The number that predicts everything else
Sessions completed out of 6
W1 5/6W2 5/6W3 4/6W4 2/6W5 4/6W6 2/6W7 0/6W8 0/6
Finger endurance trend line
Bar hang · set 1
W1
10s
Past 60 s on set 1, start adding a small amount of weight.
Actual direct sets versus the plan
Weekly volume by muscle
chest9.5 / 12
back6.0 / 9
side delts5.3 / 7
rear delts2.3 / 3
biceps5.0 / 3-5
triceps3.7 / 5
quads7.0 / 11-12
hamstrings2.2 / 6-7
hip abductors1.0 / 3
calves2.0 / 6
trunk2.8 / 11
Averaged over the 6 weeks with logged sets. Chest sits at 12 until the shoulder logs three consecutive green weeks — then 2-3 sets go on the machine press or cable fly, never the barbell anchor.
By tissue, most recent first
Symptom history
Fingers / pulley11 entries · improving
Right wrist11 entries · improving · taped 1×
Left wrist10 entries · stable · taped 1×
Shoulder10 entries · worsening
Low back / hip10 entries · improving
Watch the waist, not the mirror
Bodyweight and waist
Log bodyweight from the weekly check-in on the admin page. Target 0.25 to 0.5% of bodyweight gained per month — if the waist climbs faster than the weight, drop the surplus to zero for a fortnight.
Every decision the engine made
Autoregulation log
Kneeling cable Pallof pressW5
Nothing logged — prescription unchanged.
54 → 54 lb
Copenhagen plank (short lever)W5
Nothing logged — prescription unchanged.
no data
Leg extensionW5
Same load, target 13 reps on every set.
185 → 185 lb
High-bar back squatW5
Same load, target 6 reps on every set.
270 → 270 lb
Calf raise machineW5
Same load, target 15 reps on every set.
80 → 80 lb
Leg pressW5
+10 lb → 320 lb.
310 → 320 lb
Barbell or machine hip thrustW5
Red on left_wrist — swap to Machine hip thrust.
370 → 290 lb
Kneeling cable crunchW5
Same load, target 11 reps on every set.
80 → 80 lb
Cable lateral raiseW5
Same load, target 21 reps on every set.
30 → 30 lb
Pull-up (wrist straps around the bar)W5
Red on shoulder — pull the load back 20%.
40 → 30 lb
Cable or EZ-bar curlW5
Down two exposures in a row — hold everything and check the inputs.
40 → 40 lb
Machine chest press or low-incline DB pressW5
Red on shoulder — pull the load back 20%.
70 → 50 lb
Seated cable row or chest-supported machine rowW5
+10 lb → 180 lb.
170 → 180 lb
Cable rear delt fly or face pullW5
+5 lb → 55 lb.
50 → 55 lb
Incline dumbbell curlW5
Nothing logged — prescription unchanged.
10 → 10 lb
Lat pulldownW5
Same load, target 14 reps on every set.
110 → 110 lb
Rope pressdownW6
+5 lb → 48.5 lb.
43 → 49 lb
Low-to-high cable flyW6
Red on shoulder — pull the load back 20%.
10 → 5 lb
Rope overhead triceps extensionW6
Red on shoulder — pull the load back 20%.
20 → 15 lb
Low-incline barbell press (15-30°)W6
Red on shoulder — swap to Machine incline press.
35 → 25 lb
effort 2/10
Cable lateral raiseW6
Same load, target 16 reps on every set.
30 → 30 lb
Machine chest press or pec deckW6
Red on shoulder — pull the load back 20%.
50 → 30 lb
Low-incline barbell press (15-30°)W5
Red on shoulder — swap to Machine incline press.
60 → 45 lb
Rope overhead triceps extensionW5
Red on shoulder — pull the load back 20%.
35 → 25 lb
Rope pressdownW5
Down two exposures in a row — hold everything and check the inputs.
38 → 38 lb
Cable lateral raiseW5
Same load, target 11 reps on every set.
30 → 30 lb
Machine chest press or pec deckW5
Red on shoulder — pull the load back 20%.
90 → 70 lb
Low-to-high cable flyW5
Red on shoulder — pull the load back 20%.
20 → 15 lb
Plate pinchesW6
Nothing logged — prescription unchanged.
57 → 57 lb
Copenhagen plank (short lever)W2
Nothing logged — prescription unchanged.
no data
Kneeling cable Pallof pressW2
Nothing logged — prescription unchanged.
54 → 54 lb
Calf raise machineW2
Nothing logged — prescription unchanged.
80 → 80 lb
Kneeling cable crunchW2
Nothing logged — prescription unchanged.
80 → 80 lb
Leg pressW2
Nothing logged — prescription unchanged.
310 → 310 lb
Barbell or machine hip thrustW2
Nothing logged — prescription unchanged.
370 → 370 lb
Leg extensionW2
Nothing logged — prescription unchanged.
185 → 185 lb
High-bar back squatW2
Nothing logged — prescription unchanged.
270 → 270 lb
Kneeling cable Pallof pressW4
Nothing logged — prescription unchanged.
54 → 54 lb
Kneeling cable crunchW4
Nothing logged — prescription unchanged.
80 → 80 lb
Copenhagen plank (short lever)W4
Nothing logged — prescription unchanged.
no data