Machine Seated Row

Progression Highlights

Starting Suggestions

Primer Sets81 lbs

Ease back in after 7 days away.

  • • Last session opened with 3 sets.
  • • 58% of Modern Era PR.
Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 130 lbs × 12 reps.
  • • 64% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 68% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -28.3%
Days Since Last Session7
% of Modern Era PR92.9%
Days Since PR325

Recent Workouts

LastNov 18(7d ago)
90→130 lbs
3 sets · 36 reps · 3,960 vol
-1Nov 7(18d ago)
80→120 lbs
3 sets · 36 reps · 3,600 vol
-2Sep 24(62d ago)
75→135 lbs
4 sets · 48 reps · 5,040 vol
-3Aug 25(92d ago)
70→130 lbs
4 sets · 48 reps · 4,800 vol
-4Jul 14(134d ago)
100→130 lbs
4 sets · 48 reps · 5,520 vol

PR Progression (Modern Era)

140 lbMay 10(199d ago)
1 set12 reps1,680 vol
140 lbJan 4(325d ago)
1 set6 reps840 vol
130 lbDec 29, 2024(331d ago)
1 set12 reps1,560 vol
130 lbOct 6, 2023(781d ago)
1 set6 reps780 vol
120 lbJul 6, 2021(1603d ago)
1 set10 reps1,200 vol
110 lbMay 18, 2021(1652d ago)
1 set10 reps1,100 vol

Rep Range Records

1RM196 lbs · 12 repsMay 10 (199d ago)(from 140 lbs)
3RM—
5RM140 lbs · 6 repsJan 4 (325d ago)
8RM135 lbs · 8 repsApr 7 (232d ago)
10RM130 lbs · 10 repsJan 4 (325d ago)
12RM140 lbs · 12 repsMay 10 (199d ago)

Frequently Paired

  1. 1.
    Wide-Grip Lat Pulldown
    23% of sessions
  2. 2.
    Machine Chest Press
    13% of sessions
  3. 3.
    Barbell Deadlift
    17% of sessions
  4. 4.
    Seated Cable Press Machine
    8% of sessions
  5. 5.
    Reverse Flyes
    28% of sessions
  6. 6.
    Machine Chest Fly (Pec Deck)
    36% of sessions
  7. 7.
    Machine Ab Crunch
    11% of sessions
  8. 8.
    Lat Pulldown
    11% of sessions
  9. 9.
    Machine Incline Bench Press
    6% of sessions
  10. 10.
    Machine Back Extension
    9% of sessions
Action: Try 140 lbs for working sets
(30 days)130 lbsT11-18(7 days ago)2025-11-18
(60 days)130 lbsT11-18(7 days ago)2025-11-18
(90 days)135 lbsW9-24(62 days ago)2025-09-24
(180 days)135 lbsW9-24(62 days ago)2025-09-24
(365 days)140 lbsS1-4(325 days ago)2025-01-04
(Modern Era)140 lbsS1-4(325 days ago)2025-01-04
Exercise Type
Strength - Weight (lbs), Reps
Primary
Back
Equipment
Machine
Avg. Weight Lifted
96
Avg. Improvement
1.2
Highest Weight (Modern Era)
140 lbs 2025-01-04
Latest Weight
130 lbs 2025-11-18
Lowest Weight
45 lbs 2015-05-09
Days
53
Sets
187
Gap
140
Highest Volume (Modern Era)
1680 2025-05-10
Reps avg. improvement
0.08

Workout History

T11-183 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
PR: 140 (325 days ago)
F11-73 sets
80 lb
12 Reps
100 lb
12 Reps
120 lb
12 Reps
PR: 140 (325 days ago)
W9-244 sets
75 lb
12 Reps
95 lb
12 Reps
115 lb
12 Reps
135 lb
12 Reps
PR: 140 (325 days ago)
M8-254 sets
70 lb
12 Reps
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
PR: 140 (325 days ago)
M7-144 sets
100 lb
12 Reps
110 lb
12 Reps
120 lb
12 Reps
130 lb
12 Reps
PR: 140 (325 days ago)
S5-104 sets
90 lb
12 Reps
110 lb
12 Reps
130 lb
12 Reps
⭐ME140 lb
12 Reps
PR: 140 (325 days ago)