Machine Triceps Extension

Progression Highlights

Starting Suggestions

Primer Sets67.5 lbs

Ease back in after 9 days away.

  • • Last session opened with 4 sets.
  • • 40% of Modern Era PR.
Steady Opener75 lbs

Match your last starting set to groove technique.

  • • Last top set: 95 lbs × 12 reps.
  • • 44% of Modern Era PR.
Progression Push79 lbs

Nudge the load forward while staying crisp.

  • • 46% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 14.0%
Days Since Last Session9
% of Modern Era PR55.9%
Days Since PR817

Recent Workouts

LastNov 21(9d ago)
75→95 lbs
4 sets · 48 reps · 4,080 vol
-1Nov 13(17d ago)
70→90 lbs
3 sets · 36 reps · 2,880 vol
-2Nov 3(27d ago)
70→110 lbs
4 sets · 34 reps · 2,960 vol
-3Sep 23(68d ago)
65→95 lbs
4 sets · 48 reps · 3,840 vol
-4Sep 13(78d ago)
70→100 lbs
4 sets · 43 reps · 3,580 vol

PR Progression (Modern Era)

170 lbSep 5, 2023(817d ago)
1 set6 reps1,020 vol
150 lbAug 5, 2023(848d ago)
1 set10 reps1,500 vol
140 lbMay 15, 2023(930d ago)
1 set12 reps1,680 vol
140 lbJul 12, 2021(1602d ago)
1 set10 reps1,400 vol
120 lbJun 6, 2021(1638d ago)
1 set10 reps1,200 vol
110 lbMay 22, 2021(1653d ago)
1 set10 reps1,100 vol

Rep Range Records

1RM204 lbs · 6 repsSep 5, 2023 (817d ago)(from 170 lbs)
3RM110 lbs · 4 repsMay 8 (206d ago)
5RM170 lbs · 6 repsSep 5, 2023 (817d ago)
8RM160 lbs · 8 repsSep 5, 2023 (817d ago)
10RM150 lbs · 10 repsAug 5, 2023 (848d ago)
12RM140 lbs · 12 repsMay 15, 2023 (930d ago)

Frequently Paired

  1. 1.
    Machine Bicep Curls
    31% of sessions
  2. 2.
    Machine Preacher Curls
    20% of sessions
  3. 3.
    Cable Rope Overhead Triceps Extension
    22% of sessions
  4. 4.
    Triceps Pushdown - Rope Attachment
    22% of sessions
  5. 5.
    Cable Hammer Curls - Rope Attachment
    16% of sessions
  6. 6.
    Barbell Curl
    16% of sessions
  7. 7.
    Machine Shoulder (Military) Press
    12% of sessions
  8. 8.
    Cable Crunch
    16% of sessions
  9. 9.
    Exercise Ball Crunch
    31% of sessions
  10. 10.
    Standing Biceps Cable Curl
    11% of sessions
Action: Try 100 lbs for working sets
(30 days)110 lbsM11-3(27 days ago)2025-11-03
(60 days)110 lbsM11-3(27 days ago)2025-11-03
(90 days)110 lbsM11-3(27 days ago)2025-11-03
(180 days)110 lbsM11-3(27 days ago)2025-11-03
(365 days)120 lbsU3-16(259 days ago)2025-03-16
(Modern Era)170 lbsT9-5-23(817 days ago)2023-09-05
Exercise Type
Strength - Weight (lbs), Reps
Primary
Triceps
Equipment
Machine
Avg. Weight Lifted
102.9
Avg. Improvement
0.37
Highest Weight (Modern Era)
170 lbs 2023-09-05
Latest Weight
95 lbs 2025-11-21
Lowest Weight
30 lbs 2024-07-10
Days
147
Sets
511
Gap
125
Highest Volume (Modern Era)
1680 2023-05-15
Reps avg. improvement
0.03

Workout History

F11-214 sets
75 lb
12 Reps
85 lb
12 Reps
85 lb
12 Reps
95 lb
12 Reps
PR: 170 (817 days ago) [56%]
R11-133 sets
70 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
PR: 170 (817 days ago) [53%]
M11-34 sets
70 lb
12 Reps
90 lb
12 Reps
110 lb
4 Reps
100 lb
6 Reps
PR: 170 (817 days ago) [65%]
T9-234 sets
65 lb
12 Reps
75 lb
12 Reps
85 lb
12 Reps
95 lb
12 Reps
PR: 170 (817 days ago) [56%]
S9-134 sets
70 lb
12 Reps
80 lb
12 Reps
90 lb
12 Reps
100 lb
7 Reps
PR: 170 (817 days ago) [59%]
T6-243 sets
80 lb
12 Reps
90 lb
12 Reps
100 lb
8 Reps
PR: 170 (817 days ago) [59%]