Destination 3 of 6

Athletics / Weightlifting Training log

Heavier sets,
one week at a time.

Push, pull and shoulder days since Sep 14: 28 sessions, 723 working sets (dropsets excluded).

Every logged working set. Descriptive, not a programme or a strength rating.

Sessions logged28Sep 14 → Nov 8

Working sets7239,391 reps

Loaded volume382,328 lbReps × weight, loaded lifts only

Exercises56Names kept as logged

01 / Volume

How much work each session moved.

■ Chest■ Back■ ShouldersBodyweight and assisted sets count no volume (0 lb).

02 / Progress by exercise

Top sets and rep targets, session by session.

Every exercise logged more than once. The left axis is weight: the heaviest set, plus the heaviest weight managed for at least 10 reps and for at least 12 reps. The bars, on the right axis, count the reps done at the heaviest set. Assisted lifts plot the least assistance instead, so lower is better. A line breaks where a session had no set reaching 10 or 12 reps.

― Heaviest set (left axis, lb)╌ Heaviest for 10+ reps (left axis, lb)┈ Heaviest for 12+ reps (left axis, lb)▮ Reps at the heaviest set (right axis)

Incline Barbell Press

Chest

+20 lb top setLatest, Nov 2: heaviest 145 lb × 5; 10+ reps 135 lb; 12+ reps 95 lb.Estimated 1RM, latest: 180 lb

Dumbbell Press

Chest

+5 lb top setLatest, Oct 13: heaviest 50 lb × 8; 10+ reps 45 lb; 12+ reps 45 lb.Estimated 1RM, latest: 63.3 lb

Incline Dumbbell Flys

Chest

-5 lb top setLatest, Oct 27: heaviest 20 lb × 12; 10+ reps 20 lb; 12+ reps 20 lb.Estimated 1RM, latest: 28 lb

Machine Flys

Chest

+0 lb top setLatest, Oct 27: heaviest 145 lb × 9; 10+ reps 130 lb; 12+ reps 130 lb.Estimated 1RM, latest: 188.5 lb

Assisted Pullups

Back

Assist weight · lower means less helpLatest, Nov 8: heaviest 0 lb assist × 6; 10+ reps 40 lb assist; 12+ reps —.

Bent Over Rows

Back

+50 lb top setLatest, Nov 3: heaviest 155 lb × 10; 10+ reps 155 lb; 12+ reps 135 lb.Estimated 1RM, latest: 206.7 lb

Lat Pulldowns

Back

+15 lb top setLatest, Nov 3: heaviest 145 lb × 6; 10+ reps 130 lb; 12+ reps 115 lb.Estimated 1RM, latest: 174 lb

Seated Cable Rows

Back

+14 lb top setLatest, Oct 25: heaviest 72 lb × 11; 10+ reps 72 lb; 12+ reps 65 lb.Estimated 1RM, latest: 98.4 lb

Machine Crunches

Abs

+25 lb top setLatest, Nov 2: heaviest 40 lb × 10; 10+ reps 40 lb; 12+ reps 30 lb.Estimated 1RM, latest: 53.3 lb

Dumbbell Shoulder Press

Shoulders

+15 lb top setLatest, Nov 6: heaviest 60 lb × 3; 10+ reps 50 lb; 12+ reps 50 lb.Estimated 1RM, latest: 70 lb

Bent Over Dumbbell Raises

Shoulders

+5 lb top setLatest, Oct 8: heaviest 10 lb × 12; 10+ reps 10 lb; 12+ reps 10 lb.Estimated 1RM, latest: 14 lb

Shoulder Raises

Shoulders

+2 lb top setLatest, Nov 6: heaviest 22 lb × 12; 10+ reps 22 lb; 12+ reps 22 lb.Estimated 1RM, latest: 30.8 lb

Assisted Dips

Triceps

Assist weight · lower means less helpLatest, Nov 6: heaviest 0 lb assist × 15; 10+ reps 0 lb assist; 12+ reps 0 lb assist.

Cable Rope Extensions

Triceps

+7 lb top setLatest, Oct 8: heaviest 52 lb × 9; 10+ reps 48 lb; 12+ reps 48 lb.Estimated 1RM, latest: 67.6 lb

Barbell Press

Chest

+10 lb top setLatest, Nov 2: heaviest 135 lb × 5; 10+ reps 115 lb; 12+ reps 95 lb.Estimated 1RM, latest: 157.5 lb

Incline Dumbbell Press

Chest

+0 lb top setLatest, Oct 27: heaviest 48 lb × 8; 10+ reps 40 lb; 12+ reps —.Estimated 1RM, latest: 60.8 lb

Cable Shoulder Raises

Shoulders

+2 lb top setLatest, Nov 6: heaviest 10 lb × 15; 10+ reps 10 lb; 12+ reps 10 lb.Estimated 1RM, latest: 15 lb

Overhead Dumbbell Tricep Extensions

Triceps

-3 lb top setLatest, Oct 16: heaviest 22 lb × 12; 10+ reps 22 lb; 12+ reps 22 lb.Estimated 1RM, latest: 30.8 lb

Assisted Pull-ups

Back

Assist weight · lower means less helpLatest, Oct 10: heaviest 30 lb assist × 5; 10+ reps 70 lb assist; 12+ reps 70 lb assist.

Back Extensions

Back

+0 lb top setLatest, Oct 25: heaviest 25 lb × 12; 10+ reps 25 lb; 12+ reps 25 lb.Estimated 1RM, latest: 35 lb

Barbell Curls

Biceps

+0 lb top setLatest, Oct 29: heaviest 60 lb × 12; 10+ reps 60 lb; 12+ reps 60 lb.Estimated 1RM, latest: 84 lb

Diverging Seated Row

Back

+0 lb top setLatest, Oct 29: heaviest 130 lb × 6; 10+ reps 115 lb; 12+ reps 100 lb.Estimated 1RM, latest: 157.2 lb

Lat Pull Downs

Back

+15 lb top setLatest, Oct 14: heaviest 145 lb × 5; 10+ reps 130 lb; 12+ reps 115 lb.Estimated 1RM, latest: 173.3 lb

Shoulder Press

Shoulders

-10 lb top setLatest, Oct 16: heaviest 45 lb × 10; 10+ reps 45 lb; 12+ reps 42 lb.Estimated 1RM, latest: 60.2 lb

Barbell Front Delt Curls

Biceps

+0 lb top setLatest, Nov 6: heaviest 50 lb × 12; 10+ reps 50 lb; 12+ reps 50 lb.Estimated 1RM, latest: 70 lb

DCC Cable Flys

Chest

+0 lb top setLatest, Oct 27: heaviest 27 lb × 8; 10+ reps 20 lb; 12+ reps 17 lb.Estimated 1RM, latest: 34.2 lb

Cable Flys

Chest

+0 lb top setLatest, Nov 2: heaviest 28 lb × 10; 10+ reps 28 lb; 12+ reps 20 lb.Estimated 1RM, latest: 37.3 lb

Seated Rows

Back

+15 lb top setLatest, Nov 8: heaviest 130 lb × 12; 10+ reps 130 lb; 12+ reps 130 lb.Estimated 1RM, latest: 182 lb

Decline Crunches

Abs

+5 lb top setLatest, Nov 3: heaviest 25 lb × 15; 10+ reps 25 lb; 12+ reps 25 lb.Estimated 1RM, latest: 37.5 lb

Barbell Shoulder Press

Shoulders

+0 lb top setLatest, Oct 30: heaviest 105 lb × 3; 10+ reps 85 lb; 12+ reps 65 lb.Estimated 1RM, latest: 115.5 lb

Rear Delt Raises

Shoulders

+0 lb top setLatest, Nov 6: heaviest 8 lb × 15; 10+ reps 8 lb; 12+ reps 8 lb.Estimated 1RM, latest: 12 lb

Cable Tricep Extensions

Triceps

+12 lb top setLatest, Nov 6: heaviest 50 lb × 12; 10+ reps 50 lb; 12+ reps 50 lb.Estimated 1RM, latest: 70 lb

Overhead Tricep Extensions

Triceps

+0 lb top setLatest, Oct 30: heaviest 18 lb × 10; 10+ reps 18 lb; 12+ reps 15 lb.Estimated 1RM, latest: 24 lb

Show the values behind these charts

Per exercise and session: heaviest set, its reps, and the heaviest weight lifted for at least 10 and 12 reps.
Exercise	Date	Heaviest set	Reps	10+ reps	12+ reps
Incline Barbell Press	Sep 14	125 lb	6	115 lb	95 lb
Incline Barbell Press	Sep 21	125 lb	8	115 lb	115 lb
Incline Barbell Press	Oct 13	135 lb	5	115 lb	115 lb
Incline Barbell Press	Nov 2	145 lb	5	135 lb	95 lb
Dumbbell Press	Sep 14	45 lb	7	38 lb	30 lb
Dumbbell Press	Sep 21	50 lb	6	45 lb	38 lb
Dumbbell Press	Oct 13	50 lb	8	45 lb	45 lb
Incline Dumbbell Flys	Sep 14	25 lb	8	22 lb	20 lb
Incline Dumbbell Flys	Sep 21	28 lb	8	25 lb	22 lb
Incline Dumbbell Flys	Sep 28	28 lb	8	25 lb	22 lb
Incline Dumbbell Flys	Oct 27	20 lb	12	20 lb	20 lb
Machine Flys	Sep 14	145 lb	8	130 lb	115 lb
Machine Flys	Sep 21	145 lb	8	130 lb	130 lb
Machine Flys	Sep 28	145 lb	8	130 lb	130 lb
Machine Flys	Oct 5	120 lb	9	100 lb	80 lb
Machine Flys	Oct 21	145 lb	5	130 lb	115 lb
Machine Flys	Oct 27	145 lb	9	130 lb	130 lb
Assisted Pullups	Sep 15	50 lb assist	7	70 lb assist	90 lb assist
Assisted Pullups	Sep 23	60 lb assist	8	70 lb assist	90 lb assist
Assisted Pullups	Sep 30	60 lb assist	8	70 lb assist	70 lb assist
Assisted Pullups	Oct 7	30 lb assist	4	50 lb assist	90 lb assist
Assisted Pullups	Oct 14	55 lb assist	8	70 lb assist	70 lb assist
Assisted Pullups	Oct 22	40 lb assist	10	40 lb assist	70 lb assist
Assisted Pullups	Oct 25	0 lb assist	3	70 lb assist	90 lb assist
Assisted Pullups	Oct 29	0 lb assist	4	70 lb assist	70 lb assist
Assisted Pullups	Nov 3	0 lb assist	5	90 lb assist	90 lb assist
Assisted Pullups	Nov 8	0 lb assist	6	40 lb assist	—
Bent Over Rows	Sep 15	105 lb	10	105 lb	85 lb
Bent Over Rows	Sep 23	115 lb	10	115 lb	105 lb
Bent Over Rows	Sep 30	135 lb	10	135 lb	115 lb
Bent Over Rows	Oct 7	135 lb	10	135 lb	115 lb
Bent Over Rows	Oct 14	135 lb	12	135 lb	135 lb
Bent Over Rows	Oct 22	135 lb	9	115 lb	115 lb
Bent Over Rows	Oct 29	135 lb	10	135 lb	125 lb
Bent Over Rows	Nov 3	155 lb	10	155 lb	135 lb
Lat Pulldowns	Sep 15	130 lb	8	115 lb	100 lb
Lat Pulldowns	Sep 23	145 lb	6	130 lb	115 lb
Lat Pulldowns	Sep 30	145 lb	6	130 lb	115 lb
Lat Pulldowns	Oct 10	130 lb	12	130 lb	130 lb
Lat Pulldowns	Oct 22	150 lb	6	130 lb	130 lb
Lat Pulldowns	Oct 29	145 lb	6	130 lb	130 lb
Lat Pulldowns	Nov 3	145 lb	6	130 lb	115 lb
Seated Cable Rows	Sep 15	58 lb	12	58 lb	58 lb
Seated Cable Rows	Sep 23	65 lb	12	65 lb	65 lb
Seated Cable Rows	Sep 30	65 lb	12	65 lb	65 lb
Seated Cable Rows	Oct 7	72 lb	10	72 lb	65 lb
Seated Cable Rows	Oct 14	72 lb	8	65 lb	50 lb
Seated Cable Rows	Oct 25	72 lb	11	72 lb	65 lb
Machine Crunches	Sep 15	15 lb	15	15 lb	15 lb
Machine Crunches	Sep 21	20 lb	15	20 lb	20 lb
Machine Crunches	Sep 28	20 lb	15	20 lb	20 lb
Machine Crunches	Oct 7	10 lb	20	10 lb	10 lb
Machine Crunches	Oct 10	10 lb	20	10 lb	10 lb
Machine Crunches	Oct 13	20 lb	20	20 lb	20 lb
Machine Crunches	Oct 21	15 lb	15	15 lb	15 lb
Machine Crunches	Oct 27	35 lb	10	35 lb	25 lb
Machine Crunches	Nov 2	40 lb	10	40 lb	30 lb
Dumbbell Shoulder Press	Sep 16	45 lb	7	38 lb	38 lb
Dumbbell Shoulder Press	Sep 25	52 lb	7	42 lb	42 lb
Dumbbell Shoulder Press	Oct 1	52 lb	7	42 lb	42 lb
Dumbbell Shoulder Press	Oct 24	45 lb	4	38 lb	—
Dumbbell Shoulder Press	Oct 30	48 lb	6	38 lb	38 lb
Dumbbell Shoulder Press	Nov 6	60 lb	3	50 lb	50 lb
Bent Over Dumbbell Raises	Sep 16	5 lb	12	5 lb	5 lb
Bent Over Dumbbell Raises	Sep 25	8 lb	12	8 lb	8 lb
Bent Over Dumbbell Raises	Oct 1	8 lb	12	8 lb	8 lb
Bent Over Dumbbell Raises	Oct 8	10 lb	12	10 lb	10 lb
Shoulder Raises	Sep 25	20 lb	12	20 lb	20 lb
Shoulder Raises	Oct 1	20 lb	12	20 lb	20 lb
Shoulder Raises	Oct 8	22 lb	12	22 lb	22 lb
Shoulder Raises	Oct 16	25 lb	12	25 lb	25 lb
Shoulder Raises	Oct 24	22 lb	12	22 lb	22 lb
Shoulder Raises	Oct 30	25 lb	12	25 lb	25 lb
Shoulder Raises	Nov 6	22 lb	12	22 lb	22 lb
Assisted Dips	Sep 25	30 lb assist	6	50 lb assist	90 lb assist
Assisted Dips	Oct 1	30 lb assist	6	50 lb assist	70 lb assist
Assisted Dips	Oct 8	30 lb assist	9	55 lb assist	55 lb assist
Assisted Dips	Oct 24	30 lb assist	10	30 lb assist	50 lb assist
Assisted Dips	Oct 30	0 lb assist	10	0 lb assist	55 lb assist
Assisted Dips	Nov 2	25 lb assist	6	55 lb assist	55 lb assist
Assisted Dips	Nov 6	0 lb assist	15	0 lb assist	0 lb assist
Cable Rope Extensions	Sep 25	45 lb	10	45 lb	38 lb
Cable Rope Extensions	Oct 1	45 lb	10	45 lb	38 lb
Cable Rope Extensions	Oct 8	52 lb	9	48 lb	48 lb
Barbell Press	Sep 28	125 lb	8	115 lb	115 lb
Barbell Press	Oct 5	145 lb	5	135 lb	95 lb
Barbell Press	Oct 21	145 lb	8	125 lb	125 lb
Barbell Press	Oct 27	155 lb	5	135 lb	135 lb
Barbell Press	Nov 2	135 lb	5	115 lb	95 lb
Incline Dumbbell Press	Sep 28	48 lb	7	45 lb	38 lb
Incline Dumbbell Press	Oct 5	52 lb	4	42 lb	42 lb
Incline Dumbbell Press	Oct 21	50 lb	7	45 lb	—
Incline Dumbbell Press	Oct 27	48 lb	8	40 lb	—
Cable Shoulder Raises	Oct 1	8 lb	12	8 lb	8 lb
Cable Shoulder Raises	Oct 8	8 lb	12	8 lb	8 lb
Cable Shoulder Raises	Oct 30	5 lb	15	5 lb	5 lb
Cable Shoulder Raises	Nov 6	10 lb	15	10 lb	10 lb
Overhead Dumbbell Tricep Extensions	Oct 1	25 lb	8	22 lb	22 lb
Overhead Dumbbell Tricep Extensions	Oct 8	22 lb	12	22 lb	22 lb
Overhead Dumbbell Tricep Extensions	Oct 16	22 lb	12	22 lb	22 lb
Assisted Pull-ups	Oct 4	30 lb assist	5	70 lb assist	70 lb assist
Assisted Pull-ups	Oct 10	30 lb assist	5	70 lb assist	70 lb assist
Back Extensions	Oct 4	25 lb	9	10 lb	10 lb
Back Extensions	Oct 25	25 lb	12	25 lb	25 lb
Barbell Curls	Oct 4	60 lb	10	60 lb	50 lb
Barbell Curls	Oct 10	60 lb	12	60 lb	60 lb
Barbell Curls	Oct 16	60 lb	12	60 lb	60 lb
Barbell Curls	Oct 25	70 lb	8	60 lb	60 lb
Barbell Curls	Oct 29	60 lb	12	60 lb	60 lb
Diverging Seated Row	Oct 7	130 lb	8	115 lb	100 lb
Diverging Seated Row	Oct 29	130 lb	6	115 lb	100 lb
Lat Pull Downs	Oct 7	130 lb	10	130 lb	115 lb
Lat Pull Downs	Oct 14	145 lb	5	130 lb	115 lb
Shoulder Press	Oct 8	55 lb	4	50 lb	42 lb
Shoulder Press	Oct 16	45 lb	10	45 lb	42 lb
Barbell Front Delt Curls	Oct 8	50 lb	12	50 lb	50 lb
Barbell Front Delt Curls	Nov 6	50 lb	12	50 lb	50 lb
DCC Cable Flys	Oct 13	27 lb	12	27 lb	27 lb
DCC Cable Flys	Oct 27	27 lb	8	20 lb	17 lb
Cable Flys	Oct 21	28 lb	5	22 lb	22 lb
Cable Flys	Nov 2	160 lb	8	150 lb	145 lb
Cable Flys	Nov 2	28 lb	10	28 lb	20 lb
Seated Rows	Oct 22	115 lb	12	115 lb	115 lb
Seated Rows	Oct 25	125 lb	12	125 lb	125 lb
Seated Rows	Nov 3	115 lb	12	115 lb	115 lb
Seated Rows	Nov 8	130 lb	12	130 lb	130 lb
Decline Crunches	Oct 22	20 lb	20	20 lb	20 lb
Decline Crunches	Oct 29	25 lb	15	25 lb	25 lb
Decline Crunches	Nov 3	25 lb	15	25 lb	25 lb
Barbell Shoulder Press	Oct 24	105 lb	3	65 lb	65 lb
Barbell Shoulder Press	Oct 30	105 lb	3	85 lb	65 lb
Rear Delt Raises	Oct 24	8 lb	15	8 lb	8 lb
Rear Delt Raises	Oct 30	8 lb	15	8 lb	8 lb
Rear Delt Raises	Nov 6	8 lb	15	8 lb	8 lb
Cable Tricep Extensions	Oct 24	38 lb	15	38 lb	38 lb
Cable Tricep Extensions	Oct 30	50 lb	9	42 lb	42 lb
Cable Tricep Extensions	Nov 6	50 lb	12	50 lb	50 lb
Overhead Tricep Extensions	Oct 24	18 lb	10	18 lb	15 lb
Overhead Tricep Extensions	Oct 30	18 lb	10	18 lb	15 lb

Estimated one-rep maximums use the Epley formula (weight × (1 + reps ÷ 30)) on the best set; they are rough for high-rep sets and were not tested.

03 / The log

Every set, as written.

Show all 723 working sets

Weightlifting log; sets are reps × pounds.
Date	Split	Exercise	Sets	Kind
Sep 14	Chest & Abs	Incline Barbell Press	20×45, 12×95, 10×115, 6×125	loaded
Sep 14	Chest & Abs	Dumbbell Press	12×30, 10×38, 8×42, 7×45	loaded
Sep 14	Chest & Abs	Incline Dumbbell Flys	12×18, 12×20, 10×22, 8×25	loaded
Sep 14	Chest & Abs	Machine Flys	12×100, 12×115, 10×130, 8×145	loaded
Sep 14	Chest & Abs	Leg Raises	25×0, 25×0, 20×0, 15×0	bodyweight
Sep 15	Back & Abs	Assisted Pullups	18×120, 12×90, 10×70, 7×50	assisted
Sep 15	Back & Abs	Bent Over Rows	20×45, 15×65, 12×85, 10×105	loaded
Sep 15	Back & Abs	Lat Pulldowns	12×85, 12×100, 10×115, 8×130	loaded
Sep 15	Back & Abs	Seated Cable Rows	15×42, 12×50, 12×58, 10×58	loaded
Sep 15	Back & Abs	Machine Crunches	20×0, 20×5, 20×10, 15×15	loaded
Sep 16	Delts & Tris & Abs	Dumbbell Shoulder Press	12×30, 12×38, 9×42, 7×45	loaded
Sep 16	Delts & Tris & Abs	Dumbbell Shoulder Raises	15×15, 12×18, 12×18, 12×20	loaded
Sep 16	Delts & Tris & Abs	Bent Over Dumbbell Raises	12×5, 12×5, 12×5, 12×5	loaded
Sep 16	Delts & Tris & Abs	Weighted Dips	8×0, 8×0, 6×0	bodyweight
Sep 21	Chest & Abs	Incline Barbell Press	20×45, 12×95, 12×115, 8×125	loaded
Sep 21	Chest & Abs	Dumbbell Press	12×38, 10×45, 6×50, 6×45	loaded
Sep 21	Chest & Abs	Incline Dumbbell Flys	12×22, 12×22, 10×25, 8×28	loaded
Sep 21	Chest & Abs	Machine Flys	12×115, 12×130, 8×145, 8×145	loaded
Sep 21	Chest & Abs	Machine Crunches	20×5, 20×10, 20×15, 15×20	loaded
Sep 23	Back & Abs	Assisted Pullups	15×90, 10×70, 8×60, 7×70	assisted
Sep 23	Back & Abs	Bent Over Rows	20×65, 15×85, 12×105, 10×115	loaded
Sep 23	Back & Abs	Lat Pulldowns	12×100, 12×115, 10×130, 6×145	loaded
Sep 23	Back & Abs	Seated Cable Rows	15×42, 12×50, 12×58, 12×65	loaded
Sep 23	Back & Abs	Decline Situps	25×0, 25×0, 20×0, 15×0	bodyweight
Sep 25	Delts & Tris & Abs	Dumbbell Shoulder Press	12×35, 12×42, 9×48, 7×52	loaded
Sep 25	Delts & Tris & Abs	Shoulder Raises	15×15, 12×18, 12×18, 12×20	loaded
Sep 25	Delts & Tris & Abs	Bent Over Dumbbell Raises	12×8, 12×8, 12×8, 12×8	loaded
Sep 25	Delts & Tris & Abs	Assisted Dips	12×90, 10×50, 6×30	assisted
Sep 25	Delts & Tris & Abs	Cable Rope Extensions	12×30, 12×38, 12×38, 10×45	loaded
Sep 28	Chest & Abs	Barbell Press	20×45, 12×95, 12×115, 8×125	loaded
Sep 28	Chest & Abs	Incline Dumbbell Press	12×38, 10×45, 7×48, 6×45	loaded
Sep 28	Chest & Abs	Incline Dumbbell Flys	12×22, 12×22, 10×25, 8×28	loaded
Sep 28	Chest & Abs	Machine Flys	12×115, 12×130, 8×145, 8×145	loaded
Sep 28	Chest & Abs	Machine Crunches	20×5, 20×10, 20×15, 15×20	loaded
Sep 30	Back & Abs	Assisted Pullups	15×90, 12×70, 10×70, 8×60	assisted
Sep 30	Back & Abs	Bent Over Rows	20×65, 15×95, 12×115, 10×135	loaded
Sep 30	Back & Abs	Lat Pulldowns	12×100, 12×115, 10×130, 6×145	loaded
Sep 30	Back & Abs	Seated Cable Rows	15×50, 12×58, 12×65, 12×65	loaded
Sep 30	Back & Abs	Decline Situps	25×0, 25×0, 25×0, 20×0, 18×0	bodyweight
Oct 1	Shoulders & Tris & Abs	Dumbbell Shoulder Press	12×35, 12×42, 9×48, 7×52	loaded
Oct 1	Shoulders & Tris & Abs	Shoulder Raises	15×15, 12×18, 12×18, 12×20	loaded
Oct 1	Shoulders & Tris & Abs	Bent Over Dumbbell Raises	12×8, 12×8, 12×8, 12×8	loaded
Oct 1	Shoulders & Tris & Abs	Assisted Dips	12×90, 12×70, 10×50, 6×30	assisted
Oct 1	Shoulders & Tris & Abs	Cable Rope Extensions	12×30, 12×38, 12×38, 10×45	loaded
Oct 1	Shoulders & Tris & Abs	Cable Shoulder Raises	12×3, 12×5, 12×8	loaded
Oct 1	Shoulders & Tris & Abs	Overhead Dumbbell Tricep Extensions	12×18, 12×22, 8×25	loaded
Oct 1	Shoulders & Tris & Abs	Leg Raises	25×0, 25×0, 20×0, 20×0, 15×0	bodyweight
Oct 4	Back & Biceps	Assisted Pull-ups	15×90, 12×70, 7×50, 5×30	assisted
Oct 4	Back & Biceps	Bent Over Rows Transposed	15×70, 12×95, 12×120, 10×145	loaded
Oct 4	Back & Biceps	Back Extensions	15×0, 15×0, 15×10, 15×10, 9×25	loaded
Oct 4	Back & Biceps	Barbell Curls	15×40, 15×50, 10×60, 12×50	loaded
Oct 4	Back & Biceps	Seated 1 Arm Curls	20×12, 15×18, 10×22, 12×15	loaded
Oct 5	Chest & Abs	Barbell Press	12×95, 11×135, 5×145, 8×125	loaded
Oct 5	Chest & Abs	Incline Dumbbell Press	12×42, 7×48, 4×52, 8×40	loaded
Oct 5	Chest & Abs	Incline Flys	12×22, 12×22, 10×22	loaded
Oct 5	Chest & Abs	Decline Chest Press	15×25, 10×35	loaded · excluded: 30lbs (no rep count written)
Oct 5	Chest & Abs	Machine Flys	9×120, 10×100, 11×90, 12×80	loaded
Oct 5	Chest & Abs	Leg Raises	25×0, 25×0, 25×0, 25×0, 25×0	bodyweight
Oct 7	Back & Abs	Assisted Pullups	15×90, 10×50, 8×50, 4×30	assisted
Oct 7	Back & Abs	Bent Over Rows	20×45, 12×95, 12×115, 10×135	loaded
Oct 7	Back & Abs	Seated Cable Rows	20×42, 12×58, 12×65, 10×72	loaded
Oct 7	Back & Abs	Diverging Seated Row	12×90, 12×100, 10×115, 8×130	loaded
Oct 7	Back & Abs	Lat Pull Downs	20×85, 15×100, 12×115, 10×130	loaded
Oct 7	Back & Abs	Machine Crunches	20×10, 20×10	loaded
Oct 8	Shoulders & Tris & Abs	Shoulder Press	15×30, 13×42, 10×50, 4×55	loaded · excluded: ds12x22 (dropset)
Oct 8	Shoulders & Tris & Abs	Shoulder Raises	12×18, 12×20, 12×20, 12×22, 12×22	loaded
Oct 8	Shoulders & Tris & Abs	Bent Over Dumbbell Raises	15×8, 15×8, 12×10, 12×10, 15×8	loaded
Oct 8	Shoulders & Tris & Abs	Assisted Dips	15×75, 15×55, 9×30, 9×40	assisted
Oct 8	Shoulders & Tris & Abs	Barbell Front Delt Curls	15×30, 12×40, 12×50, 12×50, 12×20	loaded
Oct 8	Shoulders & Tris & Abs	Cable Rope Extensions	12×42, 12×48, 9×52, 10×48, 12×32	loaded
Oct 8	Shoulders & Tris & Abs	Cable Shoulder Raises	12×8, 12×8, 12×8	loaded
Oct 8	Shoulders & Tris & Abs	Overhead Dumbbell Tricep Extensions	12×18, 12×22, 12×20	loaded
Oct 10	Back & Biceps	Assisted Pull-ups	20×90, 12×70, 9×50, 5×30	assisted
Oct 10	Back & Biceps	Lat Pulldowns	12×100, 12×115, 12×130, 12×130	loaded
Oct 10	Back & Biceps	1 Arm Pulldowns	15×80, 15×100	loaded
Oct 10	Back & Biceps	Diverging Seated Rows	15×95, 12×115, 10×130	loaded
Oct 10	Back & Biceps	Caillou Cable Pulldown	15×42, 15×42, 12×48	loaded
Oct 10	Back & Biceps	Barbell Curls	20×20, 15×40, 15×50, 12×60, 18×40, 15×40, 12×40	loaded
Oct 10	Back & Biceps	Machine Crunches	20×10, 20×10, 20×10	loaded
Oct 13	Chest & Abs	Incline Barbell Press	12×95, 12×115, 5×135, 8×95, 12×65	loaded
Oct 13	Chest & Abs	Dumbbell Press	12×40, 12×45, 8×50, 6×50, 10×32	loaded
Oct 13	Chest & Abs	DCC Cable Flys	15×20, 12×23, 12×27, 12×27, 12×17	loaded
Oct 13	Chest & Abs	Pushups	12×0, 12×0, 12×0	bodyweight
Oct 13	Chest & Abs	Machine Crunches	20×10, 20×20, 15×20, 20×10	loaded
Oct 14	Back & Abs	Assisted Pullups	20×100, 12×70, 8×55, 10×115	assisted
Oct 14	Back & Abs	Bent Over Rows	15×65, 12×105, 12×125, 12×135, 15×65	loaded
Oct 14	Back & Abs	Seated Cable Rows	15×35, 12×50, 10×65, 8×72, 10×42	loaded
Oct 14	Back & Abs	Lat Pull Downs	20×85, 12×115, 10×130, 5×145, 15×85	loaded
Oct 14	Back & Abs	Back Extensions	— nothing written	unrecorded
Oct 14	Back & Abs	Leg Raises	25×0, 25×0, 25×0, 25×0, 25×0	bodyweight
Oct 16	Shoulders, Bis and Tris	Shoulder Press	15×30, 13×42, 10×45, 9×45, 6×45, 10×30	loaded
Oct 16	Shoulders, Bis and Tris	Shoulder Raises	15×15, 12×25, 12×25, 15×20, 15×22	loaded
Oct 16	Shoulders, Bis and Tris	Barbell Curls	15×50, 15×50, 12×60, 12×60	loaded
Oct 16	Shoulders, Bis and Tris	Dumbbell Curls	12×35, 12×35, 12×35	loaded
Oct 16	Shoulders, Bis and Tris	Seated Dumbbell Curls	12×25, 12×25, 12×25	loaded
Oct 16	Shoulders, Bis and Tris	Cable Bar Extensions	12×40, 12×50	loaded
Oct 16	Shoulders, Bis and Tris	Overhead Dumbbell Tricep Extensions	12×18, 12×22, 12×20	loaded
Oct 21	Chest & Abs	Barbell Press	25×45, 15×95, 8×145, 12×125, 6×135, 8×95	loaded
Oct 21	Chest & Abs	Incline Dumbbell Press	10×40, 10×45, 7×50, 8×48	loaded
Oct 21	Chest & Abs	Machine Flys	12×100, 15×115, 11×130, 5×145, 8×100	loaded
Oct 21	Chest & Abs	Cable Flys	20×12, 15×18, 15×22, 5×28, 10×18	loaded
Oct 21	Chest & Abs	Isolateral Incline Press	8×45, 20×10, 10×25	loaded
Oct 21	Chest & Abs	Machine Crunches	20×10, 15×15, 15×15	loaded
Oct 22	Back & Abs	Assisted Pullups	15×90, 10×40, 12×70, 6×50, 10×110	assisted
Oct 22	Back & Abs	Lat Pulldowns	15×100, 12×115, 12×130, 6×150, 12×90	loaded
Oct 22	Back & Abs	Bent Over Rows	15×95, 12×115, 9×135, 8×135, 12×85	loaded
Oct 22	Back & Abs	Seated Rows	20×25, 20×45, 20×70, 15×95, 12×115, 20×70	loaded
Oct 22	Back & Abs	Decline Crunches	25×10, 20×20, 20×20, 20×10	loaded
Oct 24	Shoulders & Tris	Barbell Shoulder Press	30×45, 15×65, 9×85, 3×105, 8×65, 8×45	loaded
Oct 24	Shoulders & Tris	Dumbbell Shoulder Press	11×38, 4×45, 7×20	loaded
Oct 24	Shoulders & Tris	Shoulder Raises	15×20, 15×20, 12×22, 12×22, 15×15	loaded
Oct 24	Shoulders & Tris	Rear Delt Raises	15×5, 15×5, 15×8, 15×8	loaded
Oct 24	Shoulders & Tris	Assisted Dips	15×70, 15×50, 10×30, 10×40, 10×80	assisted
Oct 24	Shoulders & Tris	Cable Tricep Extensions	15×28, 15×38, 15×34, 15×36, 10×26	loaded
Oct 24	Shoulders & Tris	Overhead Tricep Extensions	10×18, 15×15, 15×12	loaded
Oct 24	Shoulders & Tris	Leg Raises	25×0, 15×8, 25×0, 15×8, 25×0	loaded
Oct 25	Back & Biceps	Assisted Pullups	20×90, 3×0, 10×70, 4×40, 6×120	assisted
Oct 25	Back & Biceps	Seated Rows	20×70, 15×95, 15×115, 12×125, 20×70, 20×45	loaded
Oct 25	Back & Biceps	Seated Cable Rows	15×58, 12×65, 11×72, 12×42	loaded
Oct 25	Back & Biceps	Lat Compressions	15×58, 12×65, 12×65, 7×42	loaded
Oct 25	Back & Biceps	Barbell Curls	15×50, 12×60, 8×70, 15×30	loaded
Oct 25	Back & Biceps	Hammer Curls	15×18, 12×22, 12×25	loaded
Oct 25	Back & Biceps	Back Extensions	20×0, 15×15, 12×25, 12×0	loaded
Oct 27	Chest & Abs	Barbell Press	15×95, 12×135, 5×155, 9×135, 8×95	loaded
Oct 27	Chest & Abs	Incline Dumbbell Press	11×40, 8×48, 8×48, 10×32	loaded
Oct 27	Chest & Abs	Incline Dumbbell Flys	12×20, 12×20, 10×20	loaded
Oct 27	Chest & Abs	Machine Flys	20×100, 12×130, 9×145, 10×115, 8×85	loaded
Oct 27	Chest & Abs	DCC Cable Flys	8×27, 10×20, 12×17	loaded
Oct 27	Chest & Abs	Machine Crunches	20×10, 20×25, 10×35, 15×25, 15×10	loaded
Oct 29	Back, Bis & Abs	Assisted Pullups	20×70, 4×0, 9×50, 5×30, 6×120	assisted
Oct 29	Back, Bis & Abs	Bent Over Rows	15×95, 12×115, 12×125, 10×135, 10×95	loaded
Oct 29	Back, Bis & Abs	Lat Pulldowns	12×115, 12×130, 6×145, 12×100	loaded
Oct 29	Back, Bis & Abs	Diverging Seated Row	15×90, 12×100, 11×115, 6×130, 12×90	loaded
Oct 29	Back, Bis & Abs	Wide Grip Seated Row	15×50, 12×58, 12×65, 12×42	loaded
Oct 29	Back, Bis & Abs	Barbell Curls	20×40, 12×60, 10×60, 8×40, 10×30	loaded
Oct 29	Back, Bis & Abs	Machine Bicep Curls	25×30, 15×50, 10×65	loaded
Oct 29	Back, Bis & Abs	Decline Crunches	25×10, 20×20, 15×25, 15×25, 12×10	loaded
Oct 30	Shoulders & Tris	Barbell Shoulder Press	30×45, 15×65, 10×85, 3×105, 9×65, 7×45	loaded
Oct 30	Shoulders & Tris	Dumbbell Shoulder Press	12×38, 7×45, 6×48, 8×40, 8×22	loaded
Oct 30	Shoulders & Tris	Shoulder Raises	15×18, 15×20, 14×22, 12×25, 12×15	loaded
Oct 30	Shoulders & Tris	Rear Delt Raises	15×5, 15×8, 15×8, 15×8, 20×5	loaded
Oct 30	Shoulders & Tris	Cable Shoulder Raises	15×5, 15×5, 15×5	loaded
Oct 30	Shoulders & Tris	Assisted Dips	10×0, 20×70, 9×25, 15×55, 11×40, 10×85	assisted
Oct 30	Shoulders & Tris	Cable Tricep Extensions	15×42, 9×50, 15×35, 15×35, 12×25	loaded
Oct 30	Shoulders & Tris	Overhead Tricep Extensions	10×18, 15×15, 15×12	loaded
Oct 30	Shoulders & Tris	Leg Raises	25×0, 20×8, 18×8, 16×8, 25×0	loaded
Nov 2	Chest & Abs	Incline Barbell Press	25×45, 15×95, 10×135, 5×145, 10×115, 10×95	loaded
Nov 2	Chest & Abs	Barbell Press	15×95, 10×115, 5×135, 9×95	loaded
Nov 2	Chest & Abs	Cable Flys	15×115, 15×145, 8×160, 10×150, 8×100	loaded
Nov 2	Chest & Abs	Assisted Dips	15×55, 9×40, 6×25, 15×85	assisted
Nov 2	Chest & Abs	Cable Flys	15×18, 10×28, 11×24, 13×20	loaded
Nov 2	Chest & Abs	Machine Crunches	20×20, 20×30, 10×40, 18×25, 15×0	loaded
Nov 3	Back & Abs	Assisted Pullups	5×0, 20×90, 6×50, 8×70, 10×110	assisted
Nov 3	Back & Abs	Bent Over Rows	15×95, 12×115, 12×135, 10×155, 8×95	loaded
Nov 3	Back & Abs	Lat Pulldowns	12×115, 10×130, 6×145, 12×100	loaded
Nov 3	Back & Abs	Seated Rows	15×90, 15×100, 12×110, 12×115, 20×70	loaded
Nov 3	Back & Abs	Decline Crunches	25×10, 25×20, 15×25, 15×25, 8×0	loaded
Nov 6	Shoulders & Tris & Abs	Dumbbell Shoulder Press	15×30, 12×40, 12×50, 3×60, 11×45, 12×28	loaded
Nov 6	Shoulders & Tris & Abs	Shoulder Raises	15×18, 15×20, 12×22, 12×22, 15×15	loaded
Nov 6	Shoulders & Tris & Abs	Rear Delt Raises	15×8, 15×8, 15×8, 15×8	loaded
Nov 6	Shoulders & Tris & Abs	Cable Shoulder Raises	15×5, 15×10, 8×10, 12×5	loaded
Nov 6	Shoulders & Tris & Abs	Barbell Front Delt Curls	15×40, 12×50, 15×40, 15×20	loaded
Nov 6	Shoulders & Tris & Abs	Assisted Dips	15×0, 14×0, 15×40, 15×55, 15×70, 10×100	assisted
Nov 6	Shoulders & Tris & Abs	Cable Tricep Extensions	20×35, 15×42, 12×50, 15×42, 15×35, 15×25	loaded
Nov 6	Shoulders & Tris & Abs	Leg Raises	20×10, 18×10, 15×10, 12×10, 20×0	loaded
Nov 8	Back	Assisted Pullups	6×0, 5×0, 10×40, 9×55, 6×80	assisted
Nov 8	Back	Seated Rows	20×70, 15×95, 15×105, 15×115, 12×130, 15×95, 20×70	loaded
Nov 8	Back	Front Pulldown	15×45, 15×55, 15×65, 12×70, 12×45	loaded
Nov 8	Back	Row	15×50, 15×58, 12×65, 12×42	loaded
Nov 8	Back	Shoulder Shrugs	15×0, 15×25, 15×35, 13×45, 12×50, 12×25	loaded

04 / Past peaks

The numbers to beat.

Recalled peaks since 2012, not part of the current log.

Past peaks.
When	Lift	Weight
First peak	Squat	315 lb
First peak	Deadlift	315 lb
Second peak	Barbell press	205 lb
Another peak	Chest press	65 lb × 6
Another peak	Shoulder press	65 lb × 6

The evidence desk

How these numbers are made.

Source: records/athletics/weightlifting/Weightlifting_Log.txt; dropsets are excluded in the log itself.
Exercise names are shown with spelling fixed (for example Dumbell → Dumbbell); the raw names stay in the downloads. Differently named lifts are never merged.
Assisted lifts record the machine's assistance, so lower numbers mean more bodyweight lifted.

Google Drive Logs Sync & Direct On-Site Editor · No Terminal Required

Refresh from Google Docs or add an entry directly from the site.

🔄 Live Google Drive / Docs Sync & On-Site Publisher (records/athletics/weightlifting/Weightlifting_Log.txt)Currently built through 2026-11-08 · Uses 0 API tokens to validate, update charts & tables live, and commit to GitHub.

All Doc Updates Hub ↗

Option A — Google Doc share URL or ID for weightlifting inside your Google Drive Logs/ folder (saved across devices):

➕ Option B — Paste or Type a New Entry Directly on the Site (0 Tokens · Updates Charts, Tables & GitHub)

Ready · Click "Check & Refresh Log Now" to pull from Google Docs, or open Option B above to paste a new entry directly on the site.

Do it 100% from the site (Phone or Desktop): Either paste your Google Doc share link in Option A above and click ↻ Check & Refresh Log Now (0 Tokens), OR open ➕ Option B above, paste your new entry, and click ⚡ Append Entry, Update Charts & Publish from Site. Both immediately apply the 0-token regex formatter, redraw the interactive PowerBI charts, KPI cards, and tables on this page, relay across your devices, and commit to GitHub (when your GitHub PAT is saved in 🔐 Unlock Admin).
Start each day with a line like 10/6/2026 - Chest & Abs; the first word is the split (Chest, Back, Delts or Shoulders). Below it, one line per exercise: Exercise Name; 12x95lbs, 10x115lbs, 8x125lbs, sets as reps x pounds. Write 0lbs for bodyweight sets and keep Assisted in the name for assisted machines. A ; or : after the name both work.
Canonical repo file: records/athletics/weightlifting/Weightlifting_Log.txt in plain text (.txt) (also mirrored under LiamMs_PandasProjects/Gaming-and-Performance-Log/; both copies are updated together when you click ☁️ Commit & Publish Log to GitHub).
Optional local CLI sync: If you are in VS Code, you can also run python -B -m site_content.log_sync ; python -B -m site_content.build --also-local and push liammspandasprojects.

The latest entry, as written:

11/8/2026 - Back
Assisted Pullups; 6x0lbs, 5x0lbs, 10x40lbs, 9x55lbs, 6x80lbs
Seated Rows; 20x70lbs, 15x95lbs, 15x105lbs, 15x115lbs, 12x130lbs, 15x95lbs, 20x70lbs
Front Pulldown; 15x45lbs, 15x55lbs, 15x65lbs, 12x70lbs, 12x45lbs
Row; 15x50lbs, 15x58lbs, 12x65lbs, 12x42lbs
Shoulder Shrugs; 15x0lbs, 15x25lbs, 15x35lbs, 13x45lbs, 12x50lbs, 12x25lbs

An older copy under LiamMs_PandasProjects/Gaming-and-Performance-Log/ is checked too: if it differs from the file above, the build stops instead of skipping the edit.