Cable One Arm Tricep Extension

Progression Highlights

Starting Suggestions

Primer Sets21.5 lbs

Ease back in after 334 days away.

  • • Last session opened with 4 sets.
  • • 36% of Modern Era PR.
Steady Opener25 lbs

Match your last starting set to groove technique.

  • • Last top set: 50 lbs × 10 reps.
  • • 42% of Modern Era PR.
Progression Push27 lbs

Nudge the load forward while staying crisp.

  • • 45% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 3.5%
Days Since Last Session334
% of Modern Era PR83.3%
Days Since PR476

Recent Workouts

LastDec 31, 2024(334d ago)
25→50 lbs
4 sets · 46 reps · 1,760 vol
-1Nov 20, 2024(375d ago)
20→50 lbs
4 sets · 48 reps · 1,680 vol
-2Aug 11, 2024(476d ago)
30→60 lbs
4 sets · 48 reps · 2,160 vol
-3Aug 5, 2024(482d ago)
30→40 lbs
4 sets · 40 reps · 1,400 vol
-4Feb 5, 2020(2125d ago)
25→30 lbs
3 sets · 60 reps · 1,700 vol

PR Progression (Modern Era)

60 lbAug 11, 2024(476d ago)
1 set12 reps720 vol
40 lbAug 5, 2024(482d ago)
2 sets20 reps800 vol

Rep Range Records

1RM84 lbs · 12 repsAug 11, 2024 (476d ago)(from 60 lbs)
3RM—
5RM—
8RM—
10RM50 lbs · 10 repsDec 31, 2024 (334d ago)
12RM60 lbs · 12 repsAug 11, 2024 (476d ago)

Frequently Paired

  1. 1.
    Alternate Hammer Dumbbell Curl
    13% of sessions
  2. 2.
    Cable Preacher Curl
    13% of sessions
  3. 3.
    Seated Triceps Press
    13% of sessions
  4. 4.
    Exercise Ball Knees to Chest
    13% of sessions
  5. 5.
    Cable Bar Overhead Triceps Extension
    25% of sessions
  6. 6.
    One-Arm Dumbbell Preacher Curl
    13% of sessions
  7. 7.
    Reverse Barbell Curl
    25% of sessions
  8. 8.
    Palms-Down Barbell Wrist Curl Over A Bench
    25% of sessions
  9. 9.
    Palms-Up Barbell Wrist Curl Over A Bench
    25% of sessions
  10. 10.
    Rotary Torso Machine
    38% of sessions
Action: Try 55 lbs, aim for 6+ reps
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)50 lbsT12-31(334 days ago)2024-12-31
(Modern Era)60 lbsU8-11-24(476 days ago)2024-08-11
Exercise Type
Strength - Weight (lbs), Reps
Primary
Triceps
Equipment
Cable
Avg. Weight Lifted
44
Avg. Improvement
3.57
Highest Weight (Modern Era)
60 lbs 2024-08-11
Latest Weight
50 lbs 2024-12-31
Lowest Weight
20 lbs 2024-11-20
Days
8
Sets
28
Gap
70
Highest Volume (Modern Era)
720 2024-08-11
Reps avg. improvement
0.36

Workout History

T12-314 sets
25 lb
12 Reps
35 lb
12 Reps
45 lb
12 Reps
50 lb
10 Reps
PR: 60 (476 days ago) [83%]
W11-20-244 sets
20 lb
12 Reps
30 lb
12 Reps
40 lb
12 Reps
50 lb
12 Reps
PR: 60 (476 days ago) [83%]
U8-11-244 sets
30 lb
12 Reps
⭐ME40 lb
12 Reps
⭐ME50 lb
12 Reps
⭐ME60 lb
12 Reps
PR: 60 (476 days ago) [100%]
M8-5-244 sets
⭐ME30 lb
10 Reps
30 lb
10 Reps
⭐ME40 lb
10 Reps
40 lb
10 Reps
PR: 60 (476 days ago) [67%]
W2-5-203 sets
25 lb
20 Reps
30 lb
20 Reps
30 lb
20 Reps
PR: 60 (476 days ago) [50%]
U9-2-183 sets
40 lb
10 Reps
50 lb
20 Reps
60 lb
20 Reps
PR: 60 (476 days ago) [100%]