10 Days 🔥
Protein Streak
best 60 days
10 Days 🔥
Kcal Streak
best 20 days
Workout Calendar
9 sessions · ■ = workout day · ● = bonus (cardio/bouldering/hike)
Volume per Session
Weight Progression by Equipment
Tricep Press
↓ 82.5 → 80 kg
Iso Lateral Horizontal Bench Press
53.2 kg
Dumbbell Lateral Raise
→ 16 → 16 kg
Incline Dumbbell Press
→ 28 → 28 kg
Assisted Dip
↑ 27.5 → 22.5 kg (assisted)
Incline Barbell Bench Press
→ 40 → 40 kg
Seated Dumbbell Shoulder Press
↑ 20 → 24 kg
Push-Up (floor)
Bodyweight
Band Lateral Raise
Bodyweight
Assisted Chinup
↑ 27.5 → 25 kg (assisted)
Assisted Pullup
→ 27.5 → 27.5 kg (assisted)
Back Extension
↑ 32.5 → 37.5 kg
Rear-Delt Fly
↓ 52.5 → 50 kg
Cable Pulldown (Kabelzug)
25 kg
Life Fitness Iso Cable Biceps Curl
→ 32.5 → 32.5 kg
MTS Rudern (hoch)
↑ 65 → 70 kg
Hip Thrust
↑ 120.4 → 130 kg
Seated Leg Extension
↓ 80 → 77.5 kg
Standing Calf
↑ 87.5 → 95 kg
Calf Raise (Leg Press)
↑ 95 → 115 kg
Abdominal Crunch
↑ 82.5 → 85 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%