Dragon Flag

Progression Highlights

Trend & Recovery
Days Since Last Session31
% of Modern Era PR100.0%
Days Since PR40

Recent Workouts

LastOct 25(32d ago)
0→0 lbs
4 sets · 27 reps
-1Oct 16(41d ago)
0→0 lbs
3 sets · 21 reps

PR Progression (Modern Era)

8 countOct 16(41d ago)
2 sets16 reps

Frequently Paired

  1. 1.
    Cable Row Kelso Shrug
    100% of sessions
  2. 2.
    Incline Dumbbell Y-Raise
    100% of sessions
  3. 3.
    Smith Machine Incline Bench Press
    100% of sessions
  4. 4.
    Standing Cable Fly
    50% of sessions
  5. 5.
    Wide-Grip Pull-Up
    50% of sessions
  6. 6.
    Preacher Curl
    100% of sessions
  7. 7.
    Triceps Pushdown
    100% of sessions
  8. 8.
    Cable Crunch
    50% of sessions
  9. 9.
    Machine Chest Fly (Pec Deck)
    50% of sessions
(30 days)N/A
(60 days)8 repsR10-16(41 days ago)2025-10-16
(90 days)8 repsR10-16(41 days ago)2025-10-16
(180 days)8 repsR10-16(41 days ago)2025-10-16
(365 days)8 repsR10-16(41 days ago)2025-10-16
(Modern Era)8 repsR10-16(41 days ago)2025-10-16
Exercise Type
Bodyweight - Reps
Primary
Full Body
Equipment
Body
Latest Weight
0 lbs 2025-10-25
Lowest Weight
0 lbs 2025-10-16
Days
2
Sets
7
Highest Volume (Modern Era)
N/A
Highest Reps (Modern Era)
8 reps 2025-10-16
Highest Reps (30 days)
N/A
Highest Reps (60 days)
8 reps 2025-10-16
Highest Reps (90 days)
8 reps 2025-10-16
Highest Reps (180 days)
8 reps 2025-10-16
Highest Reps (365 days)
8 reps 2025-10-16
Reps avg. improvement
0.43

Workout History

S10-254 sets
0 lb
5 Reps
0 lb
6 Reps
0 lb
8 Reps
0 lb
8 Reps
PR: 8 reps (41 days ago)
R10-163 sets
🏆AT0 lb
5 Reps
🏆AT0 lb
8 Reps
0 lb
8 Reps
PR: 8 reps (41 days ago)
This puts pressure on xiphoid area, so must be careful
program: Jeff Nippard min max week 1 day 1