Training sessions logged
224
9 Feb 2026 to 7 Nov 2026
Working sets
2,017
Warm-ups excluded
Personal bests
338
Across 54 lifts
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Strength by muscle
How much heavier each muscle's best sets are than when I started training them. Every lift starts at 0% on its own first counted session, so stack weights, dumbbells and plates all count the same.
Chest
6 lifts
+54%heavier than when I started
- Incline dumbbell press18 to 32 +78%
- Pec fly (machine)45 to 75 +67%
- Smith press36 kg to 56 kg +56%
- Chest press (plate loaded)40 kg to 70 kg +75%
- Converging chest press50 to 59 +18%
- Bench press50 kg to 55 kg +10%
Back
5 lifts
+76%heavier than when I started
- Seated cable row (narrow grip)45 to 75 +67%
- Lat pulldown50 to 82 +64%
- Seated row (eGym)60 to 81 +35%
- Seated cable row (wide grip)38 to 75 +97%
- Chest supported row70 kg to 83.3 kg +19%
Shoulders
6 lifts
+49%heavier than when I started
- Lateral raise (dumbbell)8 to 14 +75%
- Lateral raise (cable) (left and right)9 to 16 +78%
- Dumbbell shoulder press16 to 22.8 +43%
- Rear delt fly (machine)45 to 54 +20%
- Converging shoulder press45 to 54 +20%
- Smith shoulder press46 kg to 51 kg +11%
Biceps
4 lifts
+47%heavier than when I started
- Incline dumbbell curl10 to 18 +80%
- Preacher curl (dumbbell) (left and right)8 to 14 +75%
- Hammer curl14 to 16 +14%
- Preacher curl (bar)15 kg to 13.3 kg -11%
Triceps
3 lifts
+51%heavier than when I started
- Tricep pushdown45 to 68 +51%
- Overhead tricep extension27 to 45 +67%
- Single-arm tricep pushdown (left and right)16 to 14.7 -8%
Quads
2 lifts
+76%heavier than when I started
- Leg extension41 to 86 +110%
- Angled leg press120 kg to 170 kg +42%
Hamstrings
1 lift (one only)
+42%heavier than when I started
- Leg curl45 to 64 +42%
Calves
1 lift (one only)
+0%heavier than when I started
- Standing calf raise55 to 55 +0%
Core
1 lift (one only)
+20%heavier than when I started
- Ab crunch (eGym)55 to 66 +20%
What is measured. For each lift, the heaviest working set of each session (weight first; reps only break ties), compared with the first session after a two-session learning period. A muscle's line is the average of its lifts' changes that month.
Which lifts count. Loaded lifts with at least six counted sessions, listed under each muscle. Bodyweight lifts are left out. Muscles with one lift show that lift only, so read them as a single exercise.
Lifts by muscle
Every lift of one muscle as its own chart, on a shared time axis so you can see which ones moved when. Each chart has its own weight scale. Filled dots are new personal bests, hollow ones have an estimated date, grey dots are the learning period.
Incline dumbbell press
18 to 32+78%
Pec fly (machine)
45 to 75+67%
Smith press
36 to 61 kg+69%
Chest press (plate loaded)
40 to 70 kg+75%
Converging chest press
50 to 59+18%
Bench press
50 to 60 kg+20%
Incline bench press
50 to 50 kg0%
Cable pec fly
18 to 180%
Lift progress
Pick a lift to see how its best set has changed: the heaviest working set of each session, with its reps below. More weight always beats more reps. Left and right sides share one chart. Dots mark new personal bests.
- Session
- New personal best
- Personal best, date estimated
- Learning period, not counted
The heaviest working set of each session, in the units the weight was logged in: stack, or dumbbell per hand. More weight always beats more reps; at the same weight, more reps counts as progress. Reps in that set are shown below. The first two sessions of a lift are a learning period and are not counted.
Rows compared
Seated cable row (narrow grip): 61 sessions, the same row every time. Wide variants: 46 sessions across 3 machines. I switched machine 10 times, so a stint lasts about 2 sessions before I move on.
How much heavier each has become
- Seated cable row (narrow grip)
- Seated row (eGym)
- Seated cable row (wide grip)
- Chest supported row
- New personal best
- Personal best, date estimated
- Learning period, not counted
Each line is how much heavier its best set is than at its own first counted session, so machines with different weight scales (cable stack, plates, eGym) can sit on one chart. The first two sessions of each are a learning period and are not drawn.
When I did each one
| Wide variant | Sessions | In use | Heavier since start | Per month in use |
|---|---|---|---|---|
| Seated row (eGym) | 19 | 13 Apr 2026 to 19 Sep 2026 | +35% | +7.6% |
| Seated cable row (wide grip) | 17 | 22 Feb 2026 to 7 Nov 2026 | +97% | +12.1% |
| Chest supported row | 10 | 12 Mar 2026 to 16 Sep 2026 | +29% | +17.7% |
Read this as a rough guide, not a verdict: each machine starts at a different strength, and a short stint says little about how it would grow if I stuck with it. Percentages are against each machine's own first counted session.
Biggest gains
- Dips+267%
6 to 22 reps over 54 sessions
- Pull-up+200%
4 to 12 reps over 8 sessions
- Leg extension+110%
41 to 86 (logged weight) over 19 sessions
- Seated cable row (wide grip)+97%
38 to 75 (logged weight) over 15 sessions
- Preacher curl (dumbbell) (left and right)+88%
8 to 15 (logged weight) over 28 sessions
- Overhead tricep extension+85%
27 to 50 (logged weight) over 31 sessions
- Incline dumbbell curl+80%
10 to 18 (logged weight) over 58 sessions
- Incline dumbbell press+78%
18 to 32 (logged weight) over 57 sessions
Lift status
| Lift | Status | Sessions since best | Last done |
|---|---|---|---|
| Seated cable row (narrow grip) | Stalled | 17 | 7 Nov 2026 |
| Incline dumbbell curl | Stalled | 13 | 7 Nov 2026 |
| Tricep pushdown | Stalled | 12 | 5 Nov 2026 |
| Converging shoulder press | Stalled | 11 | 5 Nov 2026 |
| Dips | Stalled | 10 | 5 Nov 2026 |
| Lateral raise (cable) (left and right) | Stalled | 10 | 5 Nov 2026 |
| Hammer curl | Stalled | 7 | 7 Nov 2026 |
| Incline dumbbell press | Stalled | 6 | 5 Nov 2026 |
Weekly volume by muscle
Hard sets per muscle each week. Every working set is taken to failure, so counting sets is a fair measure; a primary muscle gets a full set of credit and a helper muscle half.
- Fewer sets
- 17 or more a week
Training consistency
- Exact date in my notes
- Date estimated from note order
How much of this can you trust?
The rest of the 224 sessions are dated from the order of my notes and flagged as estimated.
2,317 sets parsed from shorthand like 30e-9 or 59nf-8.
How far can the estimated dates be out?
128 sessions have no date written down. Each is placed by spacing it evenly between the dated sessions around it, in the order I wrote them, with no two sessions on the same day. Two checks say how far out that can be.
- Tested on my own exact dates: I hid 96 of them, one at a time, and let the pipeline date each one again with the same code it uses for the rest. The typical error was 0 days, 92% were within three days, and the worst was 12 days out.
- Checked against my watch: since 1 Apr 2026 every gym day is recorded (my watch starts a workout automatically, and before that my gym app logged visits). 62 of the 83 estimated dates (75%) fall on a day with a recorded strength workout. The rest may be a day or two out, or a workout I did not start.
- Estimated dates are marked on the charts (hollow dots, grey weeks), so they are never passed off as exact.
How my notes get cleaned
Incline db press 18-8, 30-7, 26-9
Incline dumbbell press
- Set 1188 reps
- Set 2307 reps
- Set 3269 reps
Three sets of weight and reps. The light first set is a warm-up, which the warehouse works out later.
Flat machine press 35e-7, 30e-8
Chest press (plate loaded)
- Set 135 per side7 reps
- Set 230 per side8 reps
The e means plates per side, so these weights are kept as per-side values.
Lat raise 14-12, 14-9.5
Lateral raise (dumbbell)
- Set 11412 reps
- Set 2149.5 repspartial last rep
A decimal rep count means the last rep was only a partial.
Preached l 14-8, 12-5
Preacher curl (dumbbell)
- Set 1148 reps
- Set 2125 reps
A known typo is matched to the left-hand preacher curl.
Rdf 59-fail, 54-5
Rear delt fly (machine)
- Set 1590 repsfailed
- Set 2545 reps
fail means zero reps. It is kept, but left out of strength estimates.
Seated row 59nf-8, 50-9
Seated cable row (narrow grip)
- Set 1598 repsnon full rom
- Set 2509 reps
nf marks a non-full range of motion, which is kept out of personal bests.
Dips 14, 9
Dips
- Set 1bodyweight14 repsbodyweight
- Set 2bodyweight9 repsbodyweight
Bodyweight lifts have reps and no weight.
Pec fly skipped
Pec fly (machine)
Recorded as skipped.
A skipped exercise is recorded as skipped, not as missing data.
Egym 56-62 -15
Ab crunch (eGym)
- Set 156 down, 62 up15 repseccentric weight
On the eGym machine, 56 is the resistance pushing down and 62 the resistance on the way back up.
24 March post interview
24 Mar 2026
Remark kept: “post interview”
A date with a remark: the date is read, and the remark is kept as context.
20feb
20 Feb 2026
Dates are written in many formats.
22
Day 22, month inferred
Often only the day was written, so the month follows the previous dated session.
A human in the loop
Step 1
The pipeline estimates
Most of my notes have no date, so it infers one from the dated sessions around them.
Step 2
The audit flags
Crowded weeks, two sessions on one day and long gaps are listed with the reasoning.
Step 3
I fix the notes
I add the real date above a flagged session. Nothing is silently overwritten.
Step 4
It re-runs
The same graph runs again and a new snapshot shows what changed.
Hollow dot: estimated date. Ringed: the audit thinks it is wrong. Rows are day types.