Training Deficit

47 starred exercises are more than 20% below their modern PR. 4 of 7 agonist pairs are imbalanced; Chest / Back is the widest gap at 0.28 ratio.

Exercises Losing Ground

Exercise	Muscle	Current	PR	% of PR	Trend	Days ago
Roman Chair Straight Leg Raise	Lower Abs	0 lb	20 lb	0%	↑	17
Incline Walking (treadmill)	Cardio	465 lb	2044 lb	23%	↓ 747 seconds	40
Chin-Up	Lats	-100 lb	-25 lb	25%	↓ 60 lb	579
Machine Hack Squat	Quads	60 lb	180 lb	33%	↓ 100 lb	161
Leg Press	Quads	230 lb	630 lb	37%	↑ 50 lb	33
Barbell Curl	Biceps	20 lb	50 lb	40%	↓ 10 lb	1003
Calf Press On The Leg Press Machine	Calves	270 lb	630 lb	43%	↑ 120 lb	256
Machine Preacher Curls	Biceps	70 lb	155 lb	45%	↓ 25 lb	8
Dumbbell Side Lateral Raise	Side Delts	17.5 lb	35 lb	50%	↓ 10 lb	18
Adductor Machine	Adductors	140 lb	270 lb	52%	↑ 5 lb	1
Smith Machine Bench Press	Lower Chest	135 lb	245 lb	55%	↓ 90 lb	414
Weighted Hyperextension	Lower Back	25 lb	45 lb	56%	↑	16
Abductor Machine	Abductors	140 lb	250 lb	56%	↑ 5 lb	1
Straight Arm Pulldown	Lats	90 lb	155 lb	58%	↓ 50 lb	18
Seated Cable Row	Upper Back	110 lb	180 lb	61%	↓ 30 lb	3
Forearm Twist	Forearms	40 lb	65 lb	62%	↓ 20 lb	6
Cable Seated Lateral Raise	Side Delts	25 lb	40 lb	63%	↓ 5 lb	737
Barbell Glute Bridge	Glutes	70 lb	110 lb	64%	↑ 40 lb	664
Dumbbell Flyes	Lower Chest	35 lb	55 lb	64%	↓ 5 lb	392
Incline Dumbbell Flyes	Upper Chest	35 lb	55 lb	64%	↓ 15 lb	150
Reverse Cable Flyes	Rear Delts	17.5 lb	27.5 lb	64%	↓ 5 lb	121
Front Dumbbell Raise	Front Delts	22.5 lb	35 lb	64%	↓ 2.5 lb	47
Bent-Arm Dumbbell Pullover	Lats	20 lb	30 lb	67%	↑ 5 lb	1556
Cable Wrist Curl	Forearms	60 lb	90 lb	67%	↓ 25 lb	6
Dumbbell Side Bend	Obliques	30 lb	45 lb	67%	↑ 30 lb	7
Wide-Grip Lat Pulldown	Lats	120 lb	180 lb	67%	↓ 30 lb	3
Barbell Squat	Quads	135 lb	195 lb	69%	↑	17
Cambered Bar Flat Bench Press	Lower Chest	115 lb	165 lb	70%	↓ 40 lb	459
Cable Standing Lateral Raise (Cuffed)	Side Delts	17.5 lb	25 lb	70%	↓ 2.5 lb	56
Concentration Curls	Biceps	35 lb	50 lb	70%	↑	8
Exercise Ball Crunch	Upper Abs	35 lb	50 lb	70%	↑	9
EZ-Bar Curl	Biceps	70 lb	100 lb	70%	↑	18
Lat Pulldown Machine	Lats	120 lb	170 lb	71%	↓ 30 lb	7
Barbell Bench Press	Lower Chest	195 lb	275 lb	71%	↓ 50 lb	45
Standing Dumbbell Shoulder Press	Front Delts	40 lb	55 lb	73%	↑ 5 lb	91
Machine Chest Fly (Pec Deck)	Lower Chest	170 lb	225 lb	76%	↓ 55 lb	13
Decline Dumbbell Bench Press	Lower Chest	50 lb	65 lb	77%	↑ 22.5 lb	709
Rotary Torso Machine	Obliques	155 lb	200 lb	78%	↓ 5 lb	1
High to Low Cable Crossover	Lower Chest	70 lb	90 lb	78%	↓ 10 lb	1
Leg Extensions	Quads	160 lb	205 lb	78%	↓ 35 lb	1
Cable Hammer Curls - Rope Attachment	Biceps	110 lb	140 lb	79%	↓ 20 lb	8
Hip Belt Squats	Quads	230 lb	290 lb	79%	↑ 50 lb	1
Bent-Arm Barbell Pullover	Lats	50 lb	60 lb	83%	↓ 10 lb	1156
Face Pull	Rear Delts	110 lb	130 lb	85%	↓ 20 lb	11
Cable Crunch	Upper Abs	170 lb	200 lb	85%	↓ 10 lb	9
Reverse Flyes	Rear Delts	140 lb	160 lb	88%	↓ 20 lb	13
Incline Dumbbell Bench Press	Upper Chest	75 lb	80 lb	94%	↓ 5 lb	36

Pair Imbalances

Pair	Side A	Side B	Ratio
Quads / Hamstrings	Quads249k lbs	Hamstrings423k lbs	0.59
Chest / Back	Upper Chest55k lbs	Upper Back193k lbs	0.28
Biceps / Triceps	Biceps149k lbs	Triceps262k lbs	0.57
Front Delts / Rear Delts	Front Delts196k lbs	Rear Delts112k lbs	0.57

90-day volume. Ratio below 0.7 is flagged.

Underworked Muscles

No muscles have dropped significantly in frequency.

All Muscles

Muscle	90d vol	1y vol	Wkts	/wk	Last
CoreAbs	156k lbs	602k lbs	43/189	3.3	7d
Lower AbsAbs	21k lbs	92k lbs	18/60	1.4	3d
ObliquesAbs	92k lbs	324k lbs	19/81	1.5	1d
Upper AbsAbs	200k lbs	665k lbs	37/144	2.9	8d
BicepsArms	149k lbs	660k lbs	33/139	2.6	3d
ForearmsArms	197k lbs	669k lbs	33/127	2.6	1d
GripArms	0	0	0/0	0.0	--
TricepsArms	262k lbs	1.1M lbs	40/166	3.1	4d
LatsBack	145k lbs	545k lbs	28/88	2.2	3d
Lower BackBack	172k lbs	457k lbs	29/72	2.3	1d
SerratusBack	91k lbs	362k lbs	23/98	1.8	7d
Upper BackBack	193k lbs	705k lbs	30/91	2.3	3d
Lower ChestChest	138k lbs	501k lbs	19/75	1.5	1d
Upper ChestChest	55k lbs	270k lbs	14/61	1.1	16d
GlutesGlutes	531k lbs	1.5M lbs	48/150	3.7	1d
AbductorsLegs	83k lbs	179k lbs	16/42	1.2	1d
AdductorsLegs	83k lbs	176k lbs	16/39	1.2	1d
CalvesLegs	501k lbs	1.4M lbs	32/93	2.5	1d
HamstringsLegs	423k lbs	1.4M lbs	45/149	3.5	1d
QuadsLegs	249k lbs	1.0M lbs	30/113	2.3	1d
TibialisLegs	64k lbs	127k lbs	19/47	1.5	1d
Front DeltsShoulders	196k lbs	764k lbs	43/166	3.3	4d
Rear DeltsShoulders	112k lbs	350k lbs	22/72	1.7	3d
Side DeltsShoulders	43k lbs	152k lbs	21/73	1.6	6d
TrapsShoulders	105k lbs	241k lbs	29/66	2.3	3d