Gym Tracker
303 sets · 18 days · newest first
+ add workoutexercises| Date | Exercise | Set | Kg | Reps | Fail | Notes |
|---|---|---|---|---|---|---|
| 2 Sept 2026 | Flat Barbell Bench Press (Rod weight included) | 1 | 20 | 12 | ||
| Flat Barbell Bench Press (Rod weight included) | 2 | 45 | 5 | taken to failure | ||
| Flat Barbell Bench Press (Rod weight included) | 3 | 40 | 8 | taken to failure | ||
| Flat Barbell Bench Press (Rod weight included) | 4 | 40 | 5 | taken to failure | ||
| Pec Deck Fly Machine | 1 | 30 | 12 | |||
| Pec Deck Fly Machine | 2 | 35 | 5 | taken to failure | ||
| Pec Deck Fly Machine | 3 | 25 | 7 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 1 | 12.5 | 12 | |||
| Seated shoulder dumbbell press (Single dumbbell weight) | 2 | 10 | 12 | |||
| Seated shoulder dumbbell press (Single dumbbell weight) | 3 | 10 | 7 | taken to failure | left shoulder pain | |
| Lateral Dumbbell Raises (Single dumbbell weight) | 1 | 5 | 12 | |||
| Lateral Dumbbell Raises (Single dumbbell weight) | 2 | 5 | 11 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 3 | 2.5 | 12 | |||
| Tricep Push Down | Rope | 1 | 15 | 12 | |||
| Tricep Push Down | Rope | 2 | 20 | 6 | taken to failure | ||
| Tricep Push Down | Rope | 3 | 15 | 6 | taken to failure | ||
| 1 Sept 2026 | 45 Degree Leg Press | 1 | 60 | 8 | ||
| 45 Degree Leg Press | 2 | 80 | 12 | |||
| 45 Degree Leg Press | 3 | 80 | 9 | taken to failure | ||
| 45 Degree Leg Press | 4 | 80 | 8 | taken to failure | could have pushed more but went lightly | |
| RDL | Dumbbell | Single Dumbbell Weight | 1 | 10 | 10 | |||
| RDL | Dumbbell | Single Dumbbell Weight | 2 | 10 | 10 | taken to failure | not hamstring pain but lower back and grip | |
| RDL | Dumbbell | Single Dumbbell Weight | 3 | 10 | 10 | taken to failure | ||
| Leg Extension | 1 | 20 | 12 | |||
| Leg Extension | 2 | 25 | 12 | |||
| Leg Extension | 3 | 30 | 12 | |||
| Lying Hamstring Curls | 1 | 30 | 8 | |||
| Lying Hamstring Curls | 2 | 35 | 12 | taken to failure | ||
| Lying Hamstring Curls | 3 | 35 | 6 | taken to failure | ||
| 27 Aug 2026 | Flat Barbell Bench Press (Rod weight included) | 1 | 20 | 10 | ||
| Flat Barbell Bench Press (Rod weight included) | 2 | 40 | 10 | |||
| Flat Barbell Bench Press (Rod weight included) | 3 | 40 | 7 | taken to failure | ||
| Flat Barbell Bench Press (Rod weight included) | 4 | 35 | 8 | taken to failure | ||
| Pec Deck Fly Machine | 1 | 30 | 12 | taken to failure | ||
| Pec Deck Fly Machine | 2 | 25 | 10 | taken to failure | ||
| Pec Deck Fly Machine | 3 | 20 | 10 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 1 | 12.5 | 7 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 2 | 10 | 11 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 3 | 10 | 8 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 1 | 5 | 12 | |||
| Lateral Dumbbell Raises (Single dumbbell weight) | 2 | 5 | 9 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 3 | 2.5 | 13 | taken to failure | ||
| Tricep Push Down | Rope | 1 | 15 | 12 | |||
| Tricep Push Down | Rope | 2 | 20 | 6 | taken to failure | ||
| Tricep Push Down | Rope | 3 | 15 | 6 | taken to failure | ||
| Tricep Extension | Cable | Rope | 1 | 5 | 7 | taken to failure | ||
| Tricep Extension | Cable | Rope | 2 | 5 | 6 | taken to failure | ||
| 21 Aug 2026 | Deadlift | 1 | 70 | 6 | ||
| Deadlift | 2 | 90 | 4 | |||
| Deadlift | 3 | 90 | 4 | taken to failure | form is deteriorating pain in left stomach i think i should not push unnecessary weight on deadlifts | |
| Lat Pull Down | Shoulder Width | Straight Rod | 1 | 35 | 12 | |||
| Lat Pull Down | Shoulder Width | Straight Rod | 2 | 35 | 12 | taken to failure | ||
| Lat Pull Down | Shoulder Width | Straight Rod | 3 | 30 | 12 | taken to failure | ||
| T Bar Row | Upper Back | 1 | 15 | 9 | taken to failure | ||
| T Bar Row | Upper Back | 2 | 10 | 12 | |||
| T Bar Row | Upper Back | 3 | 10 | 11 | taken to failure | ||
| Reverse Pec Deck Fly | 1 | 15 | 12 | |||
| Reverse Pec Deck Fly | 2 | 15 | 12 | |||
| Reverse Pec Deck Fly | 3 | 15 | 11 | taken to failure | ||
| Shrugs | Dumbbell | Single Dumbbell Weight | 1 | 7.5 | 12 | |||
| Shrugs | Dumbbell | Single Dumbbell Weight | 2 | 10 | 12 | |||
| Shrugs | Dumbbell | Single Dumbbell Weight | 3 | 7.5 | 12 | taken to failure | ||
| Bicep Curl | Preacher Machine | 1 | 10 | 12 | |||
| Bicep Curl | Preacher Machine | 2 | 10 | 7 | taken to failure | ||
| Wrist Curl Machine | 1 | 5 | 9 | taken to failure | ||
| Wrist Curl Machine | 2 | 0 | 18 | taken to failure | ||
| Wrist Curl Machine | 3 | 0 | 18 | taken to failure | ||
| 20 Aug 2026 | Flat Barbell Bench Press (Rod weight included) | 1 | 20 | 12 | ||
| Flat Barbell Bench Press (Rod weight included) | 2 | 40 | 9 | taken to failure | ||
| Flat Barbell Bench Press (Rod weight included) | 3 | 35 | 12 | |||
| Flat Barbell Bench Press (Rod weight included) | 4 | 35 | 10 | taken to failure | ||
| Pec Deck Fly Machine | 1 | 25 | 12 | |||
| Pec Deck Fly Machine | 2 | 25 | 10 | taken to failure | ||
| Pec Deck Fly Machine | 3 | 20 | 8 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 1 | 12.5 | 7 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 2 | 10 | 11 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 3 | 10 | 11 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 1 | 5 | 12 | |||
| Lateral Dumbbell Raises (Single dumbbell weight) | 2 | 5 | 10 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 3 | 2.5 | 12 | taken to failure | ||
| Cable tricep pushdown straight rod | 1 | 25 | 12 | |||
| Cable tricep pushdown straight rod | 2 | 25 | 10 | taken to failure | ||
| Cable tricep pushdown straight rod | 3 | 20 | 10 | taken to failure | ||
| Tricep Extension | Cable | Rope | 1 | 10 | 5 | taken to failure | ||
| Tricep Extension | Cable | Rope | 2 | 5 | 5 | taken to failure | ||
| 17 Aug 2026 | Back Barbell Squats (including barbell weight) | 1 | 0 | 25 | ||
| Back Barbell Squats (including barbell weight) | 2 | 20 | 12 | |||
| Back Barbell Squats (including barbell weight) | 3 | 40 | 12 | |||
| Back Barbell Squats (including barbell weight) | 4 | 45 | 12 | |||
| Back Barbell Squats (including barbell weight) | 5 | 45 | 5 | taken to failure | form starts deteriorating | |
| 45 Degree Leg Press | 1 | 60 | 12 | |||
| 45 Degree Leg Press | 2 | 80 | 7 | taken to failure | ||
| 45 Degree Leg Press | 3 | 80 | 6 | taken to failure | ||
| RDL | Dumbbell | Single Dumbbell Weight | 1 | 7.5 | 12 | |||
| RDL | Dumbbell | Single Dumbbell Weight | 2 | 10 | 6 | can do more but left grip starts paining | ||
| Lying Hamstring Curls | 1 | 25 | 6 | |||
| Lying Hamstring Curls | 2 | 30 | 12 | |||
| Lying Hamstring Curls | 3 | 35 | 6 | taken to failure | ||
| Leg Extension | 1 | 15 | 12 | |||
| Leg Extension | 2 | 15 | 12 | taken to failure | ||
| 14 Aug 2026 | Inclined Barbell Bench Press (Rod weight included) | 1 | 20 | 7 | ||
| Inclined Barbell Bench Press (Rod weight included) | 2 | 35 | 7 | |||
| Inclined Barbell Bench Press (Rod weight included) | 3 | 40 | 8 | taken to failure | ||
| Inclined Barbell Bench Press (Rod weight included) | 4 | 40 | 5 | taken to failure | ||
| Seated Row Machine | V Grip | 1 | 30 | 10 | |||
| Seated Row Machine | V Grip | 2 | 40 | 8 | taken to failure | more on biceps | |
| Seated Row Machine | V Grip | 3 | 30 | 12 | taken to failure | ||
| Pec Deck Fly Machine | 1 | 25 | 7 | |||
| Pec Deck Fly Machine | 2 | 30 | 12 | taken to failure | ||
| Pec Deck Fly Machine | 3 | 25 | 8 | taken to failure | ||
| Lat Pull Down | Shoulder Width | Straight Rod | 1 | 35 | 11 | taken to failure | ||
| Lat Pull Down | Shoulder Width | Straight Rod | 2 | 30 | 12 | |||
| Lat Pull Down | Shoulder Width | Straight Rod | 3 | 30 | 12 | taken to failure | ||
| Cable tricep pushdown straight rod | 1 | 30 | 12 | taken to failure | ||
| Cable tricep pushdown straight rod | 2 | 25 | 11 | taken to failure | ||
| Cable tricep pushdown straight rod | 3 | 25 | 9 | taken to failure | ||
| Bicep Curl | Preacher Machine | 1 | 7.5 | 12 | |||
| Bicep Curl | Preacher Machine | 2 | 7.5 | 6 | taken to failure | ||
| Bicep Curl | Preacher Machine | 3 | 5 | 6 | taken to failure | ||
| 12 Aug 2026 | Lateral Raise | Cable | Unilateral | 1 | 5 | 8 | taken to failure | |
| Lateral Raise | Cable | Unilateral | 2 | 5 | 8 | taken to failure | ||
| Lateral Raise | Cable | Unilateral | 3 | 5 | 4 | taken to failure | ||
| Lateral Raise | Dumbbell | Seated | Single Dumbbell Weight | 1 | 5 | 12 | taken to failure | ||
| Lateral Raise | Dumbbell | Seated | Single Dumbbell Weight | 2 | 5 | 8 | taken to failure | ||
| Lateral Raise | Dumbbell | Seated | Single Dumbbell Weight | 3 | 5 | 6 | taken to failure | ||
| Shrugs | Dumbbell | Single Dumbbell Weight | 1 | 7.5 | 12 | |||
| Shrugs | Dumbbell | Single Dumbbell Weight | 2 | 10 | 12 | |||
| Shrugs | Dumbbell | Single Dumbbell Weight | 3 | 7.5 | 15 | taken to failure | ||
| Wrist Curls | Cable | Supinated Grip | 1 | 15 | 16 | |||
| Wrist Curls | Cable | Supinated Grip | 2 | 25 | 20 | |||
| Wrist Curls | Cable | Supinated Grip | 3 | 35 | 12 | taken to failure | ||
| Wrist Curls | Cable | Pronated Grip | 1 | 5 | 11 | |||
| Wrist Curls | Cable | Pronated Grip | 2 | 10 | 11 | taken to failure | ||
| Wrist Curls | Cable | Pronated Grip | 3 | 10 | 5 | taken to failure | ||
| Abs Machine | 1 | 10 | 10 | |||
| Abs Machine | 2 | 20 | 10 | |||
| Abs Machine | 3 | 20 | 12 | |||
| Reverse Pec Deck Fly | 1 | 15 | 12 | |||
| Reverse Pec Deck Fly | 2 | 20 | 6 | taken to failure | ||
| Reverse Pec Deck Fly | 3 | 15 | 8 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 1 | 10 | 12 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 2 | 7.5 | 12 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 3 | 10 | 8 | taken to failure | ||
| 11 Aug 2026 | Back Barbell Squats (including barbell weight) | 1 | 0 | 25 | ||
| Back Barbell Squats (including barbell weight) | 2 | 0 | 16 | |||
| Back Barbell Squats (including barbell weight) | 3 | 20 | 8 | |||
| Back Barbell Squats (including barbell weight) | 4 | 40 | 9 | taken to failure | Shoulder Pain | |
| Back Barbell Squats (including barbell weight) | 5 | 50 | 5 | Lower Back Pain | ||
| 45 Degree Leg Press | 1 | 40 | 12 | |||
| 45 Degree Leg Press | 2 | 50 | 12 | |||
| 45 Degree Leg Press | 3 | 50 | 12 | taken to failure | ||
| Lying Hamstring Curls | 1 | 15 | 8 | |||
| Lying Hamstring Curls | 2 | 25 | 12 | |||
| Lying Hamstring Curls | 3 | 30 | 12 | taken to failure | ||
| Leg Extension | 1 | 15 | 12 | |||
| Leg Extension | 2 | 20 | 12 | taken to failure | ||
| Leg Extension | 3 | 15 | 0 | taken to failure | ||
| Seated Calf Raise Machine | 1 | 0 | 12 | |||
| Seated Calf Raise Machine | 2 | 10 | 12 | |||
| Seated Calf Raise Machine | 3 | 10 | 9 | taken to failure | ||
| 8 Aug 2026 | Deadlift | 1 | 70 | 6 | ||
| Deadlift | 2 | 90 | 5 | taken to failure | ||
| Deadlift | 3 | 90 | 4 | taken to failure | ||
| Low Row Machine | Alternate | 1 | 20 | 12 | |||
| Low Row Machine | Alternate | 2 | 20 | 12 | |||
| Low Row Machine | Alternate | 3 | 20 | 12 | taken to failure | ||
| Lat Pull Down | Shoulder Width | Straight Rod | 1 | 40 | 5 | taken to failure | ||
| Lat Pull Down | Shoulder Width | Straight Rod | 2 | 35 | 6 | taken to failure | ||
| Lat Pull Down | Shoulder Width | Straight Rod | 3 | 30 | 9 | taken to failure | Very exhasted from deadlift | |
| Reverse Pec Deck Fly | 1 | 20 | 11 | taken to failure | ||
| Reverse Pec Deck Fly | 2 | 15 | 10 | taken to failure | ||
| Dumbbell Hammer Curls | Alternate | Single Dumbbell Weight | Combined Reps | 1 | 10 | 11 | taken to failure | ||
| Wrist Curl Machine | 2 | 0 | 20 | taken to failure | ||
| Dumbbell Hammer Curls | Alternate | Single Dumbbell Weight | Combined Reps | 2 | 7.5 | 15 | taken to failure | ||
| Bicep Curl | Preacher Machine | 1 | 7.5 | 12 | taken to failure | ||
| Wrist Curl Machine | 1 | 5 | 12 | taken to failure | ||
| Bicep Curl | Preacher Machine | 2 | 5 | 9 | taken to failure | ||
| 5 Aug 2026 | Flat Barbell Bench Press (Rod weight included) | 1 | 20 | 12 | ||
| Flat Barbell Bench Press (Rod weight included) | 2 | 30 | 12 | |||
| Flat Barbell Bench Press (Rod weight included) | 3 | 40 | 8 | taken to failure | ||
| Pec Deck Fly Machine | 1 | 25 | 6 | taken to failure | ||
| Pec Deck Fly Machine | 2 | 20 | 3 | taken to failure | ||
| Pec Deck Fly Machine | 3 | 15 | 13 | |||
| Seated shoulder dumbbell press (Single dumbbell weight) | 1 | 10 | 12 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 2 | 7.5 | 12 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 3 | 7.5 | 12 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 1 | 5 | 12 | |||
| Lateral Dumbbell Raises (Single dumbbell weight) | 2 | 5 | 7 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 3 | 2.5 | 11 | taken to failure | ||
| Cable tricep pushdown straight rod | 1 | 25 | 12 | |||
| Cable tricep pushdown straight rod | 2 | 25 | 7 | taken to failure | ||
| Cable tricep pushdown straight rod | 3 | 20 | 12 | taken to failure | ||
| 27 Jul 2026 | Deadlift | 1 | 60 | 6 | ||
| Deadlift | 2 | 80 | 6 | taken to failure | ||
| Deadlift | 3 | 80 | 4 | taken to failure | ||
| Lat Pull Down | Shoulder Width | Straight Rod | 1 | 35 | 12 | |||
| Lat Pull Down | Shoulder Width | Straight Rod | 2 | 35 | 11 | taken to failure | ||
| Lat Pull Down | Shoulder Width | Straight Rod | 3 | 30 | 12 | taken to failure | ||
| Low Row Machine | Alternate | 1 | 20 | 12 | taken to failure | ||
| Low Row Machine | Alternate | 2 | 20 | 12 | taken to failure | ||
| Low Row Machine | Alternate | 3 | 15 | 12 | taken to failure | ||
| Reverse Pec Deck Fly | 1 | 15 | 12 | taken to failure | ||
| Reverse Pec Deck Fly | 2 | 15 | 11 | taken to failure | ||
| Reverse Pec Deck Fly | 3 | 10 | 12 | taken to failure | ||
| Dumbbell Hammer Curls | Alternate | Single Dumbbell Weight | Combined Reps | 1 | 10 | 18 | taken to failure | ||
| Dumbbell Hammer Curls | Alternate | Single Dumbbell Weight | Combined Reps | 2 | 7.5 | 18 | taken to failure | ||
| Dumbbell Hammer Curls | Alternate | Single Dumbbell Weight | Combined Reps | 3 | 7.5 | 18 | taken to failure | ||
| Bicep Curl | Preacher Machine | 1 | 7.5 | 9 | taken to failure | ||
| Bicep Curl | Preacher Machine | 2 | 5 | 10 | taken to failure | ||
| Bicep Curl | Preacher Machine | 3 | 5 | 6 | taken to failure | ||
| 21 Jul 2026 | Inclined Barbell Bench Press (Rod weight included) | 1 | 20 | 12 | ||
| Inclined Barbell Bench Press (Rod weight included) | 2 | 35 | 7 | taken to failure | ||
| Inclined Barbell Bench Press (Rod weight included) | 3 | 30 | 9 | taken to failure | ||
| Flat Barbell Bench Press (Rod weight included) | 1 | 30 | 7 | taken to failure | ||
| Flat Barbell Bench Press (Rod weight included) | 2 | 30 | 6 | taken to failure | ||
| Pec Deck Fly Machine | 1 | 25 | 11 | taken to failure | ||
| Pec Deck Fly Machine | 2 | 20 | 12 | taken to failure | ||
| Pec Deck Fly Machine | 3 | 20 | 10 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 1 | 10 | 9 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 2 | 7.5 | 12 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 3 | 7.5 | 12 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 1 | 5 | 12 | |||
| Lateral Dumbbell Raises (Single dumbbell weight) | 2 | 5 | 12 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 3 | 5 | 7 | taken to failure | ||
| Cable tricep pushdown straight rod | 1 | 25 | 12 | |||
| Cable tricep pushdown straight rod | 2 | 25 | 12 | taken to failure | ||
| Cable tricep pushdown straight rod | 3 | 20 | 12 | taken to failure | ||
| 20 Jul 2026 | Deadlift | 1 | 20 | 12 | ||
| Deadlift | 2 | 50 | 6 | |||
| Deadlift | 3 | 70 | 6 | |||
| Deadlift | 4 | 80 | 4 | |||
| Lat Pull Down | Shoulder Width | Straight Rod | 1 | 25 | 12 | |||
| Lat Pull Down | Shoulder Width | Straight Rod | 2 | 30 | 12 | |||
| Lat Pull Down | Shoulder Width | Straight Rod | 3 | 35 | 9 | taken to failure | ||
| Reverse Pec Deck Fly | 1 | 10 | 12 | |||
| Reverse Pec Deck Fly | 2 | 15 | 12 | |||
| Reverse Pec Deck Fly | 3 | 15 | 12 | taken to failure | ||
| Dumbbell Hammer Curls | Alternate | Single Dumbbell Weight | Combined Reps | 1 | 7.5 | 24 | |||
| Dumbbell Hammer Curls | Alternate | Single Dumbbell Weight | Combined Reps | 2 | 7.5 | 16 | taken to failure | ||
| Dumbbell Hammer Curls | Alternate | Single Dumbbell Weight | Combined Reps | 3 | 7.5 | 12 | taken to failure | ||
| Bicep Curl | Preacher Machine | 1 | 5 | 12 | taken to failure | ||
| Bicep Curl | Preacher Machine | 2 | 5 | 7 | taken to failure | ||
| Bicep Curl | Preacher Machine | 3 | 2.5 | 10 | taken to failure | ||
| Low Row Machine | Alternate | 1 | 15 | 12 | |||
| Low Row Machine | Alternate | 2 | 20 | 10 | taken to failure | ||
| 16 Jul 2026 | Inclined Barbell Bench Press (Rod weight included) | 1 | 20 | 12 | ||
| Inclined Barbell Bench Press (Rod weight included) | 2 | 30 | 11 | taken to failure | ||
| Inclined Barbell Bench Press (Rod weight included) | 3 | 30 | 6 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 1 | 5 | 12 | |||
| Lateral Dumbbell Raises (Single dumbbell weight) | 2 | 5 | 14 | |||
| Lateral Dumbbell Raises (Single dumbbell weight) | 3 | 5 | 8 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 1 | 7.5 | 12 | |||
| Seated shoulder dumbbell press (Single dumbbell weight) | 2 | 10 | 4 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 3 | 7.5 | 10 | taken to failure | ||
| Pec Deck Fly Machine | 1 | 20 | 12 | |||
| Pec Deck Fly Machine | 2 | 25 | 4 | taken to failure | ||
| Pec Deck Fly Machine | 3 | 20 | 6 | taken to failure | ||
| Cable tricep pushdown straight rod | 1 | 20 | 12 | |||
| Cable tricep pushdown straight rod | 2 | 25 | 12 | taken to failure | ||
| Cable tricep pushdown straight rod | 3 | 20 | 12 | taken to failure | ||
| 15 Jul 2026 | Low Row Machine | Alternate | 1 | 15 | 12 | ||
| Low Row Machine | Alternate | 2 | 15 | 10 | Setting the seat | ||
| Low Row Machine | Alternate | 3 | 20 | 12 | |||
| Low Row Machine | Alternate | 4 | 25 | 7 | taken to failure | ||
| Deadlift | 1 | 20 | 12 | |||
| Deadlift | 2 | 50 | 6 | |||
| Deadlift | 3 | 80 | 4 | taken to failure | ||
| Deadlift | 4 | 80 | 3 | taken to failure | ||
| Lat Pull Down | Shoulder Width | Straight Rod | 1 | 20 | 12 | |||
| Lat Pull Down | Shoulder Width | Straight Rod | 2 | 25 | 12 | |||
| Lat Pull Down | Shoulder Width | Straight Rod | 3 | 30 | 12 | |||
| Bicep Curl | Preacher Machine | 1 | 5 | 12 | |||
| Bicep Curl | Preacher Machine | 2 | 7.5 | 5 | taken to failure | ||
| Bicep Curl | Preacher Machine | 3 | 5 | 9 | taken to failure | ||
| 14 Jul 2026 | Back Barbell Squats (including barbell weight) | 1 | 0 | 25 | ||
| Back Barbell Squats (including barbell weight) | 2 | 20 | 11 | trouser not supporting | ||
| Back Barbell Squats (including barbell weight) | 3 | 30 | 12 | |||
| Back Barbell Squats (including barbell weight) | 4 | 40 | 12 | |||
| Back Barbell Squats (including barbell weight) | 5 | 50 | 5 | taken to failure | ||
| Leg Extension | 1 | 20 | 15 | |||
| Leg Extension | 2 | 25 | 15 | |||
| Leg Extension | 3 | 25 | 12 | taken to failure | ||
| Lying Hamstring Curls | 1 | 15 | 5 | taken to failure | uncomfortable adjustment...started getting cramps | |
| 4 Jul 2026 | Inclined Barbell Bench Press (Rod weight included) | 1 | 20 | 12 | ||
| Inclined Barbell Bench Press (Rod weight included) | 2 | 25 | 12 | |||
| Inclined Barbell Bench Press (Rod weight included) | 3 | 30 | 12 | taken to failure | ||
| Inclined Barbell Bench Press (Rod weight included) | 4 | 35 | 5 | taken to failure | ||
| Pec Deck Fly Machine | 1 | 15 | 12 | |||
| Pec Deck Fly Machine | 2 | 20 | 10 | taken to failure | ||
| Pec Deck Fly Machine | 3 | 20 | 7 | taken to failure | ||
| Seated shoulder dumbbell press (Single dumbbell weight) | 1 | 5 | 12 | |||
| Seated shoulder dumbbell press (Single dumbbell weight) | 2 | 7.5 | 12 | |||
| Seated shoulder dumbbell press (Single dumbbell weight) | 3 | 7.5 | 12 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 1 | 2.5 | 12 | |||
| Lateral Dumbbell Raises (Single dumbbell weight) | 2 | 2.5 | 12 | |||
| Lateral Dumbbell Raises (Single dumbbell weight) | 3 | 5 | 8 | taken to failure | ||
| Lateral Dumbbell Raises (Single dumbbell weight) | 4 | 5 | 4 | taken to failure | ||
| Overhead Dumbbell Overhead Tricep Extension | 1 | 7.5 | 12 | |||
| Overhead Dumbbell Overhead Tricep Extension | 2 | 10 | 12 | taken to failure | ||
| Overhead Dumbbell Overhead Tricep Extension | 3 | 10 | 6 | taken to failure | ||
| Cable tricep pushdown straight rod | 1 | 20 | 12 | taken to failure | ||
| Cable tricep pushdown straight rod | 2 | 20 | 10 | taken to failure | ||
| Cable tricep pushdown straight rod | 3 | 15 | 12 | taken to failure |