Today's Target Muscles — Legs + Shoulders
Anterior / Medial Deltoid
Primary — Shoulder Press
Hamstrings
Primary — Leg Curl
Lateral Deltoid
Primary — Lateral Cable Raise
Quadriceps
Primary — Leg Press
Upper Trapezius
Stabilizer — Shoulder Press
Glutes
Secondary — Leg Press
Context for this session: sleep-deprived, and gym clothes, shoes, and watch were left behind in a cab — this session was done without proper footwear or a timer, plus real stress from work and pre-travel packing. No footage either, so this tracker is built entirely from the logged weights, reps, and (where available) set times. Worth reading the numbers below with that context in mind rather than as a normal baseline day.
Warm-up
Not logged — understandable given the circumstances, but still worth a one-line note when possible.
Log This
Session Log · 9 July
1
Seated Dumbbell Shoulder Press
4 sets · 12kg → 14kg → 14kg → 14kg · Reps down across the board vs. 3 July, held steady rather than chasing 16kg
Primary:
Anterior / Medial Deltoid
Secondary:
Triceps BrachiiUpper Trapezius (stabilizer)
Sets logged
| Set | Weight | Reps | Time | Status |
|---|---|---|---|---|
| 1 | 12 kg | 11 | ~60s | Hard in the end |
| 2 | 14 kg | 8 | ~48s | Near failure ✓ |
| 3 | 14 kg | 6 | ~52s | Failure ✓ |
| 4 | 14 kg | 6.5 | ~40s | Total failure ✓ |
Load & Time Analysis
Every Set Logged Fewer Reps Than the Same Exercise on 3 July
Set-by-set comparison to the last time this exercise was tracked (3 July): 12kg went 12→11 reps, 14kg's first working set went 10→8 reps, and this session never got a set 3 attempt at 16kg at all. That's a consistent, across-the-board dip — exactly what would be expected from a genuinely sleep-deprived, stressed session rather than a training or technique problem. This is useful data, not a concerning one.
Staying at 14kg for Three Sets Instead of Testing 16kg Was the Right Call
On 3 July, a 16kg attempt broke down early on a normal-recovery day. Attempting it again today, on a sleep-deprived, no-watch, no-proper-gear day, would have been a low-value test — a bad result wouldn't have meant much either way. Holding 14kg and getting three genuine failure-quality sets out of it (8, 6, 6.5 reps) is a better use of a compromised session.
Set 4's 40s Time Is a Reasonable Floor for a Failure Set
40 seconds is right at the bottom edge of the usual 40-60s target window rather than below it — even on a rough day, the working weight and pacing were still landing inside the intended range, which is a decent sign that judgment on load selection stayed intact even though raw output was down.
This is a fatigue story, not a technique or program story. No changes needed here — expect numbers to bounce back toward 3 July's levels once sleep and routine are back to normal.
2
Leg Curl (Seated)
4 sets · 35kg → 40kg → 40kg → 40kg · Jumped to 40kg one set earlier than 3 July, reps still held at 10
Primary:
Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus)
Secondary:
Gastrocnemius (stabilizer)
Sets logged — straight-set protocol, no time/failure tracking (legs, by design)
| Set | Weight | Reps | Note |
|---|---|---|---|
| 1 | 35 kg | 10 | — |
| 2 | 40 kg | 10 | Jumped to 40kg one set earlier than 3 July (was set 3 last time) |
| 3 | 40 kg | 10 | — |
| 4 | 40 kg | 10 | 10/10 held across three sets at 40kg |
Load & Time Analysis
A Small But Real Step Forward Since 3 July
On 3 July, 40kg didn't show up until set 3. Today it showed up on set 2 and held for three straight sets, all at 10 reps. That's a genuine sign of adaptation — the working weight for this exercise is trending up even on a session where everything else was working against a strong performance.
10/10 Held for Three Sets at 40kg Is the Cue to Test 45kg Next Time
Per the standard double-progression logic already established for this exercise: when reps hold steady at the top of the target range across multiple sets at a given weight, that's the signal the next load increment is due. Worth testing a jump next session, assuming the depth check flagged on 3 July has also been addressed.
Straight sets, no time tracking — correct for the leg protocol, and the numbers this session are a genuine step up from last time.
3
Lateral Cable Raise
4 sets · 2.5kg → 5kg → 5kg → 5kg (each side) · No time data — no watch available, noted honestly
Primary:
Lateral Deltoid
Secondary:
Upper Trapezius
Sets logged — per side, no time (watch unavailable this session)
| Set | Side | Weight | Reps | Status |
|---|---|---|---|---|
| 1 | Left | 2.5 kg | 10 | Calibration set |
| 1 | Right | 2.5 kg | 10 | Matched left exactly |
| 2 | Left | 5 kg | 8 | Real load jump |
| 2 | Right | 5 kg | 8 | Matched left exactly |
| 3 | Left | 5 kg | 8 | Held steady |
| 3 | Right | 5 kg | 8 | Matched left exactly |
| 4 | Left | 5 kg | Failed at 7 | Genuine failure ✓ |
| 4 | Right | 5 kg | Failed at 6 | Genuine failure ✓ — one rep behind left |
Load & Time Analysis
Missing Time Data Has a Legitimate, Stated Reason — Not a Logging Gap
No watch and nowhere to rest a phone at a standing cable station is a real practical constraint, and it was flagged honestly rather than the time fields just being left blank without explanation. The reps-to-failure data that is available is genuinely useful on its own here.
Left and Right Sides Matched Almost Exactly, Which Is a Good Sign
Both sides moved through 2.5kg → 5kg → 5kg → 5kg with identical rep counts for the first three sets, only diverging by a single rep at true failure on set 4 (left: 7, right: 6). A one-rep difference at the very end of a max-effort set is well within normal side-to-side variation and not something to be concerned about — but tracking each side separately, as done here, is exactly how a real imbalance would get caught early if one ever developed.
This Cable Variation Naturally Addresses Last Session's Swing Note
The dumbbell lateral raise on 3 July was flagged for swinging and momentum. A cable lateral raise keeps constant tension on the muscle throughout the movement rather than gravity-dependent tension that's easiest to cheat at the top — if this variation was chosen partly to work around that note, it's a good adjustment, and worth sticking with for a few sessions to see if it helps the strict-form goal directly.
Solid data despite the missing timer — both sides reaching genuine failure on set 4, with reps declining naturally each set, tells a complete enough story on its own.
4
Leg Press
4 sets · 90kg → 100kg → 100kg → 110kg · 30kg jump across the board vs. 3 July, 10 reps held throughout
Primary:
Quadriceps
Secondary:
GlutesHamstrings (stabilizer)
Sets logged — straight-set protocol, no time/failure tracking (legs, by design)
| Set | Weight | Reps | Note |
|---|---|---|---|
| 1 | 90 kg | 10 | Opening weight matches 3 July's heaviest set (90kg) |
| 2 | 100 kg | 10 | New territory vs. any tracked session so far |
| 3 | 100 kg | 10 | — |
| 4 | 110 kg | 10 | Heaviest set of the phase, reps still held at 10 |
Load & Time Analysis
This Is the Strongest Single Data Point of the Phase So Far
On 3 July, the ramp was 60→70→80→90kg. Today's opening set (90kg) matches that session's heaviest set, and the ramp continues cleanly up to 110kg — all four sets still holding exactly 10 reps. A 30kg improvement across the board in less than a week, on a day with worse sleep, more stress, and no proper gear, is a genuinely strong signal that this exercise is adapting fast.
Worth a Caution: No Proper Shoes for a Heavy Loaded Lift
Doing 110kg leg press without the usual gym shoes is worth flagging as a one-off rather than a habit — footwear affects how securely the feet plant on the platform, and a stable base matters more as the load goes up. The fact that the reps still came out clean is a good outcome, not a reason to treat it as fine to repeat; worth treating today as the exception rather than proof it's unnecessary.
10/10 at 110kg Means There's Still Room to Test Higher
Since reps didn't drop even on the heaviest set, the true ceiling for today wasn't actually found — next session could reasonably start closer to where today ended rather than resetting back down.
The single best piece of news in this whole session. Keep the ramp going, just get the shoes back first.
On Track or Not — The Direct Read
Yes — and This Session Is Actually Good Evidence For It
A session with this much working against it — poor sleep, real stress, no proper gear, no way to time the sets — is exactly the kind of day that tests whether a training habit is actually solid or just riding good conditions. Leg press answered that clearly: a 30kg jump across the board, reps held at 10 throughout, on the worst-conditions day of the phase so far. Leg curl also moved forward. Shoulder press dipped, but in a way that maps directly onto the reported fatigue, and the response to that dip (holding steady instead of forcing a heavier weight) was exactly right.
Nothing here suggests a program change is needed. If anything, this session is a good data point that the underlying strength gains from the last month are real and durable, not dependent on a perfect day to show up.
Nothing here suggests a program change is needed. If anything, this session is a good data point that the underlying strength gains from the last month are real and durable, not dependent on a perfect day to show up.