10 Days 🔥
Protein Streak
best 60 days
10 Days 🔥
Kcal Streak
best 20 days
Workout Calendar
70 sessions · ■ = workout day · ● = bonus (cardio/bouldering/hike)
Volume per Session
Weight Progression by Equipment
Chest Press
↑ 27.5 → 40 kg
Shoulder Press
↑ 12.5 → 25 kg
Lateral Raise
↑ 20 → 25 kg
Tricep Press
↑ 52.5 → 80 kg
Bench Press
↑ 32.5 → 45 kg
Assisted Dip
↑ 57.5 → 22.5 kg (assisted)
Iso Lateral Horizontal Bench Press
↑ 38.2 → 53.2 kg
Push-ups (elevated)
Bodyweight
MTS Incline Press
↓ 40 → 30 kg
Seitenheben (Technogym)
35 kg
Incline Dumbbell Press
↑ 25 → 28 kg
Dumbbell Lateral Raise
→ 16 → 16 kg
Incline Barbell Bench Press
→ 40 → 40 kg
Seated Dumbbell Shoulder Press
↑ 20 → 24 kg
Push-Up (floor)
Bodyweight
Band Lateral Raise
Bodyweight
Assisted Chinup
↑ 42.5 → 25 kg (assisted)
Rear-Delt Fly
↑ 37.5 → 50 kg
Lat Pulldown
↑ 40 → 60 kg
Bicep Curls
↑ 25 → 29.3 kg
Back Extension
↑ 5 → 37.5 kg
MTS Rudern (hoch)
↑ 50 → 70 kg
MTS Front Pulldown
↑ 60 → 75 kg
Iso-Lateral Low Row
↑ 50.1 → 63.6 kg
Dumbbell Hammer Curl
16 kg
Assisted Pullup
↑ 32.5 → 27.5 kg (assisted)
Cable Pulldown (Kabelzug)
↓ 30 → 25 kg
Life Fitness Iso Cable Biceps Curl
→ 32.5 → 32.5 kg
Hip Adduction
↓ 95 → 70 kg
Lying Leg Curl
↑ 45.75 → 47.5 kg
Plate-Loaded Leg Press
↓ 138 → 128 kg
Standing Calf
↑ 57.5 → 95 kg
Hip Abduction
↑ 42.5 → 60 kg
Seated Leg Extension
↑ 72.5 → 77.5 kg
Hip Thrust
↑ 65.4 → 130 kg
Romanian Deadlift
↑ 30 → 40 kg
Seated Leg Curl
→ 55 → 55 kg
Calf Raise (Leg Press)
↑ 108 → 115 kg
Seated Calf Raise
↑ 100 → 107.5 kg
Glute Kickback
↑ 42.5 → 57.5 kg
Seated Calf Raise (Hammer Strength)
30 kg
Abdominal Crunch
↑ 47.5 → 85 kg
BOSU Ab Machine
Bodyweight
Torso Rotation
↑ 45 → 77.5 kg
Plate-Loaded Crunch
43.25 kg
Plate-Loaded Oblique Crunch
↑ 10 → 17.5 kg
Incline Bench Crunch (Schrägbank)
10 kg
Goal Progress
Target body weight (BMI 25 @ 14% BF)
86.9 → 89.3 kg
0%
Bench press = bodyweight
37.5 → 88 kg
65 kg · 54%
Bench press 100kg
37.5 → 100 kg
65 kg · 44%
Skeletal Muscle Mass
41.1 → 43.8 kg
0%
Push-ups (single set)
21 → 30 reps
50 reps · 100%