Chest
Current index 137.9
Since baseline +37.9%
2025 progress +7.0% Sep → Dec
2026 progress +23.2% Jan → Sep
Training ledger
Training
The current rotation, the muscle groups that are progressing, and the workload behind them. One person's training record, not coaching or instruction.
Latest training read
September 2026
No core marker set a new high in September. Close-Grip Bench Press matched August, while Back Squat, Leg Press, Cable Row, Barbell Shoulder Press, and Barbell Hip Thrust finished below their August results. Hamstrings and glutes advanced the most, chest and back moved up, shoulders held roughly steady, biceps and triceps were flat, and quadriceps eased.
How strength markers are calculated
Core lift markers use the best corrected Brzycki estimated 1RM working set logged in each month, with missing months left as gaps. The Barbell Shoulder Press marker intentionally includes standing and seated barbell versions while excluding machine and dumbbell presses. Muscle-group indices cover Chest, Back, Shoulders, Biceps, Triceps, Quadriceps, Hamstrings, and Glutes. Each exercise and equipment series is compared only with itself, using the median session-best score for each month, and its change is spread evenly between logged appearances. Configured unweighted exercises contribute through rep capacity. A transition supported by only one series requires at least 2 sessions at both endpoints. Indices are normalized to 100 at baseline.
9-Day Rotation
- Day 1 Legs
- Day 2 Push
- Day 3 Pull
- Day 4 Zone 2 Cardio60 min
- Day 5 Legs
- Day 6 Push
- Day 7 Pull
- Day 8 HIIT45 min
- Day 9 Off
Strength Progress by Muscle Group
Baseline is 100 in Sep 2025. Chest, Back, Shoulders, Biceps, Triceps, Quadriceps, Hamstrings, and Glutes each combine their relevant exercise series. Every series is compared only with itself, including configured bodyweight movements through rep capacity.
Back
Current index 129.2
Since baseline +29.2%
2025 progress +15.9% Sep → Dec
2026 progress +7.6% Jan → Sep
Shoulders
Current index 160.2
Since baseline +60.2%
2025 progress +20.0% Sep → Dec
2026 progress +28.6% Jan → Sep
Biceps
Current index 125.6
Since baseline +25.6%
2025 progress +24.2% Sep → Dec
2026 progress −2.6% Jan → Sep
Triceps
Current index 108.6
Since baseline +8.6%
2025 progress +4.7% Sep → Dec
2026 progress +2.3% Jan → Sep
Quadriceps
Current index 166.0
Since baseline +66.0%
2025 progress +29.2% Sep → Dec
2026 progress +19.3% Jan → Sep
Hamstrings
Current index 193.5
Since baseline +93.5%
2025 progress +32.1% Sep → Dec
2026 progress +38.7% Jan → Sep
Glutes
Current index 173.9
Since baseline +73.9%
2025 progress +24.6% Sep → Dec
2026 progress +29.2% Jan → Sep
Lift Detail
Monthly best estimated strength for six defined lifts. Missing months remain gaps rather than carrying an older result forward.
Back Squat
Back Squat
2025 progress 210 → 275 lb +31.0% · Sep → Dec
2026 progress 340 → 390 lb +14.7% · Jan → Sep
Peak · Aug 2026 490lb
Leg Press
Leg Press
2025 progress 375 → 590 lb +57.3% · Sep → Dec
2026 progress 590 → 1080 lb +83.1% · Jan → Sep
Peak · Aug 2026 1180lb
Close-Grip Bench Press
Close-Grip Bench Press
2025 progress 120 → 175 lb +45.8% · Sep → Dec
2026 progress 220 → 195 lb −11.4% · Jan → Sep
Peak · Jan 2026 220lb
Barbell Shoulder Press
Barbell Shoulder Press
2025 progress 85 → 95 lb +11.8% · Sep → Nov
2026 progress 105 → 115 lb +9.5% · Jan → Sep
Peak · Jul 2026 130lb
Cable Row
Cable Row
2025 progress 120 → 145 lb +20.8% · Sep → Dec
2026 progress 195 → 195 lb +0.0% · Jan → Sep
Peak · Aug 2026 230lb
Barbell Hip Thrust
Barbell Hip Thrust
2025 progress 200 → 280 lb +40.0% · Sep → Nov
2026 progress 220 → 445 lb +102.3% · Jan → Sep
Peak · Jul 2026 480lb