Training Deficit

39 starred exercises are more than 20% below their modern PR. 4 of 7 agonist pairs are imbalanced; Chest / Back is the widest gap at 0.3 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%	↑	6
Weighted Hyperextension	Lower Back	0 lb	35 lb	0%	↓ 25 lb	58
Chin-Up	Lats	-100 lb	-25 lb	25%	↓ 60 lb	534
Machine Hack Squat	Quads	60 lb	180 lb	33%	↓ 100 lb	116
Barbell Curl	Biceps	20 lb	50 lb	40%	↓ 10 lb	958
Calf Press On The Leg Press Machine	Calves	270 lb	630 lb	43%	↑ 120 lb	211
Adductor Machine	Adductors	120 lb	270 lb	44%	↓ 20 lb	5
Machine Preacher Curls	Biceps	70 lb	155 lb	45%	↓ 20 lb	6
Abductor Machine	Abductors	120 lb	250 lb	48%	↓ 20 lb	5
Leg Press	Quads	320 lb	630 lb	51%	↑	93
Smith Machine Bench Press	Lower Chest	135 lb	245 lb	55%	↓ 90 lb	369
Wide-Grip Lat Pulldown	Lats	100 lb	180 lb	56%	↓ 10 lb	6
Cable Wrist Curl	Forearms	55 lb	90 lb	61%	↓ 25 lb	3
Hip Belt Squats	Quads	180 lb	290 lb	62%	↓ 70 lb	5
Cable Seated Lateral Raise	Side Delts	25 lb	40 lb	63%	↓ 5 lb	692
Incline Dumbbell Bench Press	Upper Chest	50 lb	80 lb	63%	↓ 25 lb	7
Single Arm Cable Lat Pulldown	Lats	50 lb	80 lb	63%	↓ 10 lb	10
Barbell Glute Bridge	Glutes	70 lb	110 lb	64%	↑ 40 lb	618
Dumbbell Flyes	Lower Chest	35 lb	55 lb	64%	↓ 5 lb	347
Incline Dumbbell Flyes	Upper Chest	35 lb	55 lb	64%	↓ 15 lb	105
Reverse Cable Flyes	Rear Delts	17.5 lb	27.5 lb	64%	↓ 5 lb	76
Incline Walking (treadmill)	Cardio	1302 lb	2044 lb	64%	↑ 532 seconds	11
Front Dumbbell Raise	Front Delts	22.5 lb	35 lb	64%	↓ 2.5 lb	2
Bent-Arm Dumbbell Pullover	Lats	20 lb	30 lb	67%	↑ 5 lb	1510
Rotary Torso Machine	Obliques	135 lb	200 lb	68%	↓ 20 lb	3
Cambered Bar Flat Bench Press	Lower Chest	115 lb	165 lb	70%	↓ 40 lb	414
Cable Standing Lateral Raise (Cuffed)	Side Delts	17.5 lb	25 lb	70%	↓ 2.5 lb	11
Exercise Ball Crunch	Upper Abs	35 lb	50 lb	70%	↑ 35 lb	3
High to Low Cable Crossover	Lower Chest	65 lb	90 lb	72%	↓ 20 lb	78
Seated Cable Row	Upper Back	130 lb	180 lb	72%	↑ 20 lb	62
Standing Dumbbell Shoulder Press	Front Delts	40 lb	55 lb	73%	↑ 5 lb	46
Decline Dumbbell Bench Press	Lower Chest	50 lb	65 lb	77%	↑ 22.5 lb	664
Face Pull	Rear Delts	100 lb	130 lb	77%	↑ 15 lb	3
Dumbbell Side Bend	Obliques	35 lb	45 lb	78%	↓ 65 lb	292
Single Arm Cable Rope Overhead Triceps Extension	Triceps	60 lb	72.5 lb	83%	↓ 10 lb	11
Bent-Arm Barbell Pullover	Lats	50 lb	60 lb	83%	↓ 10 lb	1110
Straight Arm Pulldown	Lats	130 lb	155 lb	84%	↓ 10 lb	3
Seated Leg Curl	Hamstrings	140 lb	160 lb	88%	↓ 5 lb	8
Leg Extensions	Quads	190 lb	205 lb	93%	↓ 10 lb	8

Pair Imbalances

Pair	Side A	Side B	Ratio
Quads / Hamstrings	Quads277k lbs	Hamstrings439k lbs	0.63
Chest / Back	Upper Chest79k lbs	Upper Back262k lbs	0.3
Biceps / Triceps	Biceps210k lbs	Triceps349k lbs	0.6
Front Delts / Rear Delts	Front Delts264k lbs	Rear Delts122k lbs	0.46

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	171k lbs	583k lbs	59/191	4.6	0d
Lower AbsAbs	30k lbs	87k lbs	24/60	1.9	0d
ObliquesAbs	98k lbs	313k lbs	22/77	1.7	0d
Upper AbsAbs	219k lbs	677k lbs	43/147	3.3	1d
BicepsArms	210k lbs	713k lbs	38/140	3.0	4d
ForearmsArms	196k lbs	656k lbs	37/124	2.9	1d
GripArms	0	0	0/0	0.0	--
TricepsArms	349k lbs	1.2M lbs	46/167	3.6	0d
LatsBack	199k lbs	573k lbs	30/84	2.3	1d
Lower BackBack	174k lbs	410k lbs	24/62	1.9	5d
SerratusBack	129k lbs	351k lbs	33/94	2.6	0d
Upper BackBack	262k lbs	736k lbs	30/86	2.3	0d
Lower ChestChest	179k lbs	523k lbs	20/73	1.6	5d
Upper ChestChest	79k lbs	297k lbs	20/64	1.6	5d
GlutesGlutes	512k lbs	1.5M lbs	49/141	3.8	0d
AbductorsLegs	70k lbs	179k lbs	15/42	1.2	3d
AdductorsLegs	69k lbs	179k lbs	14/39	1.1	3d
CalvesLegs	489k lbs	1.3M lbs	33/87	2.6	1d
HamstringsLegs	439k lbs	1.4M lbs	45/138	3.5	0d
QuadsLegs	277k lbs	1.0M lbs	35/109	2.7	0d
TibialisLegs	71k lbs	101k lbs	20/41	1.6	3d
Front DeltsShoulders	264k lbs	800k lbs	47/162	3.7	0d
Rear DeltsShoulders	122k lbs	343k lbs	24/70	1.9	0d
Side DeltsShoulders	48k lbs	187k lbs	21/73	1.6	0d
TrapsShoulders	93k lbs	251k lbs	24/61	1.9	0d