0 Days 🔥
Protein Streak
best 42 days
0 Days 🔥
Kcal Streak
best 18 days
Workout Calendar
56 sessions · ■ = gym day · ■ = home workout · ● = bonus (cardio/bouldering/hike)
Volume per Session
Weight Progression by Equipment
Dumbbell Shoulder Raise
10 kg
Bench Press
20 kg
Assisted Dip
↑ 27.5 → 20 kg (assisted)
Back Extension
→ 20 → 20 kg
Cable Row (Rudern)
↑ 20 → 33 kg
Lat Pulldown
30 kg
Bicep Curls
↑ 10 → 12 kg
Face Pulls
9 kg
Barbell Row
20 kg
Pull-up
Bodyweight
Assisted Chinup
20 kg (assisted)
Muscle-up
Bodyweight
Linear Leg Press
↑ 135 → 138 kg
Hip Adduction
↓ 50 → 45 kg
Lying Leg Curl
↑ 38.75 → 41 kg
Leg Press
↑ 150 → 165 kg
Hip Thrust
↓ 70 → 20 kg
Leg Raises
10 kg
Gluteus Machine
↓ 30.4 → 23 kg
Bulgarian Split Squat
↑ 14 → 16 kg
Seated Leg Curl
↓ 27.5 → 20 kg
Glute Builder Machine
70 kg
Back Extension Machine
↑ 52.5 → 59 kg
Leg Curl Machine
↑ 30 → 39 kg
Hack Squat
90 kg
Single Leg Press
↓ 40 → 30 kg
Smith Hip Thrust
↑ 115 → 120 kg
Hip Abduction
↑ 73 → 80 kg
Kneeling Glute Isolator
15 kg
Glute Kickback
↓ 50 → 40 kg
Smith Bulgarian Split Squat
↓ 35 → 30 kg
Seated Leg Extension
20 kg
Belt Squat
80 kg
Pamela Six Pack Workout
Bodyweight
Schräge Sit-ups
10 kg
Bouldering
Bodyweight
Ausgeblendet · 2
einblenden ▾
Cable Tricep Press
Romanian Deadlift
Goal Progress
Body Fat
21.9 → 18 %
17.2 % · 100%
Skeletal Muscle Mass
21.2 → 23 kg
23.4 kg · 100%
Pull-ups
6 → 8 reps
8 reps · 100%
Leg Press
150 → 200 kg
200 kg · 100%
Hip Thrust
70 → 150 kg
160 kg · 100%
Middle Split
75 → 100 %
0%
Front Split (linkes Bein vorne)
90 → 100 %
0%
Front Split (rechtes Bein vorne)
90 → 100 %
0%
Press to Handstand
TBD → null progress