Monthly Stats
Workout Stats: September 2026
Updated Sep 18, 2026 07:00 PM
Dashboard
- Workouts: 1
- Active days: 1
- Completed sets: 15
- Total volume: 5,030 lbs
Needs Attention
- Legs: no completed sessions this month.
- Chest: no completed sessions this month.
- Back: no completed sessions this month.
- Hamstrings missing: add Romanian Deadlift or another hamstring movement.
Body Part Balance
- Shoulders + Arms: 1 workout | 15 sets | 5,030 lbs
New PRs
- Lateral Cable Raise — Width Priority: 30 × 10 on 2026-09-18 (previous: 20 × 12)
- Overhead Cable Triceps Extension — Long-head Size: 50 × 10 on 2026-09-18 (previous: 40 × 10)
Beat Next Time
- Rope Curl — Biceps/brachialis: beat 50 × 11 → target 50 × 12 (build reps toward 15)
- Overhead Cable Triceps Extension — Long-head Size: beat 50 × 10 → target 50 × 11 (build reps toward 15)
- Dumbbell Shoulder Press — Main Strength Lift: beat 35 × 10 → target 35 × 11 (build reps toward 12)
- Lateral Cable Raise — Width Priority: beat 30 × 10 → target 30 × 11 (build reps toward 15)
- Dumbbell Hammer Curl — Optional Arm-width Finisher: beat 20 × 10 → target 20 × 11 (build reps toward 15)
Last Session Deltas
- Rope Curl — Biceps/brachialis: first logged session this month
- Overhead Cable Triceps Extension — Long-head Size: first logged session this month
- Dumbbell Shoulder Press — Main Strength Lift: first logged session this month
- Lateral Cable Raise — Width Priority: first logged session this month
- Dumbbell Hammer Curl — Optional Arm-width Finisher: first logged session this month
Exercise Leaders
| Exercise | Sessions | Sets | Volume | Best Set | Last Delta |
|---|---|---|---|---|---|
| Rope Curl — Biceps/brachialis | 1 | 3 | 1,450 lbs | 50 × 11 | first logged session this month |
| Overhead Cable Triceps Extension — Long-head Size | 1 | 3 | 1,300 lbs | 50 × 10 | first logged session this month |
| Dumbbell Shoulder Press — Main Strength Lift | 1 | 4 | 1,230 lbs | 35 × 10 | first logged session this month |
| Lateral Cable Raise — Width Priority | 1 | 3 | 700 lbs | 30 × 10 | first logged session this month |
| Dumbbell Hammer Curl — Optional Arm-width Finisher | 1 | 2 | 350 lbs | 20 × 10 | first logged session this month |
Weekly Breakdown
W38
- Workouts: 1
- Sets: 15
- Volume: 5,030 lbs
- September 18 - Shoulders + Arms — Shoulders + Arms: 15 sets, 5,030 lbs
Workout Log
2026-09-18 — Shoulders + Arms
- Sets: 15
- Volume: 5,030 lbs
- Dumbbell Shoulder Press — Main Strength Lift: 4 sets | 1,230 lbs | best 35 × 10
- Lateral Cable Raise — Width Priority: 3 sets | 700 lbs | best 30 × 10
- Overhead Cable Triceps Extension — Long-head Size: 3 sets | 1,300 lbs | best 50 × 10
- Rope Curl — Biceps/brachialis: 3 sets | 1,450 lbs | best 50 × 11
- Dumbbell Hammer Curl — Optional Arm-width Finisher: 2 sets | 350 lbs | best 20 × 10
--- Generated by Nigel Workout Stats.