Abductor Machine

Progression Highlights

Starting Suggestions

Primer Sets63 lbs

Ease back in after 13 days away.

  • • Last session opened with 4 sets.
  • • 25% of Modern Era PR.
Steady Opener70 lbs

Match your last starting set to groove technique.

  • • Last top set: 115 lbs × 12 reps.
  • • 28% of Modern Era PR.
Progression Push73.5 lbs

Nudge the load forward while staying crisp.

  • • 29% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 37.0%
Days Since Last Session13
% of Modern Era PR46.0%
Days Since PR628

Recent Workouts

LastNov 12(14d ago)
70→115 lbs
4 sets · 48 reps · 4,440 vol
-1Nov 7(19d ago)
80→110 lbs
3 sets · 36 reps · 3,420 vol
-2Oct 28(29d ago)
80→110 lbs
4 sets · 32 reps · 3,040 vol
-3Oct 3(54d ago)
50→80 lbs
4 sets · 80 reps · 5,200 vol
-4Sep 28(59d ago)
80→100 lbs
3 sets · 36 reps · 3,240 vol

PR Progression (Modern Era)

250 lbMar 7, 2024(629d ago)
1 set6 reps1,500 vol
230 lbMar 7, 2023(995d ago)
1 set10 reps2,300 vol
190 lbFeb 14, 2023(1016d ago)
1 set10 reps1,900 vol
170 lbJun 4, 2021(1636d ago)
1 set10 reps1,700 vol

Rep Range Records

1RM307 lbs · 10 repsMar 7, 2023 (995d ago)(from 230 lbs)
3RM—
5RM250 lbs · 6 repsMar 7, 2024 (629d ago)
8RM230 lbs · 8 repsJan 14, 2024 (682d ago)
10RM230 lbs · 10 repsMar 7, 2023 (995d ago)
12RM210 lbs · 12 repsMay 12, 2023 (929d ago)

Frequently Paired

  1. 1.
    Adductor Machine
    96% of sessions
  2. 2.
    Calf Press On The Leg Press Machine
    40% of sessions
  3. 3.
    Leg Extensions
    51% of sessions
  4. 4.
    Seated Leg Curl
    43% of sessions
  5. 5.
    Leg Press
    35% of sessions
  6. 6.
    Lying Leg Curls
    30% of sessions
  7. 7.
    Barbell Squat
    37% of sessions
  8. 8.
    Seated Calf Raise
    28% of sessions
  9. 9.
    Seated Calf Extension
    13% of sessions
  10. 10.
    Standing Calf Raise
    13% of sessions
Action: Try 125 lbs for working sets
(30 days)115 lbsW11-12(14 days ago)2025-11-12
(60 days)115 lbsW11-12(14 days ago)2025-11-12
(90 days)120 lbsM9-22(65 days ago)2025-09-22
(180 days)155 lbsF8-22(96 days ago)2025-08-22
(365 days)155 lbsF8-22(96 days ago)2025-08-22
(Modern Era)250 lbsR3-7-24(629 days ago)2024-03-07
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Machine
Avg. Weight Lifted
134.6
Avg. Improvement
0.59
Highest Weight (Modern Era)
250 lbs 2024-03-07
Latest Weight
115 lbs 2025-11-12
Lowest Weight
12 lbs 2019-10-07
Days
113
Sets
401
Gap
135
Highest Volume (Modern Era)
2520 2023-05-12
Reps avg. improvement
0.06

Workout History

W11-124 sets
70 lb
12 Reps
85 lb
12 Reps
100 lb
12 Reps
115 lb
12 Reps
PR: 250 (629 days ago)
F11-73 sets
80 lb
12 Reps
95 lb
12 Reps
110 lb
12 Reps
PR: 250 (629 days ago)
T10-284 sets
80 lb
8 Reps
90 lb
8 Reps
100 lb
8 Reps
110 lb
8 Reps
PR: 250 (629 days ago)
F10-34 sets
50 lb
20 Reps
60 lb
20 Reps
70 lb
20 Reps
80 lb
20 Reps
PR: 250 (629 days ago)
High volume low weight
U9-283 sets
80 lb
12 Reps
90 lb
12 Reps
100 lb
12 Reps
PR: 250 (629 days ago)
M9-222 sets
110 lb
12 Reps
120 lb
12 Reps
PR: 250 (629 days ago)