Monthly Stats
Workout Stats: July 2026
Updated Jul 13, 2026 07:00 PM
Dashboard
- Workouts: 5
- Active days: 5
- Completed sets: 83
- Total volume: 56,605 lbs
Needs Attention
- Legs: no completed sessions this month.
Body Part Balance
- Chest: 1 workout | 12 sets | 8,095 lbs
- Back: 2 workouts | 48 sets | 31,810 lbs
- Shoulders + Arms: 1 workout | 13 sets | 5,150 lbs
- Legs + Core: 1 workout | 10 sets | 11,550 lbs
New PRs
- Assisted Barbell Incline Chest Press ✅ — Start Here / Upper Chest Priority: 95 × 5 on 2026-07-06 (previous: none)
- Flat Dumbbell Chest Press ✅ — Clean Volume After Incline: 45 × 10 on 2026-07-06 (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)
- Single-arm Cable LAT Pulldown — Width Focus: 70 × 10 on 2026-07-02 (previous: 60 × 10)
Beat Next Time
- Lat Pulldown: beat 100 × 10 → target 100 × 11 (build reps toward 12)
- Face Pull: beat 90 × 10 → target 90 × 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)
- Single-arm Cable LAT Pulldown — Width Focus: beat 70 × 10 → target 70 × 11 (build reps toward 12)
- Cable Rear Delt Fly / Reverse Pec Deck — Shelf Builder: beat 60 × 10 → target 60 × 11 (build reps toward 15)
- Close Grip Lat Pulldown: beat 90 × 10 → target 90 × 11 (build reps toward 12)
- Machine Pec Flys ✅ — Controlled Chest Squeeze: beat 110 × 10 → target 110 × 11 (build reps toward 15)
- Straight-arm Cable Pulldown — LAT Width Add: beat 60 × 11 → target 60 × 12 (build reps toward 12)
- Leg Extension: beat 125 × 10 → target 125 × 11 (build reps toward 15)
- Assisted Barbell Incline Chest Press ✅ — Start Here / Upper Chest Priority: beat 95 × 5 → target 95 × 6 (build reps toward 12)
- Romanian Deadlift — Required Hamstrings: beat 85 × 10 → target 85 × 11 (build reps toward 12)
Last Session Deltas
- Lat Pulldown: volume up 620 lbs | best up 100 × 10
- Face Pull: volume up 400 lbs | sets up 1 | best down from 80 × 10
- Long Pull: volume up 800 lbs | sets up 1
- Leg Press: first logged session this month
- Single-arm Cable LAT Pulldown — Width Focus: volume up 40 lbs
- Cable Rear Delt Fly / Reverse Pec Deck — Shelf Builder: volume flat
- Close Grip Lat Pulldown: volume up 200 lbs | best up 90 × 10
- Machine Pec Flys ✅ — Controlled Chest Squeeze: first logged session this month
- Straight-arm Cable Pulldown — LAT Width Add: volume up 440 lbs | sets up 1 | best down from 60 × 11
- Leg Extension: first logged session this month
- Assisted Barbell Incline Chest Press ✅ — Start Here / Upper Chest Priority: first logged session this month
- Romanian Deadlift — Required Hamstrings: first logged session this month
Exercise Leaders
| Exercise | Sessions | Sets | Volume | Best Set | Last Delta |
|---|---|---|---|---|---|
| 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 |
| 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 |
| Single-arm Cable LAT Pulldown — Width Focus | 2 | 6 | 3,960 lbs | 70 × 10 | volume up 40 lbs |
| Cable Rear Delt Fly / Reverse Pec Deck — Shelf Builder | 2 | 6 | 3,400 lbs | 60 × 10 | volume flat |
| 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 |
| Leg Extension | 1 | 2 | 2,350 lbs | 125 × 10 | 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 |
| Romanian Deadlift — Required Hamstrings | 1 | 3 | 1,950 lbs | 85 × 10 | first logged session this month |
| Overhead Cable Pulls — Triceps Pressdown | 1 | 3 | 1,700 lbs | 60 × 10 | first logged session this month |
| Glute Extension — Per Leg | 1 | 2 | 1,550 lbs | 85 × 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 |
| Dumbbell Hammer Curl — Optional Arm Width Builder | 2 | 6 | 1,180 lbs | 25 × 7 | volume up 70 lbs / best down from 25 × 7 |
| Flat Dumbbell Chest Press ✅ — Clean Volume After Incline | 1 | 3 | 1,120 lbs | 45 × 10 | first logged session this month |
| Lateral Cable Raises | 1 | 3 | 600 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
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
--- Generated by Nigel Workout Stats.