Starred Dashboard • Swollr

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#	Exercise	Muscle	Last Date	Last	PR	PR %	Gap	Goal	Goal Gap	Starred
1	Side Crunch	Obliques	3743d 1-11-16	0	0	—	0 lb	—	—	—
2	Exercise Ball Rollout	Core	3016d 1-7-18	0	0	—	0 lb	—	—	—
3	Seated Palms-Down Barbell Wrist Curl	Forearms	2929d 4-4-18	50	60	83%	10 lb	—	—	—
4	Weighted Exercise Ball Crunch	Upper Abs	2918d 4-15-18	45	45	100%	0 lb	—	—	—
5	Machine Bench Press	Lower Chest	2237d 2-25-20	100	160	63%	60 lb	—	—	—
6	Stiff-Legged Barbell Deadlift	Hamstrings	957d 8-28-23	135	175	77%	40 lb	—	—	—
7	Body Weight Squat	Glutes	850d 12-13-23	0	0	—	0 lb	—	—	—
8	Cable Seated Lateral Raise	Side Delts	732d 4-9-24	25	40	63%	15 lb	—	—	—
9	Barbell Glute Bridge	Glutes	658d 6-22-24	70	110	64%	40 lb	—	—	—
10	Exercise Ball Knees to Chest	Lower Abs	653d 6-27-24	0	0	—	0 lb	—	—	—
11	Chin-Up	Lats	573d 9-15-24	-100	0	—	100 lb	—	—	—
12	Isolateral Plate Loaded High Row	Upper Back	487d 12-10-24	180	180	100%	0 lb	—	—	—
13	Cambered Bar Flat Bench Press	Lower Chest	453d 1-13-25	115	165	70%	50 lb	—	—	—
14	Incline Dumbbell Hammer Curl	Biceps	384d 3-23-25	30	30	100%	0 lb	—	—	—
15	Pendulum Squat	Quads	350d Apr 26	160	160	100%	0 lb	—	—	—
16	Push-Up	Lower Chest	329d May 17	25	25	100%	0 lb	—	—	—
17	Cambered Bar Incline Bench Press	Upper Chest	99d Jan 2	195	195	100%	0 lb	160	+35 122%	—
18	Mountain Climbers	Core	85d Jan 16	0	0	—	0 lb	—	—	—
19	Glute Drive Plate Machine	Glutes	65d Feb 5	250	250	100%	0 lb	—	—	—
20	Forearm Twist	Forearms	53d Feb 17	65	65	100%	0 lb	—	—	—
21	One-Arm Dumbbell Bench Press	Lower Chest	3101d 10-14-17	70	90	78%	20 lb	—	—	—
22	Seated Dumbbell Palms-Up Wrist Curl	Forearms	1923d 1-4-21	10	12.5	80%	2.5 lb	—	—	—
23	Exercise Ball Hamstring Curl	Hamstrings	653d 6-27-24	0	0	—	0 lb	—	—	—
24	Alternating Dumbbell Bench Press	Lower Chest	106d Dec 26	55	55	100%	0 lb	—	—	—
25	Seated Palm-Up Barbell Wrist Curl	Forearms	2929d 4-4-18	50	60	83%	10 lb	—	—	—
26	Side Lateral Raise	Side Delts	1766d 6-10-21	10	35	29%	25 lb	—	—	—
27	Bent-Arm Dumbbell Pullover	Lats	1550d 1-12-22	20	90	22%	70 lb	—	—	—
28	Barbell Curl	Biceps	998d 7-18-23	20	165	12%	145 lb	—	—	—
29	Decline Dumbbell Bench Press	Lower Chest	704d 5-7-24	50	90	56%	40 lb	—	—	—
30	Cable Crossover	Lower Chest	465d 1-1-25	75	90	83%	15 lb	—	—	—
31	Smith Machine Bench Press	Lower Chest	408d 2-27-25	135	245	55%	110 lb	—	—	—
32	Dumbbell Flyes	Lower Chest	386d 3-21-25	35	70	50%	35 lb	—	—	—
33	Calf Press On The Leg Press Machine	Calves	250d Aug 4	270	865	31%	595 lb	—	—	—
34	High to Low Cable Crossover	Lower Chest	117d Dec 15	65	90	72%	25 lb	—	—	—
35	Hollow Hold	Abs	69d Feb 1	60	75	80%	15 lb	—	—	—
36	Cable Standing Lateral Raise (Cuffed)	Side Delts	50d Feb 20	17.5	25	70%	7.5 lb	—	—	—
37	Incline Walking (treadmill)	Cardio	34d Mar 8	465	2044	23%	1579 lb	1470	1005 32%	—
38	Glute Press	Glutes	87d Jan 14	90	90	100%	0 lb	—	—	—
39	Reverse Crunch	Lower Abs	354d Apr 22	0	0	—	0 lb	—	—	—
40	Barbell Hip Thrust	Glutes	596d 8-23-24	110	110	100%	0 lb	—	—	—
41	Alternating Dumbbell Biceps Curl	Biceps	68d Feb 2	35	40	88%	5 lb	—	—	—
42	Seated Calf Raise	Calves	70d Jan 31	180	300	60%	120 lb	200	20 90%	—
43	Dumbbell Bench Press	Lower Chest	78d Jan 23	80	90	89%	10 lb	—	—	—
44	Standing Dumbbell Shoulder Press	Front Delts	85d Jan 16	40	70	57%	30 lb	—	—	—
45	Cable Wrist Curl	Forearms	30d Mar 12	80	90	89%	10 lb	85	5 94%	—
46	Single Arm Cable Lat Pulldown	Lats	33d Mar 9	65	80	81%	15 lb	—	—	—
47	Barbell Deadlift	Glutes	61d Feb 9	225	315	71%	90 lb	405	180 56%	—
48	Barbell Split Squat	Glutes	1295d 9-24-22	0	135	0%	135 lb	—	—	—
49	Barbell Bench Press	Lower Chest	39d Mar 3	195	275	71%	80 lb	225	30 87%	—
50	Stiff Leg Barbell Good Morning	Hamstrings	1911d 1-16-21	0	135	0%	135 lb	—	—	—
51	Bent-Arm Barbell Pullover	Lats	1150d 2-16-23	50	90	56%	40 lb	—	—	—
52	Machine Hack Squat	Quads	155d Nov 7	60	270	22%	210 lb	—	—	—
53	Stomach Vacuums	Core	68d Feb 2	20	20	100%	0 lb	20	+0 100%	—
54	Incline Dumbbell Curl against Preacher Bench	Biceps	47d Feb 23	35	35	100%	0 lb	—	—	—
55	Seated Dumbbell Palms-Down Wrist Curl	Forearms	1923d 1-4-21	10	15	67%	5 lb	—	—	—
56	Plank	Core	39d Mar 3	122	122	100%	0 lb	150	28 81%	—
57	Serratus anterior dumbbell punch	Serratus	34d Mar 8	55	55	100%	0 lb	—	—	—
58	Roman Chair Straight Leg Raise	Lower Abs	11d Mar 31	0	20	0%	20 lb	—	—	—
59	Single Arm Cable Rope Overhead Triceps Extension	Triceps	5d Apr 6	70	72.5	97%	2.5 lb	60	+10 117%	—
60	Incline Dumbbell Flyes	Upper Chest	144d Nov 18	35	70	50%	35 lb	—	—	—
61	Reverse Cable Flyes	Rear Delts	115d Dec 17	17.5	27.5	64%	10 lb	—	—	—
62	Decline Barbell Bench Press	Lower Chest	30d Mar 12	225	225	100%	0 lb	—	—	—
63	Flat Straight Leg Raise	Lower Abs	10d Apr 1	0	0	—	0 lb	—	—	—
64	Straight Arm Pulldown	Lats	12d Mar 30	90	160	56%	70 lb	—	—	—
65	Front Barbell Squat	Quads	41d Mar 1	45	135	33%	90 lb	—	—	—
66	Face Pull	Rear Delts	5d Apr 6	110	160	69%	50 lb	—	—	—
67	Single Leg Curl	Hamstrings	1 day Apr 10	85	90	94%	5 lb	—	—	—
68	Hammer Dumbbell Curl	Biceps	50d Feb 20	40	70	57%	30 lb	—	—	—
69	Seated Cable Row	Upper Back	39d Mar 3	100	220	45%	120 lb	—	—	—
70	Cable Hip Abduction	Abductors	24d Mar 18	35	45	78%	10 lb	—	—	—
71	Lateral Neck Flexion (Stretch)	Neck	—	—	—	—	—	—	—	—
72	Pull-Up	Unknown	—	—	—	—	—	—	—	—
73	Leg Press	Quads	27d Mar 15	230	675	34%	445 lb	—	—	—
74	Front Dumbbell Raise	Front Delts	41d Mar 1	22.5	55	41%	32.5 lb	—	—	—
75	Wide-Grip Lat Pulldown	Lats	24d Mar 18	110	230	48%	120 lb	—	—	—
76	Hyrox	Class	72d Jan 29	3840	4152	92%	312 lb	—	—	—
77	Barbell Incline Bench Press	Upper Chest	68d Feb 2	195	205	95%	10 lb	—	—	—
78	Dumbbell Shrug	Traps	41d Mar 1	65	100	65%	35 lb	—	—	—
79	Dumbbell Side Lateral Raise	Side Delts	12d Mar 30	17.5	55	32%	37.5 lb	—	—	—
80	Machine Chest Fly (Pec Deck)	Lower Chest	7d Apr 4	170	250	68%	80 lb	190	20 90%	—
81	Barbell Squat	Quads	11d Mar 31	135	295	46%	160 lb	315	180 43%	—
82	Incline Dumbbell Bench Press	Upper Chest	30d Mar 12	75	85	88%	10 lb	—	—	—
83	Exercise Ball Crunch	Upper Abs	3d Apr 8	35	50	70%	15 lb	45	10 78%	—
84	Rotary Torso Machine	Obliques	11d Mar 31	180	205	88%	25 lb	—	—	—
85	Reverse Barbell Curl	Forearms	25d Mar 17	70	100	70%	30 lb	—	—	—
86	Reverse Flyes	Rear Delts	7d Apr 4	140	212.5	66%	72.5 lb	—	—	—
87	EZ-Bar Curl	Biceps	12d Mar 30	70	100	70%	30 lb	70	+0 100%	—
88	Front Delt Raise on Machine Lateral Raise	Front Delts	5d Apr 6	60	75	80%	15 lb	—	—	—
89	Leg Extensions	Quads	3d Apr 8	175	210	83%	35 lb	170	+5 103%	—
90	Weighted Hyperextension	Lower Back	10d Apr 1	25	45	56%	20 lb	—	—	—
91	Cable Crunch	Upper Abs	3d Apr 8	170	220	77%	50 lb	175	5 97%	—
92	Seated Leg Curl	Hamstrings	3d Apr 8	125	170	74%	45 lb	150	25 83%	—
93	Hip Belt Squats	Quads	1 day Apr 10	220	290	76%	70 lb	270	50 82%	—
94	Abductor Machine	Abductors	3d Apr 8	130	250	52%	120 lb	—	—	—
95	Adductor Machine	Adductors	3d Apr 8	130	270	48%	140 lb	—	—	—
96	Cable Hammer Curls - Rope Attachment	Biceps	2d Apr 9	110	150	73%	40 lb	100	+10 110%	—
97	Machine Preacher Curls	Biceps	2d Apr 9	70	155	45%	85 lb	90	20 78%	—
98	Romanian Deadlift	Hamstrings	8d Apr 3	175	215	81%	40 lb	—	—	—
99	Concentration Curls	Biceps	2d Apr 9	35	50	70%	15 lb	—	—	—
100	Dumbbell Side Bend	Obliques	1 day Apr 10	30	100	30%	70 lb	—	—	—
101	Lat Pulldown Machine	Lats	1 day Apr 10	120	170	71%	50 lb	—	—	—
102	Scissor Crunch	Lower Abs	1149d 2-17-23	0	0	—	0 lb	—	—	—

Distribution

Muscles

Label	Count	%
Lower Chest	14	14%
Biceps	9	9%
Glutes	7	7%
Quads	7	7%
Lats	7	7%
Forearms	7	7%

Equipment

Label	Count	%
Machine	26	25%
Dumbbell	23	23%
Barbell	19	19%
Cable	15	15%
Body	11	11%
Ball	5	5%

PR spotlight

Exercise	Latest	PR	Gap
Side Crunch	0 lb1-11-16	0 lb1-11-16	0 lb
Exercise Ball Rollout	0 lb1-7-18	0 lb4-14-17	0 lb
Seated Palms-Down Barbell Wrist Curl	50 lb4-4-18	60 lb4-4-18	10 lb
Weighted Exercise Ball Crunch	45 lb4-15-18	45 lb6-30-17	0 lb
Machine Bench Press	100 lb2-25-20	160 lb4-10-18	60 lb
Stiff-Legged Barbell Deadlift	135 lb8-28-23	175 lb1-1-16	40 lb

Attention buckets

Exercise	Days	Target	PR gap	Last
Side Crunch	3743d	25d	0 lb	1-11-16
Exercise Ball Rollout	3016d	14d	0 lb	1-7-18
Seated Palms-Down Barbell Wrist Curl	2929d	1240d	10 lb	4-4-18
Weighted Exercise Ball Crunch	2918d	52d	0 lb	4-15-18
Machine Bench Press	2237d	642d	60 lb	2-25-20
Stiff-Legged Barbell Deadlift	957d	312d	40 lb	8-28-23
Body Weight Squat	850d	172d	0 lb	12-13-23
Cable Seated Lateral Raise	732d	252d	15 lb	4-9-24