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Extensions","kind":"loaded","points":[{"date":"2026-10-16","value":50.0,"reps":12,"e1rm":70.0,"totalReps":24,"best10":50.0,"best12":50.0}]},{"name":"Cable Flys","kind":"loaded","points":[{"date":"2026-10-21","value":28.0,"reps":5,"e1rm":33.0,"totalReps":65,"best10":22.0,"best12":22.0},{"date":"2026-11-02","value":160.0,"reps":8,"e1rm":217.5,"totalReps":56,"best10":150.0,"best12":145.0},{"date":"2026-11-02","value":28.0,"reps":10,"e1rm":37.3,"totalReps":49,"best10":28.0,"best12":20.0}],"change":0.0},{"name":"Isolateral Incline Press","kind":"loaded","points":[{"date":"2026-10-21","value":45.0,"reps":8,"e1rm":57.0,"totalReps":38,"best10":25.0,"best12":10.0}]},{"name":"Seated Rows","kind":"loaded","points":[{"date":"2026-10-22","value":115.0,"reps":12,"e1rm":161.0,"totalReps":107,"best10":115.0,"best12":115.0},{"date":"2026-10-25","value":125.0,"reps":12,"e1rm":175.0,"totalReps":102,"best10":125.0,"best12":125.0},{"date":"2026-11-03","value":115.0,"reps":12,"e1rm":161.0,"totalReps":74,"best10":115.0,"best12":115.0},{"date":"2026-11-08","value":130.0,"reps":12,"e1rm":182.0,"totalReps":112,"best10":130.0,"best12":130.0}],"change":15.0},{"name":"Decline Crunches","kind":"loaded","points":[{"date":"2026-10-22","value":20.0,"reps":20,"e1rm":33.3,"totalReps":85,"best10":20.0,"best12":20.0},{"date":"2026-10-29","value":25.0,"reps":15,"e1rm":37.5,"totalReps":87,"best10":25.0,"best12":25.0},{"date":"2026-11-03","value":25.0,"reps":15,"e1rm":37.5,"totalReps":88,"best10":25.0,"best12":25.0}],"change":5.0},{"name":"Barbell Shoulder Press","kind":"loaded","points":[{"date":"2026-10-24","value":105.0,"reps":3,"e1rm":115.5,"totalReps":73,"best10":65.0,"best12":65.0},{"date":"2026-10-30","value":105.0,"reps":3,"e1rm":115.5,"totalReps":74,"best10":85.0,"best12":65.0}],"change":0.0},{"name":"Rear Delt Raises","kind":"loaded","points":[{"date":"2026-10-24","value":8.0,"reps":15,"e1rm":12.0,"totalReps":60,"best10":8.0,"best12":8.0},{"date":"2026-10-30","value":8.0,"reps":15,"e1rm":12.0,"totalReps":80,"best10":8.0,"best12":8.0},{"date":"2026-11-06","value":8.0,"reps":15,"e1rm":12.0,"totalReps":60,"best10":8.0,"best12":8.0}],"change":0.0},{"name":"Cable Tricep Extensions","kind":"loaded","points":[{"date":"2026-10-24","value":38.0,"reps":15,"e1rm":57.0,"totalReps":70,"best10":38.0,"best12":38.0},{"date":"2026-10-30","value":50.0,"reps":9,"e1rm":65.0,"totalReps":66,"best10":42.0,"best12":42.0},{"date":"2026-11-06","value":50.0,"reps":12,"e1rm":70.0,"totalReps":92,"best10":50.0,"best12":50.0}],"change":12.0},{"name":"Overhead Tricep Extensions","kind":"loaded","points":[{"date":"2026-10-24","value":18.0,"reps":10,"e1rm":24.0,"totalReps":40,"best10":18.0,"best12":15.0},{"date":"2026-10-30","value":18.0,"reps":10,"e1rm":24.0,"totalReps":40,"best10":18.0,"best12":15.0}],"change":0.0},{"name":"Lat Compressions","kind":"loaded","points":[{"date":"2026-10-25","value":65.0,"reps":12,"e1rm":91.0,"totalReps":46,"best10":65.0,"best12":65.0}]},{"name":"Hammer Curls","kind":"loaded","points":[{"date":"2026-10-25","value":25.0,"reps":12,"e1rm":35.0,"totalReps":39,"best10":25.0,"best12":25.0}]},{"name":"Wide Grip Seated Row","kind":"loaded","points":[{"date":"2026-10-29","value":65.0,"reps":12,"e1rm":91.0,"totalReps":51,"best10":65.0,"best12":65.0}]},{"name":"Machine Bicep Curls","kind":"loaded","points":[{"date":"2026-10-29","value":65.0,"reps":10,"e1rm":86.7,"totalReps":50,"best10":65.0,"best12":50.0}]},{"name":"Front Pulldown","kind":"loaded","points":[{"date":"2026-11-08","value":70.0,"reps":12,"e1rm":98.0,"totalReps":69,"best10":70.0,"best12":70.0}]},{"name":"Row","kind":"loaded","points":[{"date":"2026-11-08","value":65.0,"reps":12,"e1rm":91.0,"totalReps":54,"best10":65.0,"best12":65.0}]},{"name":"Shoulder Shrugs","kind":"loaded","points":[{"date":"2026-11-08","value":50.0,"reps":12,"e1rm":70.0,"totalReps":82,"best10":50.0,"best12":50.0}]}],"peaks":[{"peak":"First peak","lift":"Squat","weightLbs":315,"reps":null},{"peak":"First peak","lift":"Deadlift","weightLbs":315,"reps":null},{"peak":"Second peak","lift":"Barbell press","weightLbs":205,"reps":null},{"peak":"Another peak","lift":"Chest press","weightLbs":65,"reps":6},{"peak":"Another peak","lift":"Shoulder press","weightLbs":65,"reps":6}],"summary":{"sessions":28,"firstDate":"2026-09-14","lastDate":"2026-11-08","sets":723,"reps":9391,"volume":382328,"exercises":56,"excludedSets":2,"splits":{"Chest":8,"Back":12,"Shoulders":8}},"source":{"path":"records/athletics/weightlifting/Weightlifting_Log.txt","raw":"Weightlifting Log (Dropsets Excluded)\n\n\n9/14/2026 - Chest \u0026 Abs\n\n\nIncline Barbell Press; 20x45lbs, 12x95lbs, 10x115lbs, 6x125lbs\nDumbell Press; 12x30lbs, 10x38lbs, 8x42lbs, 7x45lbs\nIncline Dumbell Flys; 12x18lbs, 12x20lbs, 10x22lbs, 8x25lbs\nMachine Flys: 12x100lbs, 12x115lbs, 10x130lbs, 8x145lbs\nLeg Raises; 25x0lbs, 25x0lbs, 20x0lbs, 15x0lbs\n\n\n9/15/2026 - Back \u0026 Abs\n\n\nAssited Pullups; 18x120lbs, 12x90lbs, 10x70lbs, 7x50lbs\nBent Over Rows; 20x45lbs, 15x65lbs, 12x85lbs, 10x105lbs\nLat Pulldowns; 12x85lbs, 12x100lbs, 10x115lbs, 8x130lbs\nSeated Cable Rows; 15x42lbs, 12x50lbs, 12x58lbs, 10x58lbs\nMachine Crunches; 20x0lbs, 20x5lbs, 20x10lbs, 15x15lbs\n\n\n9/16/2026 - Delts \u0026 Tris \u0026 Abs\n\n\nDumbell Shoulder Press; 12x30lbs, 12x38lbs, 9x42lbs, 7x45lbs\nDumbell Shoulder Raises; 15x15lbs, 12x18lbs, 12x18lbs, 12x20lbs\nBend Over Dumbell Raises; 12x5lbs, 12x5lbs, 12x5lbs, 12x5lbs\nWeighted Dips; 8x0lbs, 8x0lbs, 6x0lbs\n\n\n9/21/2026 - Chest \u0026 Abs\n\n\nIncline Barbell Press; 20x45lbs, 12x95lbs, 12x115lbs, 8x125lbs\nDumbell Press; 12x38lbs, 10x45lbs, 6x50lbs, 6x45lbs\nIncline Dumbell Flys; 12x22lbs, 12x22lbs, 10x25lbs, 8x28lbs\nMachine Flys: 12x115lbs, 12x130lbs, 8x145lbs, 8x145lbs\nMachine Crunches; 20x5lbs, 20x10lbs, 20x15lbs, 15x20lbs\n\n\n9/23/2026 - Back \u0026 Abs\n\n\nAssited Pullups; 15x90lbs, 10x70lbs, 8x60lbs, 7x70lbs\nBent Over Rows; 20x65lbs, 15x85lbs, 12x105lbs, 10x115lbs\nLat Pulldowns; 12x100lbs, 12x115lbs, 10x130lbs, 6x145lbs\nSeated Cable Rows; 15x42lbs, 12x50lbs, 12x58lbs, 12x65lbs\nDecline Situps; 25x0lbs, 25x0lbs, 20x0lbs, 15x0lbs\n\n\n9/25/2026 - Delts \u0026 Tris \u0026 Abs\n\n\nDumbell Shoulder Press; 12x35lbs, 12x42lbs, 9x48lbs, 7x52lbs\nShoulder Raises; 15x15lbs, 12x18lbs, 12x18lbs, 12x20lbs\nBend Over Dumbell Raises; 12x8lbs, 12x8lbs, 12x8lbs, 12x8lbs\nAssited Dips; 12x90lbs, 10x50lbs, 6x30lbs\nCable Rope Extensions: 12x30lbs, 12x38lbs, 12x38lbs, 10x45lbs\n\n\n9/28/2026 - Chest \u0026 Abs\n\n\nBarbell Press; 20x45lbs, 12x95lbs, 12x115lbs, 8x125lbs\nIncline Dumbell Press; 12x38lbs, 10x45lbs, 7x48lbs, 6x45lbs\nIncline Dumbell Flys; 12x22lbs, 12x22lbs, 10x25lbs, 8x28lbs\nMachine Flys: 12x115lbs, 12x130lbs, 8x145lbs, 8x145lbs\nMachine Crunches; 20x5lbs, 20x10lbs, 20x15lbs, 15x20lbs\n\n\n9/30/2026 - Back \u0026 Abs\n\n\nAssited Pullups; 15x90lbs, 12x70lbs, 10x70lbs, 8x60lbs\nBent Over Rows; 20x65lbs, 15x95lbs, 12x115lbs, 10x135lbs\nLat Pulldowns; 12x100lbs, 12x115lbs, 10x130lbs, 6x145lbs\nSeated Cable Rows; 15x50lbs, 12x58lbs, 12x65lbs, 12x65lbs\nDecline Situps; 25x0lbs, 25x0lbs, 25x0lbs, 20x0lbs, 18x0lbs\n\n\n10/1/2026 - Shoulders \u0026 Tris \u0026 Abs\n\n\nDumbell Shoulder Press; 12x35lbs, 12x42lbs, 9x48lbs, 7x52lbs\nShoulder Raises; 15x15lbs, 12x18lbs, 12x18lbs, 12x20lbs\nBend Over Dumbell Raises; 12x8lbs, 12x8lbs, 12x8lbs, 12x8lbs\nAssited Dips; 12x90lbs, 12x70lbs, 10x50lbs, 6x30lbs\nCable Rope Extensions: 12x30lbs, 12x38lbs, 12x38lbs, 10x45lbs\nCable Shoulder Raises: 12x3lbs, 12x5lbs, 12x8lbs\nOverhead Dumbell Tricep Extensions: 12x18lbs, 12x22lbs, 8x25lbs\nLeg Raises; 25x0lbs, 25x0lbs, 20x0lbs, 20x0lbs, 15x0lbs\n\n\n10/4/2026 - Back \u0026 Biceps\n\n\nAssisted Pull-ups: 15x90lbs, 12x70lbs, 7x50lbs, 5x30lbs\nBent Over Rows Transposed: 15x70lbs, 12x95lbs, 12x120lbs, 10x145lbs\nBack Extensions: 15x0lbs, 15x0lbs, 15x10lbs, 15x10lbs, 9x25lbs\nBarbell Curls: 15x40lbs, 15x50lbs, 10x60lbs, 12x50lbs\nSeated 1 Arm Curls: 20x12lbs, 15x18lbs, 10x22lbs, 12x15lbs\n\n\n10/5/2026 - Chest \u0026 Abs\n\n\nBarbell Press: 12x95lbs, 11x135lbs, 5x145lbs, 8x125lbs\nIncline Dumbell Press: 12x42lbs, 7x48lbs, 4x52lbs, 8x40lbs\nIncline Flys: 12x22lbs, 12x22lbs, 10x22lbs\nDecline Chest Press: 15x25lbs, 10x35lbs, 30lbs\nMachine Flys: 9x120lbs, 10x100lbs, 11x90lbs, 12x80lbs\nLeg Raises; 25x0lbs, 25x0lbs, 25x0lbs, 25x0lbs, 25x0lbs\n\n\n10/7/2026 - Back \u0026 Abs\n\n\nAssited Pullups; 15x90lbs, 10x50lbs, 8x50lbs, 4x30lbs\nBent Over Rows; 20x45lbs, 12x95lbs, 12x115lbs, 10x135lbs\nSeated Cable Rows; 20x42lbs, 12x58lbs, 12x65lbs, 10x72lbs\nDiverging Seated Row; 12x90lbs, 12x100lbs, 10x115lbs, 8x130lbs\nLat Pull Downs; 20x85lbs, 15x100lbs, 12x115lbs, 10x130lbs\nMachine Crunches; 20x10lbs, 20x10lbs\n\n\n10/8/2026 - Shoulders \u0026 Tris \u0026 Abs\n\n\nShoulder Press; 15x30lbs, 13x42lbs, 10x50lbs, 4x55lbs, ds12x22\nShoulder Raises; 12x18lbs, 12x20lbs, 12x20lbs, 12x22lbs, 12x22lbs\nBend Over Dumbell Raises; 15x8lbs, 15x8lbs, 12x10lbs, 12x10lbs, 15x8lbs\nAssited Dips; 15x75lbs, 15x55lbs, 9x30lbs, 9x40lbs\nBarbell Front Delt Curls; 15x30lbs, 12x40lbs, 12x50lbs, 12x50lbs, 12x20lbs\nCable Rope Extensions: 12x42lbs, 12x48lbs, 9x52lbs, 10x48lbs, 12x32lbs\nCable Shoulder Raises: 12x8lbs, 12x8lbs, 12x8lbs\nOverhead Dumbell Tricep Extensions: 12x18lbs, 12x22lbs, 12x20lbs\n\n\n10/10/2026 - Back \u0026 Biceps\n\n\nAssisted Pull-ups: 20x90lbs, 12x70lbs, 9x50lbs, 5x30lbs\nLat Pulldowns: 12x100lbs, 12x115lbs, 12x130lbs, 12x130lbs\n1 Arm Pulldowns: 15x80lbs, 15x100lbs\nDiverging Seated Rows: 15x95lbs, 12x115lbs, 10x130lbs\nCaillou Cable Pulldown: 15x42lbs, 15x42lbs, 12x48lbs\nBarbell Curls: 20x20lbs, 15x40lbs, 15x50lbs, 12x60lbs, 18x40lbs, 15x40lbs, 12x40lbs\nMachine Crunches: 20x10lbs, 20x10lbs, 20x10lbs\n\n\n10/13/2026 - Chest \u0026 Abs\n\n\nIncline Barbell Press: 12x95lbs, 12x115lbs, 5x135lbs, 8x95lbs, 12x65lbs\nDumbell Press: 12x40lbs, 12x45lbs, 8x50lbs, 6x50lbs, 10x32lbs\nDCC Cable Flys: 15x20lbs, 12x23lbs, 12x27lbs, 12x27lbs, 12x17lbs\nPushups: 12xBodyweight, 12xBodyweight, 12xBodyweight\nMachine Crunches; 20x10lbs, 20x20lbs, 15x20lbs, 20x10lbs\n\n\n10/14/2026 - Back \u0026 Abs\n\n\nAssited Pullups; 20x100lbs, 12x70lbs, 8x55lbs, 10x115lbs\nBent Over Rows; 15x65lbs, 12x105lbs, 12x125lbs, 12x135lbs, 15x65lbs\nSeated Cable Rows; 15x35lbs, 12x50lbs, 10x65lbs, 8x72lbs, 10x42lbs\nLat Pull Downs; 20x85lbs, 12x115lbs, 10x130lbs, 5x145lbs, 15x85lbs\nBack Extensions;\nLeg Raises; 25x0lbs, 25x0lbs, 25x0lbs, 25x0lbs, 25x0lbs\n\n\n10/16/2026 - Shoulders, Bis and Tris\n\n\nShoulder Press; 15x30lbs, 13x42lbs, 10x45lbs, 9x45lbs, 6x45lbs, 10x30lbs\nShoulder Raises; 15x15lbs, 12x25lbs, 12x25lbs, 15x20lbs, 15x22lbs\nBarbell Curls: 15x50lbs, 15x50lbs, 12x60lbs, 12x60lbs\nDumbell Curls: 12x35lbs, 12x35lbs, 12x35lbs\nSeated Dumbbell Curls: 12x25lbs, 12x25lbs, 12x25lbs\nCable Bar Extensions: 12x40lbs, 12x50lbs\nOverhead Dumbell Tricep Extensions: 12x18lbs, 12x22lbs, 12x20lbs\n\n\n10/21/2026 - Chest \u0026 Abs\n\n\nBarbell Press; 25x45lbs, 15x95lbs, 8x145lbs, 12x125lbs, 6x135lbs, 8x95lbs\nIncline Dumbbell Press; 10x40lbs, 10x45lbs, 7x50lbs, 8x48lbs\nMachine Flys: 12x100lbs, 15x115lbs, 11x130lbs, 5x145lbs, 8x100lbs\nCable Flys; 20x12lbs, 15x18lbs, 15x22lbs, 5x28lbs, 10x18lbs\nIsolateral Incline Press: 8x45lbs, 20x10lbs, 10x25lbs\nMachine Crunches: 20x10lbs, 15x15lbs, 15x15lbs\n\n\n10/22/2026 - Back \u0026 Abs\n\n\nAssited Pullups; 15x90lbs, 10x40lbs, 12x70lbs, 6x50lbs, 10x110lbs\nLat Pulldowns; 15x100lbs, 12x115lbs, 12x130lbs, 6x150lbs, 12x90lbs\nBent Over Rows; 15x95lbs, 12x115lbs, 9x135lbs, 8x135lbs, 12x85lbs\nSeated Rows; 20x25lbs, 20x45lbs, 20x70lbs, 15x95lbs, 12x115lbs, 20x70lbs\nDecline Crunches; 25x10lbs, 20x20lbs, 20x20lbs, 20x10lbs\n\n\n10/24/2026 - Shoulders \u0026 Tris\n\n\nBarbell Shoulder Press; 30x45lbs, 15x65lbs, 9x85lbs, 3x105lbs, 8x65lbs, 8x45lbs\nDumbell Shoulder Press; 11x38lbs, 4x45lbs, 7x20lbs\nShoulder Raises; 15x20lbs, 15x20lbs, 12x22lbs, 12x22lbs, 15x15lbs\nRear Delt Raises; 15x5lbs, 15x5lbs, 15x8lbs, 15x8lbs\nAssisted Dips: 15x70lbs, 15x50lbs, 10x30lbs, 10x40lbs, 10x80lbs\nCable Tricep Extensions: 15x28lbs, 15x38lbs, 15x34lbs, 15x36lbs, 10x26lbs\nOverhead Tricep Extensions: 10x18lbs, 15x15lbs, 15x12lbs\nLeg Raises; 25x0lbs, 15x8lbs, 25x0lbs, 15x8lbs, 25x0lbs\n\n\n10/25/2026 - Back \u0026 Biceps\n\n\nAssited Pullups; 20x90lbs, 3x0lbs, 10x70lbs, 4x40lbs, 6x120lbs\nSeated Rows; 20x70lbs, 15x95lbs, 15x115lbs, 12x125lbs, 20x70lbs, 20x45lbs\nSeated Cable Rows; 15x58lbs, 12x65lbs, 11x72lbs, 12x42lbs\nLat Compressions; 15x58lbs, 12x65lbs, 12x65lbs, 7x42lbs\nBarbell Curls; 15x50lbs, 12x60lbs, 8x70lbs, 15x30lbs\nHammer Curls; 15x18lbs, 12x22lbs, 12x25lbs\nBack Extensions; 20x0lbs, 15x15lbs, 12x25lbs, 12x0lbs\n\n\n10/27/2026 - Chest \u0026 Abs\n\n\nBarbell Press; 15x95lbs, 12x135lbs, 5x155lbs, 9x135lbs, 8x95lbs\nIncline Dumbbell Press; 11x40lbs, 8x48lbs, 8x48lbs, 10x32lbs\nIncline Dumbbell Flys; 12x20lbs, 12x20lbs, 10x20lbs\nMachine Flys; 20x100lbs, 12x130lbs, 9x145lbs, 10x115lbs, 8x85lbs\nDCC Cable Flys; 8x27lbs, 10x20lbs, 12x17lbs\nMachine Crunches; 20x10lbs, 20x25lbs, 10x35lbs, 15x25lbs, 15x10lbs\n\n\n10/29/2026 - Back, Bis \u0026 Abs\n\n\nAssisted Pullups; 20x70lbs, 4x0lbs, 9x50lbs, 5x30lbs, 6x120lbs\nBent Over Rows; 15x95lbs, 12x115lbs, 12x125lbs, 10x135lbs, 10x95lbs\nLat Pulldowns; 12x115lbs, 12x130lbs, 6x145lbs, 12x100lbs\nDiverging Seated Row; 15x90lbs, 12x100lbs, 11x115lbs, 6x130lbs, 12x90lbs\nWide Grip Seated Row; 15x50lbs, 12x58lbs, 12x65lbs, 12x42lbs\nBarbell Curls: 20x40lbs, 12x60lbs, 10x60lbs, 8x40lbs, 10x30lbs\nMachine Bicep Curls; 25x30lbs, 15x50lbs, 10x65lbs\nDecline Crunches; 25x10lbs, 20x20lbs, 15x25lbs, 15x25lbs, 12x10lbs\n\n\n10/30/2026 - Shoulders \u0026 Tris\n\n\nBarbell Shoulder Press; 30x45lbs, 15x65lbs, 10x85lbs, 3x105lbs, 9x65lbs, 7x45lbs\nDumbell Shoulder Press; 12x38lbs, 7x45lbs, 6x48lbs, 8x40lbs, 8x22lbs\nShoulder Raises; 15x18lbs, 15x20lbs, 14x22lbs, 12x25lbs, 12x15lbs\nRear Delt Raises; 15x5lbs, 15x8lbs, 15x8lbs, 15x8lbs, 20x5lbs\nCable Shoulder Raises; 15x5lbs, 15x5lbs, 15x5lbs\nAssisted Dips: 10x0lbs, 20x70lbs, 9x25lbs, 15x55lbs, 11x40lbs, 10x85lbs\nCable Tricep Extensions: 15x42lbs, 9x50lbs, 15x35lbs, 15x35lbs, 12x25lbs\nOverhead Tricep Extensions: 10x18lbs, 15x15lbs, 15x12lbs\nLeg Raises; 25x0lbs, 20x8lbs, 18x8lbs, 16x8lbs, 25x0lbs\n\n\n11/2/2026 - Chest \u0026 Abs\n\n\nIncline Barbell Press; 25x45lbs, 15x95lbs, 10x135lbs, 5x145lbs, 10x115lbs, 10x95lbs\nBarbell Press; 15x95lbs, 10x115lbs, 5x135lbs, 9x95lbs\nCable Flys; 15x115lbs, 15x145lbs, 8x160lbs, 10x150lbs, 8x100lbs\nAssisted Dips; 15x55lbs, 9x40lbs, 6x25lbs, 15x85lbs\nCable Flys; 15x18lbs, 10x28lbs, 11x24lbs, 13x20lbs\nMachine Crunches; 20x20lbs, 20x30lbs, 10x40lbs, 18x25lbs, 15x0lbs\n\n\n11/3/2026 - Back \u0026 Abs\n\n\nAssisted Pullups; 5x0lbs, 20x90lbs, 6x50lbs, 8x70lbs, 10x110lbs\nBent Over Rows; 15x95lbs, 12x115lbs, 12x135lbs, 10x155lbs, 8x95lbs\nLat Pulldowns; 12x115lbs, 10x130lbs, 6x145lbs, 12x100lbs\nSeated Rows; 15x90lbs, 15x100lbs, 12x110lbs, 12x115lbs, 20x70lbs\nDecline Crunches; 25x10lbs, 25x20lbs, 15x25lbs, 15x25lbs, 8x0lbs\n\n\n11/6/2026 - Shoulders \u0026 Tris \u0026 Abs\n\n\nDumbell Shoulder Press; 15x30lbs, 12x40lbs, 12x50lbs, 3x60lbs, 11x45lbs, 12x28lbs\nShoulder Raises; 15x18lbs, 15x20lbs, 12x22lbs, 12x22lbs, 15x15lbs\nRear Delt Raises; 15x8lbs, 15x8lbs, 15x8lbs, 15x8lbs\nCable Shoulder Raises; 15x5lbs, 15x10lbs, 8x10lbs, 12x5lbs\nBarbell Front Delt Curls; 15x40lbs, 12x50lbs, 15x40lbs, 15x20lbs\nAssisted Dips: 15x0lbs, 14x0lbs, 15x40lbs, 15x55lbs, 15x70lbs, 10x100lbs\nCable Tricep Extensions: 20x35lbs, 15x42lbs, 12x50lbs, 15x42lbs, 15x35lbs, 15x25lbs\nLeg Raises; 20x10lbs, 18x10lbs, 15x10lbs, 12x10lbs, 20x0lbs\n\n\n11/8/2026 - Back\n\n\nAssisted Pullups; 6x0lbs, 5x0lbs, 10x40lbs, 9x55lbs, 6x80lbs\nSeated Rows; 20x70lbs, 15x95lbs, 15x105lbs, 15x115lbs, 12x130lbs, 15x95lbs, 20x70lbs\nFront Pulldown; 15x45lbs, 15x55lbs, 15x65lbs, 12x70lbs, 12x45lbs\nRow; 15x50lbs, 15x58lbs, 12x65lbs, 12x42lbs\nShoulder Shrugs; 15x0lbs, 15x25lbs, 15x35lbs, 13x45lbs, 12x50lbs, 12x25lbs\n","latestEntry":["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"]}}