Workout Stats: January 2026

Updated May 23, 2026 01:37 PM

Dashboard

Workouts: 17
Active days: 17
Completed sets: 347
Total volume: 232,735 lbs

Needs Attention

Hamstrings missing: add Romanian Deadlift or another hamstring movement.

Body Part Balance

Legs: 5 workouts | 84 sets | 103,035 lbs
Chest: 3 workouts | 60 sets | 23,740 lbs
Back: 4 workouts | 87 sets | 46,965 lbs
Shoulders + Arms: 4 workouts | 87 sets | 31,105 lbs
Chest & Legs: 1 workout | 29 sets | 27,890 lbs

New PRs

Back Raises (slanted Equipment): 35 × 9 on 2026-01-13 (previous: none)
Back Raises (slanted Equipment): 45 × 9 on 2026-01-20 (previous: 35 × 9)
Barbell Incline: 85 × 5 on 2026-01-26 (previous: none)
Bent Over Row: 37.5 × 10 on 2026-01-13 (previous: none)
Bent Over Row: 52.5 × 10 on 2026-01-20 (previous: 37.5 × 10)
Bent Over Row: 55 × 10 on 2026-01-29 (previous: 52.5 × 10)
Bicep Curl: 45 × 10 on 2026-01-06 (previous: none)
Calf Raises: 25 × 10 on 2026-01-18 (previous: none)
Calf Raises: 50 × 12 on 2026-01-21 (previous: 25 × 10)
Curls: 20 × 8 on 2026-01-06 (previous: none)
Dumbbell Chest Press: 35 × 10 on 2026-01-05 (previous: none)
Dumbbell Chest Press: 40 × 9 on 2026-01-11 (previous: 35 × 10)
Dumbbell Chest Press: 45 × 6 on 2026-01-18 (previous: 40 × 9)
Dumbbell Chest Press: 50 × 6 on 2026-01-26 (previous: 45 × 6)
Dumbbell Incline Chest Press: 25 × 10 on 2026-01-05 (previous: none)
Dumbbell Incline Chest Press: 35 × 10 on 2026-01-11 (previous: 25 × 10)
Dumbbell Shoulder Press: 35 × 7 on 2026-01-09 (previous: none)
Dumbbell Shoulder Press: 40 × 9 on 2026-01-16 (previous: 35 × 7)
Dumbbell Shoulder Press: 45 × 6 on 2026-01-23 (previous: 40 × 9)
Face Pull: 60 × 10 on 2026-01-06 (previous: none)
Face Pull: 70 × 10 on 2026-01-09 (previous: 60 × 10)
Face Pull: 80 × 10 on 2026-01-16 (previous: 70 × 10)
Face Pull: 90 × 10 on 2026-01-20 (previous: 80 × 10)
Front Weighted Raise: 25 × 10 on 2026-01-09 (previous: none)
Front Weighted Raise: 35 × 10 on 2026-01-16 (previous: 25 × 10)
Glute Extension (per Leg): 100 × 8 on 2026-01-03 (previous: none)
Glute Extension (per Leg): 115 × 8 on 2026-01-07 (previous: 100 × 8)
Glute Extension (per Leg): 120 × 8 on 2026-01-21 (previous: 115 × 8)
Incline Barbell: 75 × 10 on 2026-01-18 (previous: none)
Inner Thigh: 100 × 12 on 2026-01-07 (previous: none)
Inner Thigh: 120 × 12 on 2026-01-12 (previous: 100 × 12)
Inner Thigh: 130 × 10 on 2026-01-18 (previous: 120 × 12)
Lat Pulldown: 80 × 6 on 2026-01-06 (previous: none)
Lat Pulldown: 90 × 4 on 2026-01-13 (previous: 80 × 6)
Lat Pulldown: 100 × 8 on 2026-01-29 (previous: 90 × 4)
Lateral Cable Raises: 20 × 10 on 2026-01-09 (previous: none)
Lateral Cable Raises: 20 × 11 on 2026-01-16 (previous: 20 × 10)
Leg Extension: 115 × 10 on 2026-01-03 (previous: none)
Leg Extension: 130 × 10 on 2026-01-12 (previous: 115 × 10)
Leg Extension: 145 × 6 on 2026-01-21 (previous: 130 × 10)
Leg Extension: 175 × 6 on 2026-01-27 (previous: 145 × 6)
Leg Press: 175 × 10 on 2026-01-03 (previous: none)
Leg Press: 205 × 10 on 2026-01-07 (previous: 175 × 10)
Leg Press: 220 × 10 on 2026-01-18 (previous: 205 × 10)
Leg Press: 235 × 10 on 2026-01-21 (previous: 220 × 10)
Long Pull: 80 × 6 on 2026-01-06 (previous: none)
Long Pull: 90 × 4 on 2026-01-13 (previous: 80 × 6)
Long Pull: 100 × 10 on 2026-01-20 (previous: 90 × 4)
Outer Thigh: 110 × 15 on 2026-01-07 (previous: none)
Outer Thigh: 130 × 12 on 2026-01-12 (previous: 110 × 15)
Over Head Extensions: 40 × 10 on 2026-01-09 (previous: none)
Over Head Extensions: 70 × 8 on 2026-01-23 (previous: 40 × 10)
Overhead Bar Pulls: 70 × 10 on 2026-01-18 (previous: none)
Overhead Cable Bar Pulls: 70 × 10 on 2026-01-26 (previous: none)
Overhead Cable Pulls: 30 × 8 on 2026-01-05 (previous: none)
Overhead Cable Pulls: 60 × 10 on 2026-01-11 (previous: 30 × 8)
Pec Fly: 70 × 10 on 2026-01-05 (previous: none)
Pec Fly: 85 × 10 on 2026-01-11 (previous: 70 × 10)
Rope Curl: 45 × 10 on 2026-01-20 (previous: none)
Rope Curl: 60 × 8 on 2026-01-31 (previous: 45 × 10)
Rope Pull Down: 40 × 10 on 2026-01-09 (previous: none)
Seated Chest Press: 50 × 10 on 2026-01-05 (previous: none)
Seated Chest Press: 60 × 10 on 2026-01-26 (previous: 50 × 10)
Single Arm Cable Curls: 20 × 10 on 2026-01-20 (previous: none)
Single Arm Cable Curls: 25 × 6 on 2026-01-29 (previous: 20 × 10)
Single Arm Cable Pull Down: 25 × 10 on 2026-01-16 (previous: none)
Single Arm Pull Down: 60 × 10 on 2026-01-06 (previous: none)
Single Arm Tricep Extensions: 20 × 8 on 2026-01-26 (previous: none)
Single-arm Cable Raise: 20 × 10 on 2026-01-05 (previous: none)
Single-arm Cable Raise: 25 × 10 on 2026-01-11 (previous: 20 × 10)
Squats: 145 × 8 on 2026-01-27 (previous: none)
Tricep Extensions: 45 × 7 on 2026-01-05 (previous: none)
Unilateral Leg Press: 125 × 10 on 2026-01-03 (previous: none)
Unilateral Leg Press: 150 × 8 on 2026-01-07 (previous: 125 × 10)

Beat Next Time

Leg Press: beat 235 × 10 → target 235 × 11 (build reps toward 12)
Leg Extension: beat 175 × 6 → target 175 × 7 (build reps toward 15)
Face Pull: beat 90 × 10 → target 90 × 11 (build reps toward 15)
Outer Thigh: beat 130 × 12 → target 135 × 8 (hit 12+ reps; increase weight)
Inner Thigh: beat 130 × 10 → target 130 × 11 (build reps toward 12)
Long Pull: beat 100 × 10 → target 100 × 11 (build reps toward 12)
Lat Pulldown: beat 100 × 8 → target 100 × 9 (build reps toward 12)
Glute Extension (per Leg): beat 120 × 8 → target 120 × 9 (build reps toward 15)
Unilateral Leg Press: beat 150 × 8 → target 150 × 9 (build reps toward 12)
Pec Fly: beat 85 × 10 → target 85 × 11 (build reps toward 15)
Over Head Extensions: beat 70 × 8 → target 70 × 9 (build reps toward 15)
Squats: beat 145 × 8 → target 145 × 9 (build reps toward 12)

Last Session Deltas

Leg Press: volume up 300 lbs | best up 235 × 10
Leg Extension: volume up 460 lbs | best up 175 × 6
Face Pull: volume down 2,000 lbs | sets down 2 | best down from 90 × 10
Outer Thigh: volume flat
Inner Thigh: volume flat
Long Pull: volume down 1,850 lbs | best down from 100 × 10
Lat Pulldown: volume up 600 lbs | best up 100 × 8
Glute Extension (per Leg): volume down 400 lbs | best down from 120 × 8
Unilateral Leg Press: volume up 550 lbs | best down from 150 × 8
Pec Fly: volume up 150 lbs | best down from 85 × 10
Over Head Extensions: volume up 140 lbs | best down from 70 × 8
Squats: first logged session this month

Exercise Leaders

Exercise	Sessions	Sets	Volume	Best Set	Last Delta
Leg Press	5	21	40,720 lbs	235 × 10	volume up 300 lbs / best up 235 × 10
Leg Extension	6	17	21,120 lbs	175 × 6	volume up 460 lbs / best up 175 × 6
Face Pull	7	23	16,740 lbs	90 × 10	volume down 2,000 lbs / sets down 2 / best down from 90 × 10
Outer Thigh	5	10	15,020 lbs	130 × 12	volume flat
Inner Thigh	5	10	13,715 lbs	130 × 10	volume flat
Long Pull	4	20	13,170 lbs	100 × 10	volume down 1,850 lbs / best down from 100 × 10
Lat Pulldown	4	20	12,680 lbs	100 × 8	volume up 600 lbs / best up 100 × 8
Glute Extension (per Leg)	5	15	12,240 lbs	120 × 8	volume down 400 lbs / best down from 120 × 8
Unilateral Leg Press	3	10	11,500 lbs	150 × 8	volume up 550 lbs / best down from 150 × 8
Pec Fly	3	10	6,870 lbs	85 × 10	volume up 150 lbs / best down from 85 × 10
Over Head Extensions	4	12	5,360 lbs	70 × 8	volume up 140 lbs / best down from 70 × 8
Squats	1	6	5,255 lbs	145 × 8	first logged session this month
Dumbbell Chest Press	4	16	5,220 lbs	50 × 6	volume up 210 lbs / best up 50 × 6
Dumbbell Shoulder Press	4	16	4,925 lbs	45 × 6	volume down 150 lbs / best down from 45 × 6
Bent Over Row	3	12	4,905 lbs	55 × 10	volume down 5 lbs / best up 55 × 10
Front Weighted Raise	4	12	3,700 lbs	35 × 10	volume flat
Calf Raises	3	8	2,950 lbs	50 × 12	volume down 950 lbs / best down from 50 × 12
Seated Chest Press	2	6	2,880 lbs	60 × 10	volume up 520 lbs / best up 60 × 10
Overhead Cable Pulls	2	6	2,815 lbs	60 × 10	volume up 1,235 lbs / best up 60 × 10
Rope Curl	2	6	2,660 lbs	60 × 8	volume up 260 lbs / best up 60 × 8
Back Raises (slanted Equipment)	2	8	2,600 lbs	45 × 9	volume up 350 lbs / best up 45 × 9
Single-arm Cable Raise	4	11	2,450 lbs	25 × 10	volume up 50 lbs
Bicep Curl	3	8	2,400 lbs	45 × 10	volume up 200 lbs / best up 30 × 10
Lateral Cable Raises	4	12	2,370 lbs	20 × 11	volume flat
Incline Barbell	1	3	2,300 lbs	75 × 10	first logged session this month
Dumbbell Incline Chest Press	3	8	2,175 lbs	35 × 10	volume flat
Barbell Incline	1	4	2,000 lbs	85 × 5	first logged session this month
Overhead Cable Bar Pulls	1	3	2,000 lbs	70 × 10	first logged session this month
Single Arm Cable Pull Down	3	9	1,950 lbs	25 × 10	volume up 100 lbs / best up 25 × 10
Rope Pull Down	2	6	1,940 lbs	40 × 10	volume down 260 lbs / best down from 40 × 10
Overhead Bar Pulls	1	3	1,860 lbs	70 × 10	first logged session this month
Single Arm Pull Down	1	2	1,200 lbs	60 × 10	first logged session this month
Single Arm Cable Curls	2	6	1,150 lbs	25 × 6	volume down 50 lbs / best up 25 × 6
Tricep Extensions	1	3	1,115 lbs	45 × 7	first logged session this month
Single Arm Tricep Extensions	1	3	460 lbs	20 × 8	first logged session this month
Curls	1	2	320 lbs	20 × 8	first logged session this month

Weekly Breakdown

W01

Workouts: 1
Sets: 12
Volume: 14,070 lbs
January 03 - Legs — Legs: 12 sets, 14,070 lbs

W02

Workouts: 5
Sets: 95
Volume: 55,715 lbs
January 05 - Chest — Chest: 23 sets, 7,870 lbs
January 06 - Back — Back: 20 sets, 10,560 lbs
January 07 - Legs — Legs: 18 sets, 23,845 lbs
January 09 - Shoulders + Arms — Shoulders + Arms: 19 sets, 6,505 lbs
January 11 - Chest — Chest: 15 sets, 6,935 lbs

W03

Workouts: 4
Sets: 87
Volume: 69,570 lbs
January 12 - Legs — Legs: 18 sets, 26,015 lbs
January 13 - Back — Back: 18 sets, 8,155 lbs
January 16 - Shoulders + Arms — Shoulders + Arms: 22 sets, 7,510 lbs
January 18 - Chest & Legs — Chest & Legs: 29 sets, 27,890 lbs

W04

Workouts: 3
Sets: 67
Volume: 46,255 lbs
January 20 - Back — Back: 28 sets, 16,245 lbs
January 21 - Legs — Legs: 17 sets, 21,770 lbs
January 23 - Shoulders + Arms — Shoulders + Arms: 22 sets, 8,240 lbs

W05

Workouts: 4
Sets: 86
Volume: 47,125 lbs
January 26 - Chest — Chest: 22 sets, 8,935 lbs
January 27 - Legs — Legs: 19 sets, 17,335 lbs
January 29 - Back — Back: 21 sets, 12,005 lbs
January 31 - Shoulders + Arms — Shoulders + Arms: 24 sets, 8,850 lbs

Workout Log

2026-01-03 — Legs

Sets: 12
Volume: 14,070 lbs
Leg Press: 4 sets | 6,570 lbs | best 175 × 10
Leg Extension: 3 sets | 3,070 lbs | best 115 × 10
Glute Extension (per Leg): 3 sets | 2,280 lbs | best 100 × 8
Unilateral Leg Press: 2 sets | 2,150 lbs | best 125 × 10

2026-01-05 — Chest

Sets: 23
Volume: 7,870 lbs
Dumbbell Chest Press: 4 sets | 1,250 lbs | best 35 × 10
Dumbbell Incline Chest Press: 4 sets | 875 lbs | best 25 × 10
Seated Chest Press: 3 sets | 1,180 lbs | best 50 × 10
Pec Fly: 4 sets | 2,260 lbs | best 70 × 10
Single-arm Cable Raise: 2 sets | 400 lbs | best 20 × 10
Overhead Cable Pulls: 3 sets | 790 lbs | best 30 × 8
Tricep Extensions: 3 sets | 1,115 lbs | best 45 × 7

2026-01-06 — Back

Sets: 20
Volume: 10,560 lbs
Lat Pulldown: 5 sets | 3,080 lbs | best 80 × 6
Long Pull: 5 sets | 3,080 lbs | best 80 × 6
Single Arm Pull Down: 2 sets | 1,200 lbs | best 60 × 10
Bicep Curl: 2 sets | 900 lbs | best 45 × 10
Face Pull: 4 sets | 1,980 lbs | best 60 × 10
Curls: 2 sets | 320 lbs | best 20 × 8

2026-01-07 — Legs

Sets: 18
Volume: 23,845 lbs
Leg Press: 5 sets | 9,050 lbs | best 205 × 10
Leg Extension: 2 sets | 2,150 lbs | best 115 × 10
Glute Extension (per Leg): 3 sets | 2,520 lbs | best 115 × 8
Unilateral Leg Press: 4 sets | 4,400 lbs | best 150 × 8
Inner Thigh: 2 sets | 2,475 lbs | best 100 × 12
Outer Thigh: 2 sets | 3,250 lbs | best 110 × 15

2026-01-09 — Shoulders + Arms

Sets: 19
Volume: 6,505 lbs
Dumbbell Shoulder Press: 4 sets | 1,155 lbs | best 35 × 7
Lateral Cable Raises: 3 sets | 600 lbs | best 20 × 10
Face Pull: 3 sets | 1,800 lbs | best 70 × 10
Front Weighted Raise: 3 sets | 750 lbs | best 25 × 10
Rope Pull Down: 3 sets | 1,100 lbs | best 40 × 10
Over Head Extensions: 3 sets | 1,100 lbs | best 40 × 10

2026-01-11 — Chest

Sets: 15
Volume: 6,935 lbs
Dumbbell Chest Press: 4 sets | 1,330 lbs | best 40 × 9
Dumbbell Incline Chest Press: 2 sets | 650 lbs | best 35 × 10
Pec Fly: 3 sets | 2,230 lbs | best 85 × 10
Single-arm Cable Raise: 3 sets | 700 lbs | best 25 × 10
Overhead Cable Pulls: 3 sets | 2,025 lbs | best 60 × 10

2026-01-12 — Legs

Sets: 18
Volume: 26,015 lbs
Leg Press: 4 sets | 7,800 lbs | best 205 × 10
Leg Extension: 3 sets | 4,325 lbs | best 130 × 10
Glute Extension (per Leg): 3 sets | 2,640 lbs | best 115 × 8
Unilateral Leg Press: 4 sets | 4,950 lbs | best 135 × 10
Inner Thigh: 2 sets | 3,015 lbs | best 120 × 12
Outer Thigh: 2 sets | 3,285 lbs | best 130 × 12

2026-01-13 — Back

Sets: 18
Volume: 8,155 lbs
Lat Pulldown: 5 sets | 3,000 lbs | best 90 × 4
Long Pull: 5 sets | 2,820 lbs | best 90 × 4
Bent Over Row: 4 sets | 1,210 lbs | best 37.5 × 10
Back Raises (slanted Equipment): 4 sets | 1,125 lbs | best 35 × 9

2026-01-16 — Shoulders + Arms

Sets: 22
Volume: 7,510 lbs
Dumbbell Shoulder Press: 4 sets | 1,240 lbs | best 40 × 9
Lateral Cable Raises: 3 sets | 570 lbs | best 20 × 11
Face Pull: 3 sets | 2,360 lbs | best 80 × 10
Front Weighted Raise: 3 sets | 850 lbs | best 35 × 10
Single Arm Cable Pull Down: 3 sets | 650 lbs | best 25 × 10
Rope Pull Down: 3 sets | 840 lbs | best 40 × 8
Over Head Extensions: 3 sets | 1,000 lbs | best 35 × 10

2026-01-18 — Chest & Legs

Sets: 29
Volume: 27,890 lbs
Dumbbell Chest Press: 4 sets | 1,215 lbs | best 45 × 6
Pec Fly: 3 sets | 2,380 lbs | best 70 × 13
Single-arm Cable Raise: 3 sets | 650 lbs | best 25 × 10
Overhead Bar Pulls: 3 sets | 1,860 lbs | best 70 × 10
Incline Barbell: 3 sets | 2,300 lbs | best 75 × 10
Leg Press: 4 sets | 8,500 lbs | best 220 × 10
Leg Extension: 3 sets | 4,175 lbs | best 130 × 10
Inner Thigh: 2 sets | 3,025 lbs | best 130 × 10
Outer Thigh: 2 sets | 3,285 lbs | best 130 × 12
Calf Raises: 2 sets | 500 lbs | best 25 × 10

2026-01-20 — Back

Sets: 28
Volume: 16,245 lbs
Lat Pulldown: 5 sets | 3,000 lbs | best 90 × 4
Long Pull: 5 sets | 4,560 lbs | best 100 × 10
Bent Over Row: 4 sets | 1,850 lbs | best 52.5 × 10
Back Raises (slanted Equipment): 4 sets | 1,475 lbs | best 45 × 9
Single Arm Cable Curls: 3 sets | 600 lbs | best 20 × 10
Rope Curl: 3 sets | 1,200 lbs | best 45 × 10
Face Pull: 4 sets | 3,560 lbs | best 90 × 10

2026-01-21 — Legs

Sets: 17
Volume: 21,770 lbs
Leg Press: 4 sets | 8,800 lbs | best 235 × 10
Leg Extension: 3 sets | 3,470 lbs | best 145 × 6
Glute Extension (per Leg): 3 sets | 2,600 lbs | best 120 × 8
Inner Thigh: 2 sets | 2,600 lbs | best 130 × 10
Outer Thigh: 2 sets | 2,600 lbs | best 130 × 10
Calf Raises: 3 sets | 1,700 lbs | best 50 × 12

2026-01-23 — Shoulders + Arms

Sets: 22
Volume: 8,240 lbs
Dumbbell Shoulder Press: 4 sets | 1,340 lbs | best 45 × 6
Lateral Cable Raises: 3 sets | 600 lbs | best 20 × 10
Face Pull: 3 sets | 2,440 lbs | best 80 × 10
Front Weighted Raise: 3 sets | 1,050 lbs | best 35 × 10
Single Arm Cable Pull Down: 3 sets | 600 lbs | best 20 × 10
Over Head Extensions: 3 sets | 1,560 lbs | best 70 × 8
Bicep Curl: 3 sets | 650 lbs | best 25 × 10

2026-01-26 — Chest

Sets: 22
Volume: 8,935 lbs
Dumbbell Chest Press: 4 sets | 1,425 lbs | best 50 × 6
Dumbbell Incline Chest Press: 2 sets | 650 lbs | best 35 × 10
Barbell Incline: 4 sets | 2,000 lbs | best 85 × 5
Seated Chest Press: 3 sets | 1,700 lbs | best 60 × 10
Single-arm Cable Raise: 3 sets | 700 lbs | best 25 × 10
Overhead Cable Bar Pulls: 3 sets | 2,000 lbs | best 70 × 10
Single Arm Tricep Extensions: 3 sets | 460 lbs | best 20 × 8

2026-01-27 — Legs

Sets: 19
Volume: 17,335 lbs
Squats: 6 sets | 5,255 lbs | best 145 × 8
Leg Extension: 3 sets | 3,930 lbs | best 175 × 6
Glute Extension (per Leg): 3 sets | 2,200 lbs | best 100 × 8
Inner Thigh: 2 sets | 2,600 lbs | best 130 × 10
Outer Thigh: 2 sets | 2,600 lbs | best 130 × 10
Calf Raises: 3 sets | 750 lbs | best 25 × 10

2026-01-29 — Back

Sets: 21
Volume: 12,005 lbs
Lat Pulldown: 5 sets | 3,600 lbs | best 100 × 8
Long Pull: 5 sets | 2,710 lbs | best 100 × 4
Bent Over Row: 4 sets | 1,845 lbs | best 55 × 10
Single Arm Cable Curls: 3 sets | 550 lbs | best 25 × 6
Face Pull: 4 sets | 3,300 lbs | best 90 × 10

2026-01-31 — Shoulders + Arms

Sets: 24
Volume: 8,850 lbs
Dumbbell Shoulder Press: 4 sets | 1,190 lbs | best 45 × 5
Lateral Cable Raises: 3 sets | 600 lbs | best 20 × 10
Face Pull: 2 sets | 1,300 lbs | best 70 × 10
Front Weighted Raise: 3 sets | 1,050 lbs | best 35 × 10
Single Arm Cable Pull Down: 3 sets | 700 lbs | best 25 × 10
Over Head Extensions: 3 sets | 1,700 lbs | best 60 × 10
Bicep Curl: 3 sets | 850 lbs | best 30 × 10
Rope Curl: 3 sets | 1,460 lbs | best 60 × 8

--- Generated by Nigel Workout Stats.