Isolateral DY Row

Progression Highlights

Starting Suggestions

Primer Sets76.5 lbs

Ease back in after 15 days away.

  • • Last session opened with 3 sets.
  • • 45% of Modern Era PR.
Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 160 lbs × 7 reps.
  • • 53% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 56% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -41.2%
Days Since Last Session15
% of Modern Era PR94.1%
Days Since PR199

Recent Workouts

LastDec 31, 2025(15d ago)
90→160 lbs
3 sets · 29 reps · 3,600 vol
-1Jun 30, 2025(199d ago)
110→170 lbs
4 sets · 48 reps · 6,720 vol
-2May 24, 2025(236d ago)
90→150 lbs
4 sets · 48 reps · 5,760 vol
-3Apr 26, 2025(264d ago)
110→140 lbs
2 sets · 20 reps · 2,440 vol
-4Mar 19, 2025(302d ago)
90→160 lbs
4 sets · 48 reps · 6,120 vol

PR Progression (Modern Era)

170 lbJun 30, 2025(199d ago)
1 set12 reps2,040 vol
160 lbMar 19, 2025(302d ago)
1 set12 reps1,920 vol
130 lbMar 14, 2025(307d ago)
1 set12 reps1,560 vol
110 lbFeb 21, 2025(328d ago)
1 set12 reps1,320 vol
90 lbJan 29, 2025(351d ago)
1 set12 reps1,080 vol

Rep Range Records

1RM238 lbs · 12 repsJun 30, 2025 (199d ago)(from 170 lbs)
3RM—
5RM—
8RM140 lbs · 8 repsApr 26, 2025 (264d ago)
10RM140 lbs · 10 repsDec 31, 2025 (15d ago)
12RM170 lbs · 12 repsJun 30, 2025 (199d ago)

Frequently Paired

  1. 1.
    Hammer Strength Ab Crunch
    25% of sessions
  2. 2.
    Horizontal Rotary Torso Machine
    13% of sessions
  3. 3.
    Single Arm Cable Lat Pulldown
    25% of sessions
  4. 4.
    Serratus anterior dumbbell punch
    13% of sessions
  5. 5.
    Alternating Dumbbell Biceps Curl
    13% of sessions
  6. 6.
    Pendulum Squat
    13% of sessions
  7. 7.
    Wide Grip Cable Row
    50% of sessions
  8. 8.
    Incline Dumbbell Curl against Preacher Bench
    13% of sessions
  9. 9.
    Smith Machine Overhead Shoulder Press
    13% of sessions
  10. 10.
    Hollow Hold
    13% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)160 lbsW12-312025-12-31
(60 days)160 lbsW12-312025-12-31
(90 days)160 lbsW12-312025-12-31
(180 days)160 lbsW12-312025-12-31
(365 days)170 lbsM6-302025-06-30
(Modern Era)170 lbsM6-302025-06-30
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
106.2
Avg. Improvement
5.86
Highest Weight (Modern Era)
170 lbs 2025-06-30
Latest Weight
160 lbs 2025-12-31
Lowest Weight
0 lbs 2025-01-29
Days
8
Sets
29
Gap
10
Highest Volume (Modern Era)
2040 2025-06-30
Reps avg. improvement
0.17

Workout History

W12-313 sets
90 lb
12
140 lb
10
160 lb
7
PR: 170 (199 days ago) [94%]
Starting with second set, did Jason‘s variation where feet are behind you
M6-304 sets
110 lb
12
130 lb
12
150 lb
12
🏆AT170 lb
12
PR: 170 (199 days ago) [100%]
S5-244 sets
90 lb
12
110 lb
12
130 lb
12
150 lb
12
PR: 170 (199 days ago) [88%]
S4-262 sets
110 lb
12
140 lb
8
PR: 170 (199 days ago) [82%]
W3-194 sets
90 lb
12
120 lb
12
🏆AT140 lb
12
🏆AT160 lb
12
PR: 170 (199 days ago) [94%]
F3-144 sets
70 lb
12
90 lb
12
110 lb
12
🏆AT130 lb
12
PR: 170 (199 days ago) [76%]