Today's Target Muscles — Push Day (Chest + Triceps)
Pectoralis Major (Clavicular)
Primary — Incline DB Press
Pectoralis Major (Sternal)
Primary — Chest Flyes
Triceps Brachii
Primary — Pushdown + Overhead Extension
Anterior Deltoid
Secondary — Incline Press
Serratus Anterior
Stabilizer — Chest Flyes
Anconeus
Secondary — Both Tricep Exercises
No workout footage for this session. This tracker is built entirely from the logged weights, reps, and set times — no visual form review this time. The next session's tracker will go back to including form analysis once photos or video are available again.
Warm-up
Not logged in this session's notes.
Log This
Session Log · 7 July
1
Tricep Pushdown
4 sets · 15kg → 17.5kg → 17.5kg → 20kg · Real load ramp with a held-weight calibration step
Primary:
Triceps Brachii (All Three Heads)
Secondary:
Anconeus
Sets logged
| Set | Weight | Reps | Time | Status |
|---|---|---|---|---|
| 1 | 15 kg | 14 | ~60s | Hard, not failure — reasonable opener |
| 2 | 17.5 kg | 13 | ~60s | Near failure ✓ |
| 3 | 17.5 kg | 12.5 | ~60s | Near failure ✓ — same weight, small rep dip, expected fatigue |
| 4 | 20 kg | 7 | ~55s | Total failure ✓ — genuine top-end test |
Load & Time Analysis
Holding 17.5kg for Two Sets Is a Smart Calibration Step
Rather than jumping straight from 15kg to a new max, staying at 17.5kg for sets 2 and 3 (13 then 12.5 reps) confirms it's a genuine, repeatable working weight before testing 20kg on set 4. That's a textbook way to find the next load rather than guessing.
20kg Set Lands Cleanly Inside the Target Time Window
7 reps in ~55 seconds at total failure is right inside the 40-60 second window this protocol targets — a good sign that 20kg is genuinely the next step up rather than a jump that's either too easy (short time, too many reps) or unsustainable (breaking down well under 40s, as happened with 45kg on lat pulldown last session).
Sets 1-3 All Sitting at the Top of the Window (~60s)
Three sets in a row landing right at 60 seconds is worth a glance — it could just be how the reps fell, but if every set across a session tends to land at exactly the upper edge of the window rather than spread across 40-60s, it's worth checking whether the pace is being paced deliberately to hit "1 minute" specifically rather than genuinely running to failure inside the window.
20kg for a clean failure set at 55s is the number to build the next session's plan around.
2
Incline Dumbbell Press
4 sets · 14kg → 16kg → 16kg → 14kg · 16kg broke down early, honestly corrected back to 14kg
Primary:
Pectoralis Major (Clavicular Head)
Secondary:
Anterior DeltoidTriceps Brachii
Sets logged
| Set | Weight | Reps | Time | Status |
|---|---|---|---|---|
| 1 | 14 kg | 9 | ~60s | Hard in the end — reasonable opener |
| 2 | 16 kg | 8.5 | ~60s | Near failure ✓ — genuine load increase |
| 3 | 16 kg | 5 | ~45s | Failure, but early — set ended well under the 60s mark |
| 4 | 14 kg | 7 full + 1 partial | ~47s | Total failure ✓ — clean return to 14kg |
Load & Time Analysis
The Drop Back to 14kg Was the Right Call
16kg produced a failure set at only 5 reps in ~45 seconds — a much sharper drop-off than set 2's 8.5 reps at the same weight, suggesting fatigue had caught up rather than 16kg itself being unreasonable. Rather than trying 16kg again immediately, dropping to 14kg for a genuine full-failure set (7 full + 1 partial at 47s) is a better use of the last set than grinding out a low-quality rep at the heavier weight.
16kg Is a Confirmed Working Weight, Just Not for Two Back-to-Back Top Sets Yet
Set 2's 8.5 reps at 16kg is a solid near-failure number — the issue on set 3 looks like session fatigue rather than the weight being wrong. Worth testing 16kg again as the second set next time rather than the third, to see if the same drop-off happens.
9 Reps on a 14kg Opener Is Worth a Note for Next Time
9 reps at 14kg on set 1 is on the lower side for an opening set relative to how this weight performed as a failure weight later (7 full + 1 partial on set 4) — it's possible the first set wasn't fully warmed into yet. Not a concern on its own, just useful context if 14kg keeps looking inconsistent between opening and closing sets.
14kg for 7+1 at genuine failure is the anchor number here — 16kg is close behind and worth another look as a mid-session weight rather than a closer.
3
Overhead Tricep Extension
4 sets · 12kg → 14kg → 14kg → 14kg · Cleanest rep-decline pattern of the session
Primary:
Triceps Brachii (Long Head)
Secondary:
Anconeus
Sets logged
| Set | Weight | Reps | Time | Status |
|---|---|---|---|---|
| 1 | 12 kg | 13 | ~60s | Hard to very hard in the end |
| 2 | 14 kg | 12 | ~60s | Hard in the end — genuine load increase |
| 3 | 14 kg | 9 | ~50s | Failure ✓ |
| 4 | 14 kg | 8 | ~46s | Failure ✓ |
Load & Time Analysis
12 → 9 → 8 Reps at 14kg Is a Model Rep-Decline Curve
Holding 14kg for three straight sets and watching reps decline naturally from 12 to 9 to 8, with the last two sets reaching genuine failure inside the 40-60s window (50s, 46s), is exactly what a well-run double-progression exercise should look like. No reason to change the weight next session — the pattern says 14kg still has more sessions of useful work left before it needs to go up.
Time Windows Tighten as Fatigue Builds — Expected and Fine
Sets 1-2 sitting at ~60s and sets 3-4 landing at 50s/46s is a normal pattern — as the muscle fatigues across a session, failure arrives faster at the same weight, so a shrinking time window late in an exercise isn't a red flag on its own.
This is the exercise to point to as the reference pattern — if the other three exercises start looking like this consistently, that's a good sign the protocol is dialed in.
4
Chest Flyes (Up to Down)
4 sets · 7.5kg → 10kg → 10kg → 10kg tension · Set 4 reps rose slightly instead of declining — worth a re-check
Primary:
Pectoralis Major (Sternal Head)
Secondary:
Anterior DeltoidSerratus Anterior
Sets logged
| Set | Tension | Reps | Time | Status |
|---|---|---|---|---|
| 1 | 7.5 kg / side | 15 | ~60s | Hard, not too hard — reasonable opener |
| 2 | 10 kg | 11 | ~60s | Hard, ~2 reps from failure — genuine load increase |
| 3 | 10 kg | 7.5 | ~46s | Failure ✓ |
| 4 | 10 kg | 8 | ~53s | Failure — reps and time both ticked up slightly vs. set 3 |
Load & Time Analysis
Set 4 Reversing the Rep-Decline Trend Is Worth a Second Look
Reps went 11 → 7.5 → 8 across the three 10kg sets — a small uptick from set 3 to set 4 (and a slightly longer time to get there, 53s vs 46s) rather than the usual continued decline. This isn't a big deal on its own, but it's a bit unusual: a couple of likely explanations are a slightly longer-than-usual rest before set 4, or set 3 being logged with some rounding (7.5 reps is itself a sign of careful, precise logging, so this is more likely a genuine small anomaly than a mistake). Worth watching whether this repeats.
7.5kg → 10kg Is a Real, Meaningful Load Jump
Going from 15 reps at 7.5kg to a near-failure 11 reps at 10kg on the very next set is a genuine, well-calibrated increase — not too small to matter, not so large that the set fell apart.
Nothing alarming here — just the one data point across the whole session that doesn't fit the pattern the other three exercises show. Worth a quick gut-check next time: did rest between sets 3 and 4 run a bit long?
On Track or Not — The Direct Read
Every Exercise Shows the Same Good Habit: Test, Then Regulate
Across all four exercises today, the same pattern repeats: hold a weight for 2-3 sets to get a real read on it, then either push to a new top weight (tricep pushdown's 20kg) or pull back cleanly once a set breaks down early (incline press's 16kg → 14kg). That's the core habit this protocol is built around, and it's showing up consistently — not just in one exercise, but in the whole session.
The only thing to actually watch is the chest flye set 4 anomaly above, and it's minor. On load, effort, and time-window discipline, this is a session that's on track.
The only thing to actually watch is the chest flye set 4 anomaly above, and it's minor. On load, effort, and time-window discipline, this is a session that's on track.