Prepared workout
Logged workout details and completed set performance.
Bench Press
Target 3 x 8-12 @ 0kg
Lat Pulldown
Target 3 x 8-12 @ 0kg
Back Squat
Target 3 x 8-12 @ 0kg
Superset · 3 rounds · 90s rest
Dumbbell Romanian Deadlift + Dumbbell Shoulder Press
Round 1
Round 2
Round 3
Superset · 3 rounds · 90s rest
Seated Cable Row + Triceps Push Down
Round 1
Round 2
Round 3
AI review
Completed full-body session. All exercises maintained current loads due to RPE reaching 8. Next session focuses on closing weekly minimums with a balanced full-body layout.
Progression decisions
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Next session suggestion
A balanced full-body session designed to accumulate volume across all major muscle groups and close weekly minimums within the 45-50 minute weekday limit.
Weekday session / 48 min total
Remaining deficits to weekly minimums: Chest (3 sets), Back (2 sets), Shoulders (1.5 sets), Quads (3 sets), Biceps (2 sets).
Hamstrings and Triceps minimums successfully met in this session.
Focus on deep, controlled range of motion. Increase by 5kg next time if equipment allows.
Control the eccentric phase. Repeat the target and build reps before adding load.
Squeeze shoulder blades at the peak. Repeat the target and build reps before adding load.
Keep hips pressed into the pad. Repeat the target and build reps before adding load.
Brace core and avoid hyperextending lower back.
Avoid swinging the weights.
Keep elbows pinned to your sides. Repeat the target and build reps before adding load.