Monthly Stats

Workout Stats: July 2026

Updated Sep 18, 2026 07:00 PM

Dashboard

Workouts: 11
Active days: 11
Completed sets: 169
Total volume: 114,130 lbs

Needs Attention

Legs: no completed sessions this month.

Body Part Balance

Chest: 2 workouts | 24 sets | 15,065 lbs
Back: 2 workouts | 48 sets | 31,810 lbs
Shoulders + Arms: 2 workouts | 31 sets | 10,650 lbs
Legs + Core: 2 workouts | 21 sets | 26,325 lbs
Back + Core: 2 workouts | 33 sets | 23,730 lbs
Chest + Core: 1 workout | 12 sets | 6,550 lbs

New PRs

Assisted Barbell Incline Chest Press ✅ — Start Here / Upper Chest Priority: 95 × 5 on 2026-07-06 (previous: none)
Assisted Barbell Incline Chest Press ✅ — Start Here / Upper-chest Priority: 95 × 10 on 2026-07-28 (previous: none)
Cable Rear-delt Fly / Reverse Pec Deck — Shelf Builder: 70 × 8 on 2026-07-24 (previous: none)
Dumbbell Hammer Curl — Optional Arm-width Finisher: 20 × 10 on 2026-07-25 (previous: none)
Dumbbell Shoulder Press — Main Strength Lift: 40 × 6 on 2026-07-25 (previous: none)
Face Pull — Optional Upper-back Finisher: 80 × 10 on 2026-07-24 (previous: none)
Flat Dumbbell Chest Press ✅ — Clean Volume After Incline: 45 × 10 on 2026-07-06 (previous: none)
Flat Dumbbell Chest Press ✅ — Main Press Completed First: 50 × 3 on 2026-07-21 (previous: none)
LAT Pulldown — Main Width Lift: 100 × 10 on 2026-07-24 (previous: none)
Lateral Cable Raise — Width Priority: 20 × 12 on 2026-07-25 (previous: none)
Leg Press — Main Strength Lift: 205 × 15 on 2026-07-27 (previous: none)
Long Pull — Mid-back Thickness: 90 × 10 on 2026-07-24 (previous: none)
Machine Pec Fly ✅ — Controlled Chest Squeeze: 105 × 10 on 2026-07-21 (previous: none)
Machine Pec Flys ✅ — Controlled Chest Squeeze: 110 × 10 on 2026-07-06 (previous: 100 × 10)
Overhead Cable Pulls — Triceps Pressdown: 60 × 10 on 2026-07-06 (previous: none)
Overhead Cable Triceps Extension — Long-head Size: 40 × 10 on 2026-07-25 (previous: none)
Overhead Cable Triceps Extension — Optional: 50 × 10 on 2026-07-21 (previous: none)
Plate-loaded Incline Chest Press Machine ✅ — Substituted For Assisted Incline Barbell: 45 × 10 on 2026-07-21 (previous: none)
Romanian Deadlift — Required Hamstrings: 90 × 10 on 2026-07-27 (previous: 85 × 10)
Rope Curl — Biceps/brachialis: 60 × 10 on 2026-07-25 (previous: none)
Seated Long Pull — Mid-back Thickness (machine): 85 × 8 on 2026-07-29 (previous: none)
Single-arm Cable LAT Pulldown — Width Focus: 70 × 10 on 2026-07-02 (previous: 60 × 10)
Single-arm Cable LAT Pulldown — Width Focus: 80 × 10 on 2026-07-24 (previous: 70 × 10)
Single-arm Cable Triceps Pushdown — Optional Pump: 20 × 10 on 2026-07-25 (previous: none)
Straight-arm Cable Pulldown — LAT Isolation: 60 × 10 on 2026-07-24 (previous: none)

Beat Next Time

Single-arm Cable LAT Pulldown — Width Focus: beat 80 × 10 → target 80 × 11 (build reps toward 12)
LAT Pulldown — Main Width Lift: beat 100 × 10 → target 100 × 11 (build reps toward 12)
Leg Press — Main Strength Lift: beat 205 × 15 → target 215 × 8 (hit 12+ reps; increase weight)
Lat Pulldown: beat 100 × 10 → target 100 × 11 (build reps toward 12)
Face Pull: beat 90 × 10 → target 90 × 11 (build reps toward 15)
Leg Extension: beat 145 × 10 → target 145 × 11 (build reps toward 15)
Long Pull: beat 90 × 10 → target 90 × 11 (build reps toward 12)
Leg Press: beat 205 × 10 → target 205 × 11 (build reps toward 12)
Machine Pec Fly ✅ — Controlled Chest Squeeze: beat 105 × 10 → target 105 × 11 (build reps toward 15)
Romanian Deadlift — Required Hamstrings: beat 90 × 10 → target 90 × 11 (build reps toward 12)
Cable Rear Delt Fly / Reverse Pec Deck — Shelf Builder: beat 60 × 10 → target 60 × 11 (build reps toward 15)
Straight-arm Cable Pulldown — LAT Isolation: beat 60 × 10 → target 60 × 11 (build reps toward 12)

Last Session Deltas

Single-arm Cable LAT Pulldown — Width Focus: volume down 200 lbs | best down from 80 × 10
LAT Pulldown — Main Width Lift: volume down 460 lbs
Leg Press — Main Strength Lift: first logged session this month
Lat Pulldown: volume up 620 lbs | best up 100 × 10
Face Pull: volume up 400 lbs | sets up 1 | best down from 80 × 10
Leg Extension: volume up 1,550 lbs | sets up 1 | best up 145 × 10
Long Pull: volume up 800 lbs | sets up 1
Leg Press: first logged session this month
Machine Pec Fly ✅ — Controlled Chest Squeeze: volume down 800 lbs | best down from 105 × 10
Romanian Deadlift — Required Hamstrings: volume up 500 lbs | best up 90 × 10
Cable Rear Delt Fly / Reverse Pec Deck — Shelf Builder: volume flat
Straight-arm Cable Pulldown — LAT Isolation: volume flat

Exercise Leaders

Exercise	Sessions	Sets	Volume	Best Set	Last Delta
Single-arm Cable LAT Pulldown — Width Focus	4	12	8,160 lbs	80 × 10	volume down 200 lbs / best down from 80 × 10
LAT Pulldown — Main Width Lift	2	8	6,740 lbs	100 × 10	volume down 460 lbs
Leg Press — Main Strength Lift	1	3	6,725 lbs	205 × 15	first logged session this month
Lat Pulldown	2	8	6,580 lbs	100 × 10	volume up 620 lbs / best up 100 × 10
Face Pull	3	9	6,430 lbs	90 × 10	volume up 400 lbs / sets up 1 / best down from 80 × 10
Leg Extension	2	5	6,250 lbs	145 × 10	volume up 1,550 lbs / sets up 1 / best up 145 × 10
Long Pull	2	7	6,000 lbs	90 × 10	volume up 800 lbs / sets up 1
Leg Press	1	3	5,700 lbs	205 × 10	first logged session this month
Machine Pec Fly ✅ — Controlled Chest Squeeze	2	6	5,400 lbs	105 × 10	volume down 800 lbs / best down from 105 × 10
Romanian Deadlift — Required Hamstrings	2	6	4,400 lbs	90 × 10	volume up 500 lbs / best up 90 × 10
Cable Rear Delt Fly / Reverse Pec Deck — Shelf Builder	2	6	3,400 lbs	60 × 10	volume flat
Straight-arm Cable Pulldown — LAT Isolation	2	6	3,400 lbs	60 × 10	volume flat
Glute Extension — Per Leg	2	4	3,250 lbs	85 × 10	volume up 150 lbs
Close Grip Lat Pulldown	2	4	3,200 lbs	90 × 10	volume up 200 lbs / best up 90 × 10
Machine Pec Flys ✅ — Controlled Chest Squeeze	1	3	3,100 lbs	110 × 10	first logged session this month
Straight-arm Cable Pulldown — LAT Width Add	2	5	2,960 lbs	60 × 11	volume up 440 lbs / sets up 1 / best down from 60 × 11
Face Pull — Optional Upper-back Finisher	2	4	2,900 lbs	80 × 10	volume down 100 lbs / best down from 80 × 10
Overhead Cable Triceps Extension — Optional	2	6	2,870 lbs	50 × 10	volume up 70 lbs / best down from 50 × 10
Long Pull — Mid-back Thickness	1	3	2,600 lbs	90 × 10	first logged session this month
Assisted Barbell Incline Chest Press ✅ — Start Here / Upper-chest Priority	1	3	2,275 lbs	95 × 10	first logged session this month
Seated Long Pull — Mid-back Thickness (machine)	1	3	2,180 lbs	85 × 8	first logged session this month
Assisted Barbell Incline Chest Press ✅ — Start Here / Upper Chest Priority	1	3	2,175 lbs	95 × 5	first logged session this month
Flat Dumbbell Chest Press ✅ — Clean Volume After Incline	2	6	2,045 lbs	45 × 10	volume down 195 lbs / best down from 45 × 10
Cable Rear-delt Fly / Reverse Pec Deck — Shelf Builder	1	3	1,710 lbs	70 × 8	first logged session this month
Overhead Cable Pulls — Triceps Pressdown	1	3	1,700 lbs	60 × 10	first logged session this month
Rope Curl — Biceps/brachialis	1	3	1,500 lbs	60 × 10	first logged session this month
Overhead Rope Triceps Extension	1	3	1,400 lbs	50 × 10	first logged session this month
Dumbbell Shoulder Press	1	4	1,250 lbs	35 × 10	first logged session this month
Overhead Cable Triceps Extension — Long-head Size	1	3	1,220 lbs	40 × 10	first logged session this month
Dumbbell Hammer Curl — Optional Arm Width Builder	2	6	1,180 lbs	25 × 7	volume up 70 lbs / best down from 25 × 7
Dumbbell Shoulder Press — Main Strength Lift	1	4	1,140 lbs	40 × 6	first logged session this month
Plate-loaded Incline Chest Press Machine ✅ — Substituted For Assisted Incline Barbell	1	3	1,050 lbs	45 × 10	first logged session this month
Flat Dumbbell Chest Press ✅ — Main Press Completed First	1	3	1,000 lbs	50 × 3	first logged session this month
Lateral Cable Raise — Width Priority	1	4	880 lbs	20 × 12	first logged session this month
Lateral Cable Raises	1	3	600 lbs	20 × 10	first logged session this month
Single-arm Cable Triceps Pushdown — Optional Pump	1	2	400 lbs	20 × 10	first logged session this month
Dumbbell Hammer Curl — Optional Arm-width Finisher	1	2	360 lbs	20 × 10	first logged session this month

Weekly Breakdown

W27

Workouts: 1
Sets: 24
Volume: 15,585 lbs
July 02 - Back — Back: 24 sets, 15,585 lbs

W28

Workouts: 3
Sets: 49
Volume: 29,470 lbs
July 06 - Chest — Chest: 12 sets, 8,095 lbs
July 08 - Back — Back: 24 sets, 16,225 lbs
July 10 - Shoulders + Arms — Shoulders + Arms: 13 sets, 5,150 lbs

W29

Workouts: 1
Sets: 10
Volume: 11,550 lbs
July 13 - Legs + Core — Legs + Core: 10 sets, 11,550 lbs

W30

Workouts: 3
Sets: 48
Volume: 25,360 lbs
July 21 - Chest + Core — Chest + Core: 12 sets, 6,550 lbs
July 24 - Back + Core — Back + Core: 18 sets, 13,310 lbs
July 25 - Shoulders + Arms — Shoulders + Arms: 18 sets, 5,500 lbs

W31

Workouts: 3
Sets: 38
Volume: 32,165 lbs
July 27 - Legs + Core — Legs + Core: 11 sets, 14,775 lbs
July 28 - Chest — Chest: 12 sets, 6,970 lbs
July 29 - Back + Core — Back + Core: 15 sets, 10,420 lbs

Workout Log

2026-07-02 — Back

Sets: 24
Volume: 15,585 lbs
Lat Pulldown: 4 sets | 2,980 lbs | best 100 × 9
Close Grip Lat Pulldown: 2 sets | 1,500 lbs | best 80 × 10
Single-arm Cable LAT Pulldown — Width Focus: 3 sets | 1,960 lbs | best 70 × 10
Straight-arm Cable Pulldown — LAT Width Add: 2 sets | 1,260 lbs | best 60 × 11
Long Pull: 3 sets | 2,600 lbs | best 90 × 10
Cable Rear Delt Fly / Reverse Pec Deck — Shelf Builder: 3 sets | 1,700 lbs | best 60 × 10
Face Pull: 4 sets | 3,030 lbs | best 90 × 10
Dumbbell Hammer Curl — Optional Arm Width Builder: 3 sets | 555 lbs | best 25 × 7

2026-07-06 — Chest

Sets: 12
Volume: 8,095 lbs
Assisted Barbell Incline Chest Press ✅ — Start Here / Upper Chest Priority: 3 sets | 2,175 lbs | best 95 × 5
Flat Dumbbell Chest Press ✅ — Clean Volume After Incline: 3 sets | 1,120 lbs | best 45 × 10
Machine Pec Flys ✅ — Controlled Chest Squeeze: 3 sets | 3,100 lbs | best 110 × 10
Overhead Cable Pulls — Triceps Pressdown: 3 sets | 1,700 lbs | best 60 × 10

2026-07-08 — Back

Sets: 24
Volume: 16,225 lbs
Lat Pulldown: 4 sets | 3,600 lbs | best 100 × 10
Close Grip Lat Pulldown: 2 sets | 1,700 lbs | best 90 × 10
Single-arm Cable LAT Pulldown — Width Focus: 3 sets | 2,000 lbs | best 70 × 10
Straight-arm Cable Pulldown — LAT Width Add: 3 sets | 1,700 lbs | best 60 × 10
Long Pull: 4 sets | 3,400 lbs | best 90 × 10
Cable Rear Delt Fly / Reverse Pec Deck — Shelf Builder: 3 sets | 1,700 lbs | best 60 × 10
Face Pull: 2 sets | 1,500 lbs | best 80 × 10
Dumbbell Hammer Curl — Optional Arm Width Builder: 3 sets | 625 lbs | best 20 × 10

2026-07-10 — Shoulders + Arms

Sets: 13
Volume: 5,150 lbs
Dumbbell Shoulder Press: 4 sets | 1,250 lbs | best 35 × 10
Lateral Cable Raises: 3 sets | 600 lbs | best 20 × 10
Face Pull: 3 sets | 1,900 lbs | best 70 × 10
Overhead Rope Triceps Extension: 3 sets | 1,400 lbs | best 50 × 10

2026-07-13 — Legs + Core

Sets: 10
Volume: 11,550 lbs
Leg Press: 3 sets | 5,700 lbs | best 205 × 10
Romanian Deadlift — Required Hamstrings: 3 sets | 1,950 lbs | best 85 × 10
Leg Extension: 2 sets | 2,350 lbs | best 125 × 10
Glute Extension — Per Leg: 2 sets | 1,550 lbs | best 85 × 10

2026-07-21 — Chest + Core

Sets: 12
Volume: 6,550 lbs
Plate-loaded Incline Chest Press Machine ✅ — Substituted For Assisted Incline Barbell: 3 sets | 1,050 lbs | best 45 × 10
Flat Dumbbell Chest Press ✅ — Main Press Completed First: 3 sets | 1,000 lbs | best 50 × 3
Machine Pec Fly ✅ — Controlled Chest Squeeze: 3 sets | 3,100 lbs | best 105 × 10
Overhead Cable Triceps Extension — Optional: 3 sets | 1,400 lbs | best 50 × 10

2026-07-24 — Back + Core

Sets: 18
Volume: 13,310 lbs
LAT Pulldown — Main Width Lift: 4 sets | 3,600 lbs | best 100 × 10
Single-arm Cable LAT Pulldown — Width Focus: 3 sets | 2,200 lbs | best 80 × 10
Long Pull — Mid-back Thickness: 3 sets | 2,600 lbs | best 90 × 10
Straight-arm Cable Pulldown — LAT Isolation: 3 sets | 1,700 lbs | best 60 × 10
Cable Rear-delt Fly / Reverse Pec Deck — Shelf Builder: 3 sets | 1,710 lbs | best 70 × 8
Face Pull — Optional Upper-back Finisher: 2 sets | 1,500 lbs | best 80 × 10

2026-07-25 — Shoulders + Arms

Sets: 18
Volume: 5,500 lbs
Dumbbell Shoulder Press — Main Strength Lift: 4 sets | 1,140 lbs | best 40 × 6
Lateral Cable Raise — Width Priority: 4 sets | 880 lbs | best 20 × 12
Overhead Cable Triceps Extension — Long-head Size: 3 sets | 1,220 lbs | best 40 × 10
Rope Curl — Biceps/brachialis: 3 sets | 1,500 lbs | best 60 × 10
Single-arm Cable Triceps Pushdown — Optional Pump: 2 sets | 400 lbs | best 20 × 10
Dumbbell Hammer Curl — Optional Arm-width Finisher: 2 sets | 360 lbs | best 20 × 10

2026-07-27 — Legs + Core

Sets: 11
Volume: 14,775 lbs
Leg Press — Main Strength Lift: 3 sets | 6,725 lbs | best 205 × 15
Romanian Deadlift — Required Hamstrings: 3 sets | 2,450 lbs | best 90 × 10
Leg Extension: 3 sets | 3,900 lbs | best 145 × 10
Glute Extension — Per Leg: 2 sets | 1,700 lbs | best 85 × 10

2026-07-28 — Chest

Sets: 12
Volume: 6,970 lbs
Assisted Barbell Incline Chest Press ✅ — Start Here / Upper-chest Priority: 3 sets | 2,275 lbs | best 95 × 10
Flat Dumbbell Chest Press ✅ — Clean Volume After Incline: 3 sets | 925 lbs | best 45 × 5
Machine Pec Fly ✅ — Controlled Chest Squeeze: 3 sets | 2,300 lbs | best 100 × 6
Overhead Cable Triceps Extension — Optional: 3 sets | 1,470 lbs | best 45 × 12

2026-07-29 — Back + Core

Sets: 15
Volume: 10,420 lbs
LAT Pulldown — Main Width Lift: 4 sets | 3,140 lbs | best 100 × 10
Single-arm Cable LAT Pulldown — Width Focus: 3 sets | 2,000 lbs | best 70 × 10
Seated Long Pull — Mid-back Thickness (machine): 3 sets | 2,180 lbs | best 85 × 8
Straight-arm Cable Pulldown — LAT Isolation: 3 sets | 1,700 lbs | best 60 × 10
Face Pull — Optional Upper-back Finisher: 2 sets | 1,400 lbs | best 70 × 10

--- Generated by Nigel Workout Stats.