug 06 20258 x 55.0kg69kg
May 23 202511 x 50.5kg70kg
May 16 202511 x 50.5kg70kg
May 09 202510 x 50.5kg67kg
May 02 202510 x 50.5kg67kg
Apr 26 20259 x 50.5kg65kg
Mar 31 20259 x 50.5kg65kg
Mar 25 202512 x 50.0kg72kg
Mar 17 202511 x 50.0kg70kg
Mar 08 202510 x 50.0kg67kg
Feb 28 202512 x 49.5kg71kg
Feb 18 202510 x 49.5kg66kg
Feb 11 202511 x 49.5kg68kg
Feb 04 202510 x 49.5kg66kg
Jan 27 20259 x 49.5kg63kg
Jan 19 202512 x 49.0kg71kg
Jan 11 202511 x 49.0kg68kg
Jan 04 202510 x 49.0kg66kg
Dec 27 202411 x 49.0kg68kg
Dec 20 202410 x 51.0kg68kg
Dec 01 202410 x 49.0kg66kg
Nov 24 202412 x 48.0kg69kg
Nov 17 202412 x 47.0kg68kg
Nov 10 202411 x 47.0kg65kg
Nov 03 202413 x 46.0kg69kg
Oct 25 202413 x 45.0kg68kg
Oct 18 202411 x 45.0kg63kg
Oct 12 202410 x 45.0kg60kg

Smith machine JM press

0.7 kg/week, 2.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 27 202512 x 37.5kg53kg
Sep 20 202512 x 36.5kg52kg
Sep 13 20259 x 36.0kg47kg
Sep 06 20259 x 35.5kg45kg
Aug 26 20259 x 35.0kg45kg
Aug 24 202512 x 35.0kg51kg
Feb 28 202510 x 55.0kg74kg
Feb 18 202511 x 55.0kg76kg
Feb 14 202511 x 55.0kg76kg
Feb 11 202512 x 54.5kg78kg
Feb 04 202512 x 54.0kg78kg
Feb 01 202512 x 53.5kg77kg
Jan 27 202512 x 53.0kg77kg
Jan 23 202512 x 52.5kg75kg
Jan 19 202512 x 52.0kg75kg
Jan 13 202512 x 51.5kg74kg
Jan 11 202512 x 51.0kg74kg
Jan 07 202512 x 50.5kg72kg
Jan 04 202512 x 50.0kg72kg
Dec 30 202411 x 50.0kg70kg
Dec 27 202412 x 49.5kg71kg
Dec 23 202412 x 49.0kg71kg
Dec 20 202412 x 48.5kg69kg
Dec 16 202412 x 48.0kg69kg
Dec 03 202412 x 47.5kg68kg
Dec 01 202412 x 47.0kg68kg
Nov 26 202412 x 46.5kg66kg
Nov 24 202412 x 46.0kg66kg
Nov 19 202412 x 45.5kg65kg
Nov 17 202412 x 45.0kg65kg
Nov 12 202412 x 44.0kg64kg
Nov 10 202412 x 43.5kg62kg
Oct 28 202413 x 42.0kg63kg
Nov 03 202414 x 43.0kg67kg
Oct 25 202413 x 42.0kg63kg
Oct 21 202413 x 41.5kg62kg
Oct 16 202415 x 41.0kg67kg
Oct 12 202412 x 40.0kg58kg

Rope curl

1.9 kg/week, 8.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jan 07 202517 x 33.5kg59kg
Jan 04 202516 x 33.5kg56kg
Dec 27 202420 x 33.0kg69kg
Dec 20 202420 x 32.5kg67kg
Dec 16 202419 x 32.5kg63kg
Dec 06 202420 x 32.0kg67kg
Dec 01 202419 x 32.0kg63kg
Nov 28 202420 x 31.5kg65kg
Nov 24 202420 x 31.0kg65kg
Nov 17 202419 x 30.5kg59kg
Nov 14 202420 x 30.0kg63kg
Nov 10 202420 x 29.5kg61kg
Nov 05 202420 x 29.0kg61kg
Oct 28 202420 x 28.5kg58kg
Oct 25 202420 x 28.5kg58kg
Oct 21 202419 x 28.5kg55kg
Oct 16 202415 x 28.0kg46kg

Block Deadlift

5.3 kg/week, 22.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Dec 06 20248 x 180.0kg225kg
Nov 28 20248 x 175.0kg219kg
Nov 22 20248 x 170.0kg213kg
Nov 14 20248 x 165.0kg206kg
Nov 07 20246 x 165.0kg193kg
Nov 01 20248 x 160.0kg200kg
Oct 23 20247 x 160.0kg194kg
Oct 16 20246 x 160.0kg188kg
Oct 10 20245 x 160.0kg182kg

Decline Smith machine bench

4.0 kg/week, 17.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jan 21 202514 x 95.0kg149kg
Jan 16 202514 x 94.0kg147kg
Jan 03 202514 x 93.0kg146kg
Jan 09 202514 x 93.0kg146kg
Dec 25 202414 x 92.0kg144kg
Dec 18 202414 x 91.0kg142kg
Dec 06 202414 x 90.0kg141kg
Nov 28 202414 x 87.5kg136kg
Nov 22 202417 x 85.0kg152kg
Nov 14 202415 x 80.0kg131kg
Nov 01 202415 x 75.0kg122kg
Oct 23 202412 x 70.0kg101kg

Dumbbell preacher curl

0.4 kg/week, 1.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 24 202516 x 17.0kg29kg
Aug 13 202516 x 17.0kg29kg
Aug 08 202515 x 17.0kg28kg
Aug 05 202514 x 17.0kg27kg
Jul 22 202514 x 17.0kg27kg
Jul 18 202513 x 17.0kg26kg
Jul 15 202516 x 16.75kg27kg
Jul 10 202515 x 16.75kg26kg
Jul 04 202514 x 16.75kg25kg
Jun 28 202514 x 16.75kg25kg
Jun 24 202515 x 16.75kg26kg
Jun 20 202514 x 16.75kg25kg
Jun 17 202514 x 16.75kg25kg
Jun 02 202512 x 16.75kg23kg
May 24 202511 x 16.75kg22kg
May 20 202511 x 16.75kg22kg
May 15 202516 x 16.0kg27kg
May 07 202514 x 16.0kg25kg
May 02 202514 x 16.0kg25kg
Apr 26 202513 x 16.0kg24kg
Apr 13 202514 x 16.0kg25kg
Mar 31 202513 x 16.0kg24kg
Mar 28 202512 x 16.0kg23kg
Mar 25 202511 x 16.0kg22kg
Mar 17 202510 x 16.0kg21kg
Mar 11 20259 x 16.0kg21kg
Mar 04 202510 x 16.0kg21kg
Feb 28 202516 x 15.0kg26kg
Feb 24 202515 x 15.0kg24kg
Feb 18 202514 x 15.0kg23kg
Feb 14 202513 x 15.0kg23kg
Feb 11 202516 x 13.5kg22kg
Feb 01 202513 x 13.5kg20kg
Jan 27 202512 x 13.5kg19kg
Jan 23 202516 x 12.5kg20kg
Jan 19 202514 x 12.5kg19kg
Jan 16 202512 x 12.5kg17kg

Ab roller

0.4 kg/week, 1.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 13 202512 x 7.5kg10kg
Aug 08 202512 x 7.25kg10kg
Jul 26 202512 x 7.0kg10kg
Jul 22 202512 x 6.75kg9kg
Jul 18 202512 x 6.5kg9kg
Jul 15 202512 x 6.25kg9kg
Jul 10 202512 x 6.0kg9kg
Jul 01 202512 x 5.75kg7kg
Jun 28 202512 x 5.5kg7kg
Jun 24 202512 x 5.25kg7kg
Jun 20 202512 x 5.0kg7kg
Jun 17 202512 x 4.75kg6kg
Jun 05 202512 x 4.75kg6kg
Jun 02 202512 x 4.5kg6kg
May 30 202512 x 4.25kg6kg
May 22 202512 x 4.25kg6kg
May 19 202512 x 4.0kg6kg
May 15 202512 x 3.75kg4kg
May 12 202512 x 3.5kg4kg
May 08 202512 x 3.25kg4kg
May 05 202512 x 3.0kg4kg
May 01 202512 x 3.0kg4kg
Apr 28 202512 x 2.75kg3kg
Apr 24 202512 x 2.5kg3kg
Apr 16 202512 x 2.5kg3kg
Apr 12 202512 x 2.5kg3kg
Mar 30 202512 x 2.25kg3kg
Mar 26 202512 x 2.0kg3kg
Mar 23 202512 x 1.75kg1kg
Mar 18 202512 x 1.5kg1kg
Mar 14 202512 x 1.25kg1kg
Mar 05 202512 x 1.0kg1kg
Mar 01 202512 x 0.75kg0kg
Feb 12 202512 x 0.5kg0kg
Feb 06 202512 x 0.25kg0kg

Belt squat (Hammer Strength)

9.7 kg/week, 41.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Apr 16 202513 x 70.0kg105kg
Apr 09 202513 x 60.0kg90kg
Apr 03 202512 x 60.0kg87kg

Machine stiff leg deadlift (Hammer Strength)

266.0 kg/week, 1140.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Apr 03 202512 x 54.0kg78kg
Apr 03 202512 x 80.0kg116kg

Leg extension (Hammer Strength)

3.4 kg/week, 14.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 05 202513 x 85.0kg128kg
Oct 01 202513 x 80.0kg120kg
Sep 25 202512 x 80.0kg116kg
Sep 17 202512 x 75.0kg108kg
Sep 09 202512 x 71.5kg103kg
Sep 03 202512 x 68.0kg98kg
Aug 29 202512 x 66.0kg95kg

Iso-Lateral Shoulder Press (Hammer Strength) #6

0.5 kg/week, 2.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 21 202512 x 47.0kg68kg
Apr 14 20259 x 46.75kg60kg
Apr 10 20259 x 46.25kg60kg
Apr 05 20259 x 45.0kg58kg

Iso-Lateral Super Incline Press (Hammer Strength) #5

0.3 kg/week, 1.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 21 20255 x 40.0kg45kg
Apr 14 20255 x 41.75kg47kg
Apr 10 20258 x 41.25kg51kg
Apr 05 20258 x 40.0kg50kg

Iso-Lateral Back (Hammer Strength) #2

3.9 kg/week, 16.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Apr 14 202510 x 52.5kg70kg
Apr 10 202510 x 51.25kg68kg
Apr 05 20259 x 50.0kg65kg

Iso-Lateral Low Row (Hammer Strength) #6

0.5 kg/week, 2.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 15 20257 x 61.0kg74kg
Sep 08 20257 x 60.0kg73kg
Sep 01 20257 x 60.0kg73kg
Apr 14 20259 x 52.5kg67kg
Apr 10 20258 x 51.25kg64kg
Apr 05 20258 x 50.0kg63kg

Lateral Raise (Hammer Strength) #6

0.5 kg/week, 2.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 19 202512 x 58.0kg84kg
Apr 17 202511 x 58.0kg81kg
Apr 14 202514 x 55.5kg86kg
Apr 10 202512 x 55.5kg79kg
Apr 07 202512 x 53.0kg77kg
Apr 05 202512 x 53.0kg77kg

Rear Delt Fly (Hammer Strength)

0.5 kg/week, 2.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 19 202512 x 70.5kg101kg
Apr 14 202511 x 70.5kg97kg
Apr 10 202511 x 70.5kg97kg
Apr 07 202514 x 68.0kg106kg
Apr 05 202512 x 68.0kg98kg

Iso-Lateral Chest (Hammer Strength) #7

0.7 kg/week, 3.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Apr 17 20259 x 56.25kg72kg
Apr 07 20259 x 55.0kg71kg

Dumbbell OHP

3.5 kg/week, 15.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Apr 17 202510 x 32.5kg43kg
Apr 12 202512 x 30.0kg43kg
Apr 07 20258 x 30.0kg38kg

Iso-Lateral Row (Hammer Strength)

9.8 kg/week, 42.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Apr 17 202512 x 75.0kg108kg
Apr 12 202512 x 72.5kg104kg
Apr 07 202510 x 70.0kg94kg

Power cleans

1.8 kg/week, 7.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 26 20255 x 95.0kg108kg
Jul 18 20255 x 92.5kg105kg
Jul 10 20255 x 90.0kg102kg
Jul 01 20255 x 90.0kg102kg
Jun 05 20255 x 87.5kg99kg
May 30 20255 x 87.5kg99kg
May 19 20255 x 85.0kg97kg
May 12 20255 x 82.5kg93kg
May 05 20255 x 80.0kg91kg
Apr 28 20255 x 77.5kg88kg
Apr 16 20255 x 75.0kg85kg
Apr 12 20255 x 72.5kg82kg
Apr 09 20255 x 70.0kg80kg

Unilateral Leg curl (Hammer Strength)

0.5 kg/week, 2.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 11 202510 x 30.0kg40kg
Sep 04 20259 x 30.0kg39kg
Aug 27 202510 x 22.5kg29kg
Apr 16 202513 x 22.5kg33kg
Apr 09 202512 x 21.25kg30kg
Apr 03 202512 x 20.0kg29kg

Dumbell Hammer curl (Uni-Lateral)

0.2 kg/week, 0.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 24 20258 x 28.5kg35kg
Apr 13 20257 x 28.5kg34kg

Incline Lateral Raise

0.3 kg/week, 1.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jul 11 202512 x 9.0kg13kg
Jul 03 202512 x 8.75kg12kg
Jun 26 202512 x 8.5kg12kg
Jun 16 202512 x 8.25kg12kg
Jun 03 202512 x 8.0kg12kg
May 23 202512 x 7.75kg10kg
May 16 202512 x 7.5kg10kg
May 02 202512 x 7.25kg10kg
Apr 26 202512 x 7.0kg10kg

Cossack squat

1.2 kg/week, 5.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 08 202512 x 17.0kg25kg
Jul 26 202512 x 16.0kg23kg
Jul 18 202512 x 15.0kg22kg
Jul 10 202512 x 14.0kg20kg
Jul 01 202512 x 13.0kg19kg
Jun 24 202512 x 12.0kg17kg
Jun 17 202512 x 11.0kg16kg
Jun 05 202512 x 10.0kg14kg
May 30 202512 x 9.0kg13kg
May 19 202512 x 8.0kg12kg
May 12 202512 x 7.0kg10kg
May 05 202512 x 6.0kg9kg
Apr 28 202512 x 5.0kg7kg

Kneeling unilateral tricep extension

0.5 kg/week, 2.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
May 27 202518 x 14.0kg26kg
May 24 202520 x 13.5kg27kg
May 20 202520 x 13.0kg27kg
May 14 202520 x 12.5kg25kg
May 07 202520 x 12.5kg25kg
Apr 29 202520 x 12.0kg25kg

Mid grip pulldown (Mag grip)

1.4 kg/week, 5.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 18 202512 x 94.0kg136kg
Aug 14 202512 x 94.0kg136kg
Aug 11 202512 x 93.5kg134kg
Aug 06 202512 x 93.5kg134kg
Aug 03 202512 x 93.0kg134kg
Jul 23 202512 x 93.0kg134kg
Jul 21 202512 x 92.0kg133kg
Jul 16 202512 x 91.0kg131kg
Jul 11 202512 x 90.0kg130kg
Jul 09 202512 x 89.0kg129kg
Jul 03 202512 x 89.0kg129kg
Jun 30 202512 x 88.0kg127kg
Jun 26 202512 x 87.5kg126kg
Jun 23 202512 x 87.0kg126kg
Jun 19 202512 x 86.0kg124kg
Jun 16 202512 x 85.0kg123kg
Jun 03 202512 x 84.0kg121kg
May 27 202512 x 83.5kg120kg
May 20 202512 x 83.0kg120kg
May 14 202512 x 82.0kg118kg
May 07 202512 x 80.0kg116kg

Romanian deadlift

27.0 kg/week, 115.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Jun 24 202510 x 100.0kg134kg
Jun 17 202510 x 80.0kg107kg

Hip Power Snatch

7.0 kg/week, 30.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Aug 19 20253 x 50.0kg54kg
Aug 08 20253 x 40.0kg43kg

Stiff Leg Deadlift (TNG)

1.7 kg/week, 7.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 03 20257 x 153.5kg185kg
Oct 29 20257 x 152.5kg184kg
Sep 29 20257 x 151.5kg183kg
Sep 23 20257 x 150.0kg182kg
Sep 15 20257 x 148.5kg179kg
Sep 08 20256 x 147.5kg172kg
Sep 01 20256 x 146.0kg171kg
Aug 19 20256 x 145.0kg170kg
Aug 08 20256 x 140.0kg164kg

Iso-Lateral Standing Row (Hammer Strength)

6.3 kg/week, 27.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Oct 02 202511 x 66.25kg92kg
Sep 26 202511 x 66.25kg92kg
Sep 18 202512 x 65.0kg94kg
Sep 11 202512 x 85.0kg123kg
Aug 21 202512 x 90.0kg130kg

30 degrees Smith Press

0.6 kg/week, 2.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 01 202510 x 82.5kg110kg
Sep 27 20259 x 82.0kg106kg
Sep 20 20259 x 81.5kg105kg
Sep 13 20259 x 81.0kg105kg
Sep 06 20259 x 80.5kg104kg
Aug 26 20259 x 80.0kg104kg

Seated Smith machine BTN press

0.6 kg/week, 2.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 01 20258 x 53.5kg66kg
Sep 27 20257 x 53.5kg64kg
Sep 20 20259 x 53.0kg69kg
Sep 13 20258 x 53.0kg66kg
Sep 06 20257 x 53.0kg64kg
Aug 26 20258 x 50.0kg63kg

DB Lateral Raises

0.2 kg/week, 0.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 27 202520 x 8.5kg17kg
Sep 20 202520 x 8.5kg17kg
Sep 13 202520 x 8.5kg17kg
Sep 06 202520 x 8.5kg17kg
Aug 26 202520 x 8.5kg17kg

Single arm Iso-Lateral Back (Hammer Strength) #2

1.1 kg/week, 4.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 07 202512 x 54.0kg78kg
Oct 31 202512 x 53.75kg77kg
Oct 02 202512 x 53.25kg77kg
Sep 26 202512 x 52.5kg75kg
Sep 18 202512 x 52.0kg75kg
Sep 11 202511 x 52.0kg72kg
Sep 04 202510 x 51.25kg68kg
Aug 27 202510 x 50.0kg67kg

Smith machine bench

0.9 kg/week, 4.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 05 20259 x 91.5kg118kg
Oct 28 20259 x 91.0kg118kg
Oct 01 20259 x 90.5kg116kg
Sep 25 20259 x 90.0kg116kg
Sep 17 20259 x 90.0kg116kg
Sep 09 20257 x 90.5kg109kg
Sep 03 20257 x 90.0kg109kg
Aug 29 20257 x 90.0kg109kg

60 degrees smith machine bench

0.5 kg/week, 2.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 05 20258 x 65.5kg81kg
Oct 28 20257 x 65.5kg79kg
Oct 01 20257 x 65.5kg79kg
Sep 25 20256 x 65.0kg76kg
Sep 17 20256 x 65.0kg76kg
Sep 09 20257 x 65.5kg79kg
Sep 03 20257 x 65.0kg79kg
Aug 29 20257 x 65.0kg79kg

Laying DB side raises

0.4 kg/week, 1.8 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 05 202511 x 12.0kg17kg
Oct 28 202511 x 12.0kg17kg
Oct 01 202510 x 12.0kg16kg
Sep 25 202510 x 12.0kg16kg
Sep 17 202510 x 12.0kg16kg
Sep 09 20259 x 12.5kg16kg
Sep 03 202512 x 10.0kg14kg
Aug 29 20259 x 10.0kg13kg

EZ bar overhead extensions (5kg)

5.7 kg/week, 24.5 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 09 202510 x 28.0kg38kg
Sep 03 202510 x 27.5kg36kg
Aug 29 202510 x 22.5kg29kg

Close grip preacher curl

0.4 kg/week, 1.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Oct 29 20257 x 37.5kg45kg
Sep 29 20258 x 36.5kg45kg
Sep 23 20257 x 36.0kg44kg
Sep 15 20256 x 36.0kg42kg
Sep 08 20257 x 35.5kg42kg
Sep 01 20257 x 35.0kg42kg

Single arm rear delt cable fly

0.5 kg/week, 2.1 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 15 202512 x 12.5kg17kg
Sep 08 202512 x 12.25kg17kg
Sep 01 202511 x 12.25kg17kg

Lying rear delt DB raises

0.2 kg/week, 0.9 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 07 202510 x 10.0kg13kg
Oct 31 202510 x 10.0kg13kg
Oct 02 202512 x 8.0kg12kg
Sep 18 202510 x 8.0kg11kg
Sep 11 20259 x 9.0kg12kg
Sep 04 202512 x 8.0kg12kg

Iso-lateral wide grip pulldown (Hammer strength)

1.0 kg/week, 4.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Sep 15 20259 x 71.0kg92kg
Sep 08 20259 x 70.0kg91kg

Unilateral overhead tricep extension (Hardcore)

1.0 kg/week, 4.3 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 05 202512 x 25.0kg36kg
Oct 28 202512 x 22.5kg32kg
Oct 01 202512 x 22.0kg32kg
Sep 25 202512 x 21.25kg30kg
Sep 17 202512 x 20.0kg29kg

Machine pullover

2.9 kg/week, 12.6 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 07 20258 x 82.0kg103kg
Oct 31 20258 x 81.5kg101kg
Sep 29 20257 x 81.0kg98kg
Sep 23 20257 x 80.0kg97kg
Sep 18 20256 x 70.0kg82kg

Seated leg curl

0.7 kg/week, 3.0 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 07 202512 x 78.0kg113kg
Oct 31 202511 x 78.0kg108kg
Oct 02 202512 x 76.0kg110kg
Sep 26 202512 x 76.0kg110kg
Sep 18 202512 x 76.0kg110kg

Iso-lateral wide grip pulldown (Hardcore)

0.5 kg/week, 2.2 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 03 202510 x 46.25kg62kg
Oct 29 202512 x 45.5kg65kg
Sep 29 202511 x 45.5kg63kg
Sep 23 202512 x 45.0kg65kg

Single arm rear delt cable fly (Hardcore)

0.2 kg/week, 0.7 kg/month

1M
3M
6M
All
Reps
Weight
E1RM
DateSetE1RM
Nov 03 202512 x 21.0kg30kg
Oct 29 202512 x 20.5kg29kg
Sep 29 202512 x 20.0kg29kg
Sep 23 202512 x 20.0kg29kg