Machine Triceps Extension

Progression Highlights

Starting Suggestions

Primer Sets67.5 lbs

Ease back in after 9 days away.

  • • Last session opened with 3 sets.
  • • 40% of Modern Era PR.
Steady Opener75 lbs

Match your last starting set to groove technique.

  • • Last top set: 95 lbs × 7 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 TrendDOWN · -32.7%
Days Since Last Session9
% of Modern Era PR55.9%
Days Since PR861

Recent Workouts

LastJan 5(9d ago)
75→95 lbs
3 sets · 31 reps · 2,585 vol
-1Nov 21, 2025(54d ago)
75→95 lbs
4 sets · 48 reps · 4,080 vol
-2Nov 13, 2025(62d ago)
70→90 lbs
3 sets · 36 reps · 2,880 vol
-3Nov 3, 2025(72d ago)
70→110 lbs
4 sets · 34 reps · 2,960 vol
-4Sep 23, 2025(113d ago)
65→95 lbs
4 sets · 48 reps · 3,840 vol

PR Progression (Modern Era)

170 lbSep 5, 2023(861d ago)
1 set6 reps1,020 vol
150 lbAug 5, 2023(892d ago)
1 set10 reps1,500 vol
140 lbMay 15, 2023(974d ago)
1 set12 reps1,680 vol
140 lbJul 12, 2021(1646d ago)
1 set10 reps1,400 vol
120 lbJun 6, 2021(1682d ago)
1 set10 reps1,200 vol
110 lbMay 22, 2021(1697d ago)
1 set10 reps1,100 vol

Rep Range Records

1RM204 lbs · 6 repsSep 5, 2023 (861d ago)(from 170 lbs)
3RM110 lbs · 4 repsMay 8, 2025 (251d ago)
5RM170 lbs · 6 repsSep 5, 2023 (861d ago)
8RM160 lbs · 8 repsSep 5, 2023 (861d ago)
10RM150 lbs · 10 repsAug 5, 2023 (892d ago)
12RM140 lbs · 12 repsMay 15, 2023 (974d ago)

Frequently Paired

  1. 1.
    Machine Bicep Curls
    31% of sessions
  2. 2.
    Machine Preacher Curls
    19% 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.
    Standing Biceps Cable Curl
    11% of sessions
  9. 9.
    Cable Crunch
    16% of sessions
  10. 10.
    Exercise Ball Crunch
    30% of sessions
Action: Try different rep range (3-5 reps) or reset with higher volume
(30 days)95 lbsM1-52026-01-05
(60 days)95 lbsF11-212025-11-21
(90 days)110 lbsM11-32025-11-03
(180 days)110 lbsM11-32025-11-03
(365 days)120 lbsU3-162025-03-16
(Modern Era)170 lbs 2023-09-05 12:50:41
Exercise Type
Strength - Weight (lbs), Reps
Primary
Triceps
Equipment
Machine
Avg. Weight Lifted
102.8
Avg. Improvement
0.37
Highest Weight (Modern Era)
170 lbs 2023-09-05 12:50:41
Latest Weight
95 lbs 2026-01-05
Lowest Weight
30 lbs 2024-07-10 11:00:24
Days
148
Sets
514
Gap
125
Highest Volume (Modern Era)
1680 2023-05-15 11:37:40
Reps avg. improvement
0.03

Workout History

M1-53 sets
75 lb
12
85 lb
12
95 lb
7
PR: 170 (861 days ago) [56%]
F11-214 sets
75 lb
12
85 lb
12
85 lb
12
95 lb
12
PR: 170 (861 days ago) [56%]
R11-133 sets
70 lb
12
80 lb
12
90 lb
12
PR: 170 (861 days ago) [53%]
M11-34 sets
70 lb
12
90 lb
12
110 lb
4
100 lb
6
PR: 170 (861 days ago) [65%]
T9-234 sets
65 lb
12
75 lb
12
85 lb
12
95 lb
12
PR: 170 (861 days ago) [56%]
S9-134 sets
70 lb
12
80 lb
12
90 lb
12
100 lb
7
PR: 170 (861 days ago) [59%]