Workout Log History
Add missed logWalking DB Lunges
3 sets × 8 reps @ 12.5 kg · RPE 8
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 25 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 80 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Heavy Shrug
3 sets × 12 reps @ 25 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Pendlay Row
3 sets × 6-8 reps @ 90 kg · RPE 8
Manage entry
Bench Press
4 sets × 3 reps @ 90 kg · RPE 9
Manage entry
Clean & Press
3 sets × 2 reps @ 60 kg · RPE 9
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 20 kg · RPE 5
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 7.5 kg · RPE 7
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 17.5 kg · RPE 6
Manage entry
Paused Deadlift
2 sets × 5 reps @ 70 kg · RPE 5
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 70 kg · RPE 5
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 80 kg · RPE 5
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 20 kg · RPE 6
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 10 kg · RPE 5
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 50 kg · RPE 6
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 45 kg · RPE 7
Manage entry
Heavy Shrug
3 sets × 12 reps @ 20 kg · RPE 4
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 17.5 kg · RPE 5
Manage entry
Pendlay Row
3 sets × 6-8 reps @ 40 kg · RPE 5
Manage entry
Bench Press
4 sets × 5 reps @ 60 kg · RPE 5
Manage entry
Clean & Press
3 sets × 3 reps @ 37.5 kg · RPE 5
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 25 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 12.5 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 25 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 110 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 110 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 125 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 25 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 12.5 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 77.5 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 65 kg · RPE 8
Manage entry
Heavy Shrug
3 sets × 12 reps @ 25 kg · RPE 8
Manage entry
Pendlay Row
3 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Bench Press
4 sets × 3 reps @ 87.5 kg · RPE 8
Manage entry
Clean & Press
3 sets × 3 reps @ 57.5 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 25 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 12.5 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 25 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 110 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 110 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 125 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 25 kg · RPE 8
Manage entry
Leg extension
5 sets × 8-10 reps @ 35 kg · RPE 8
Manage entry
Leg curl
5 sets × 8-10 reps @ 28 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 65 kg · RPE 8
Manage entry
Heavy Shrug
3 sets × 12 reps @ 25 kg · RPE 8
Manage entry
Pendlay Row
3 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Bench Press
4 sets × 3 reps @ 87.5 kg · RPE 8
Manage entry
Clean & Press
3 sets × 3 reps @ 57.5 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 25 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 12.5 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 25 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 105 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 105 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 120 kg · RPE 9
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 17.5 kg · RPE 8
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 25 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 77.5 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 65 kg · RPE 8
Manage entry
Heavy Shrug
3 sets × 12 reps @ 25 kg · RPE 8
Manage entry
Pendlay Row
3 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Bench Press
4 sets × 3 reps @ 87.5 kg · RPE 8
Manage entry
Clean & Press
3 sets × 3 reps @ 57.5 kg · RPE 8
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 12.5 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 25 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 105 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 105 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 120 kg · RPE 9
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 25 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 25 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 15 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 77.5 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 65 kg · RPE 8
Manage entry
Heavy Shrug
3 sets × 12 reps @ 25 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Pendlay Row
3 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Clean & Press
3 sets × 3 reps @ 57.5 kg · RPE 8
Manage entry
Bench Press
4 sets × 3 reps @ 87.5 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 25 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 12.5 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 25 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 105 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 105 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 120 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 25 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 15 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 75 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 65 kg · RPE 8
Manage entry
Heavy Shrug
3 sets × 12 reps @ 25 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Pendlay Row
3 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Clean & Press
5 sets × 3 reps @ 55 kg · RPE 8
Manage entry
Bench Press
4 sets × 3 reps @ 85 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 25 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 25 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 105 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 105 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 120 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 12.5 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 25 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 15 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 75 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Heavy Shrug
3 sets × 12 reps @ 25 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Pendlay Row
3 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Bench Press
4 sets × 3 reps @ 85 kg · RPE 8
Manage entry
Bench Press
5 sets × 3 reps @ 85 kg · RPE 8
Manage entry
Clean & Press
5 sets × 3 reps @ 55 kg · RPE 8
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 25 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 100 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 105 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 117.5 kg · RPE 9
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 25 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 12.5 kg · RPE 9
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 15 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 75 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 22.5 kg · RPE 8
Manage entry
Heavy Shrug
4 sets × 12 reps @ 25 kg · RPE 8
Manage entry
Pendlay Row
4 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Bench Press
5 sets × 3 reps @ 82.5 kg · RPE 8
Manage entry
Clean & Press
5 sets × 3 reps @ 55 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 17.5 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 10 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 17.5 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 70 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 72.5 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 72.5 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 12.5 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 10 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 45 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 37.5 kg · RPE 8
Manage entry
Heavy Shrug
4 sets × 12 reps @ 17.5 kg · RPE 8
Manage entry
Pendlay Row
4 sets × 6-8 reps @ 37.5 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 17.5 kg · RPE 8
Manage entry
Bench Press
5 sets × 3 reps @ 52.5 kg · RPE 8
Manage entry
Clean & Press
5 sets × 3 reps @ 35 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 25 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 17.5 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 25 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 100 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 102.5 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 117.5 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 22.5 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 12.5 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 75 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 62.5 kg · RPE 8
Manage entry
Heavy Shrug
4 sets × 12 reps @ 25 kg · RPE 8
Manage entry
Pendlay Row
4 sets × 6-8 reps @ 62.5 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Bench Press
5 sets × 3 reps @ 85 kg · RPE 8
Manage entry
Clean & Press
5 sets × 3 reps @ 55 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 25 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 17.5 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 25 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 100 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 100 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 117.5 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 22.5 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 12.5 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 75 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 62.5 kg · RPE 8
Manage entry
Heavy Shrug
4 sets × 12 reps @ 25 kg · RPE 8
Manage entry
Pendlay Row
4 sets × 6-8 reps @ 62.5 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Bench Press
5 sets × 3 reps @ 85 kg · RPE 8
Manage entry
Clean & Press
5 sets × 3 reps @ 55 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 25 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 17.5 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 25 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 90 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 95 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 115 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 22.5 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 12.5 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 75 kg
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Heavy Shrug
4 sets × 12 reps @ 22.5 kg
Manage entry
Pendlay Row
4 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Bench Press
5 sets × 3 reps @ 85 kg · RPE 8
Manage entry
Clean & Press
5 sets × 3 reps @ 50 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 22.5 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 15 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 22.5 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 90 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 92.5 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 112.5 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 22.5 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 12.5 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 72.5 kg
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 57.5 kg · RPE 8
Manage entry
Heavy Shrug
4 sets × 12 reps @ 22.5 kg
Manage entry
Pendlay Row
4 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Bench Press
5 sets × 3 reps @ 82.5 kg · RPE 8
Manage entry
Clean & Press
5 sets × 3 reps @ 47.5 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 22.5 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 15 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 22.5 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 90 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 90 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 115 kg · RPE 9
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 70 kg
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 20 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 10 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 55 kg · RPE 8
Manage entry
Heavy Shrug
4 sets × 12 reps @ 22.5 kg
Manage entry
Pendlay Row
4 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Bench Press
5 sets × 3 reps @ 82.5 kg · RPE 8
Manage entry
Clean & Press
5 sets × 3 reps @ 47.5 kg · RPE 8
Manage entry
Shrug Burnout
2 sets × 12-15 reps @ 22.5 kg · RPE 9
Manage entry
Hammer Curl
3 sets × 10-12 reps @ 10 kg · RPE 9
Manage entry
DB Floor Press
4 sets × 10-12 reps @ 22.5 kg · RPE 9
Manage entry
Paused Deadlift
2 sets × 5 reps @ 85 kg · RPE 8
Manage entry
Deadlift (Backoff)
3 sets × 5 reps @ 90 kg · RPE 8
Manage entry
Deadlift (Top set)
1 sets × 5 reps @ 110 kg · RPE 9
Manage entry
DB Farmer Walk
4 sets × 1 reps @ 25 kg · RPE 8
Manage entry
Walking DB Lunges
3 sets × 8 reps @ 10 kg · RPE 8
Manage entry
Zercher Squat
4 sets × 6-8 reps @ 50 kg · RPE 8
Manage entry
Romanian Deadlift
3 sets × 8-10 reps @ 70 kg
Manage entry
Heavy Shrug
4 sets × 12 reps @ 20 kg
Manage entry
Pendlay Row
4 sets × 6-8 reps @ 60 kg · RPE 8
Manage entry
Incline DB Press
4 sets × 8-10 reps @ 25 kg · RPE 8
Manage entry
Bench Press
5 sets × 3 reps @ 85 kg · RPE 8
Manage entry
Clean & Press
5 sets × 3 reps @ 45 kg · RPE 8
Manage entry
Recovery Check
Plateau Intelligence
- → Review training stress and recovery trends before changing programming.
- → Review training stress and recovery trends before changing programming.