Workout Tracker
5
Strength Sessions
4
Peloton Rides
Training Plan
Push
Pull
Legs
DAY A — PUSH
Chest · Shoulders · Triceps
| Exercise | Sets | Reps | Start Wt |
|---|---|---|---|
|
Cable Chest Press
Current: 25 lb/side
|
3 | 10-12 | 40 lb/side |
|
DB Shoulder Press
Current: 25 lb/ea
|
3 | 10-12 | 25 lb/ea |
|
Cable Tricep Pushdown
Current: 40 lb
|
3 | 12-15 | 30 lb |
|
DB Lateral Raises
Current: 10 lb/ea
|
2 | 12-15 | 15 lb/ea |
2 sessions logged
DAY B — PULL
Back · Hamstrings · Biceps
| Exercise | Sets | Reps | Start Wt |
|---|---|---|---|
|
Cable Seated Row
Current: 70 lb
|
3 | 10-12 | 50 lb |
|
DB Romanian Deadlift
Current: 35 lb/ea
|
3 | 10-12 | 35 lb/ea |
|
Cable Bicep Curl
Current: 10 lb/side
|
3 | 12-15 | 25 lb/ea |
|
Cable Face Pull
Current: 30 lb
|
2 | 10-15 | 20 lb |
2 sessions logged
DAY C — LEGS
Quads · Glutes · Hamstrings · Calves
| Exercise | Sets | Reps | Start Wt |
|---|---|---|---|
|
Goblet Squat
Current: 45 lb
|
3 | 10-12 | 45 lb |
|
DB Reverse Lunge
Current: 25 lb/ea
|
3 | 10-12 | 25 lb/ea |
|
Cable Pull-Through
Current: 40 lb
|
3 | 12-15 | 40 lb |
|
DB Calf Raise
Current: 50 lb/ea
|
3 | 15-20 | 45 lb/ea |
1 session logged
Exercise Log
Push
Cable Chest Press
Target: 10-12 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-10 | 25 lb/side | 10 10 10 | Full extension, 2-sec squeeze |
| 2026-03-17 | 25 lb/side | 10 10 10 | Same as Week 1 baseline |
DB Shoulder Press
Target: 10-12 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-10 | 25 lb/ea | 10 10 10 | Seated, elbows controlled |
| 2026-03-17 | 25 lb/ea | 10 10 10 | Same as Week 1 baseline |
Cable Tricep Pushdown
Target: 12-15 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-10 | 40 lb | 10 10 10 | Rope, elbows pinned |
| 2026-03-17 | 40 lb | 10 10 10 | Same as Week 1 baseline |
DB Lateral Raises
Target: 12-15 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-10 | 10 lb/ea | 10 10 | 2 sets only |
| 2026-03-17 | 10 lb/ea | 10 10 | Same as Week 1 baseline |
Pull
Cable Seated Row
Target: 10-12 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-12 | 70 lb | 10 10 10 | Ramped 50/70/90 across sets |
DB Romanian Deadlift
Target: 10-12 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-12 | 35 lb/ea | 10 10 | Cut to 2 sets — low back tightness |
| 2026-03-19 | 35 lb/ea | 10 10 10 | Full 3 sets — no back issues this week |
Cable Bicep Curl
Target: 12-15 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-12 | 10 lb/side | 10 10 10 | Full range of motion |
| 2026-03-19 | 10 lb/side | 12 12 12 | Increased reps from Week 1 |
Cable Face Pull
Target: 10-15 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-12 | 25 lb | 10 10 10 | Ramped 20/25/30 across sets |
| 2026-03-19 | 30 lb | 15 15 | 2 sets only |
Legs
Goblet Squat
Target: 10-12 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-15 | 45 lb | 10 10 10 | Heels shoulder-width |
DB Reverse Lunge
Target: 10-12 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-15 | 25 lb/ea | 10 10 10 | Step back, drive through front heel |
Cable Pull-Through
Target: 12-15 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-15 | 40 lb | 15 15 | Cut to 2 sets — time constraint |
DB Calf Raise
Target: 15-20 reps| Date | Weight | Sets | Note |
|---|---|---|---|
| 2026-03-15 | 50 lb/ea | 15 15 | Cut to 2 sets — time constraint |
Peloton Rides
85
Total Minutes
477
Total Output (kJ)
525
Total Calories
90W
Avg Watts
Output Trend (last 4 rides)
60.0 kJ latest
HIIT
15 min
2026-03-16
Denis Morton
60.0 kJ
Output
66.0
Calories
4.7
Strive
66.0W
Avg Watts
76 rpm
Cadence
30%
Resistance
Leaderboard: 16,057 / 18,882 (bottom 15%)
Power Zone Max
30 min
2026-03-21
Denis Morton
186.0 kJ
Output
220.0
Calories
18.7
Strive
103.0W
Avg Watts
90%
Resistance
Leaderboard: 22,455 / 32,078 (bottom 30%)
Tabata
20 min
2026-03-17
Denis Morton
112 kJ
Output
108
Calories
7.7
Strive
93W
Avg Watts
78 rpm
Cadence
34%
Resistance
Leaderboard: 17,416 / 25,401 (bottom 31%)
HIIT
20 min
2026-03-14
Denis Morton
119 kJ
Output
131
Calories
10.8
Strive
99W
Avg Watts
75 rpm
Cadence
37%
Resistance
Leaderboard: 22,722 / 34,997 (bottom 35%)
Sleep
Weekly Sleep Bank
Mar 23 – Mar 24 · 2/2 nights tracked
-1h 8m
sleep debt this week
13h 52m
actual
15h
target
M
T
Last Night
7h 12m
Mar 24
9:17 PM → 4:33 AM
47m
Deep
4h 35m
Core
1h 51m
REM
4m
Awake
30-Day Averages
6h 49m avg
6h 49m
Total · Goal 7h 30m
55m
Deep · Goal 1h+
1h 54m
REM · Goal 1h 30m+
4h
Core
Recent Nights
Mar 24
9:17 PM → 4:33 AM
7h 12m
Deep 47m
Core 4h 35m
REM 1h 51m
Awake 4m
Mar 23
9:38 PM → 4:37 AM
6h 40m
Deep 1h 6m
Core 3h 50m
REM 1h 44m
Awake 20m
Mar 22
10:52 PM → 6:27 AM
7h 6m
Deep 1h 3m
Core 4h 7m
REM 1h 56m
Awake 28m
Mar 21
10:22 PM → 4:59 AM
6h 23m
Deep 35m
Core 3h 45m
REM 2h 4m
Awake 14m
Mar 20
9:22 PM → 5:00 AM
7h 22m
Deep 43m
Core 4h 34m
REM 2h 5m
Awake 16m
Mar 19
10:41 PM → 4:59 AM
6h 3m
Deep 54m
Core 3h 44m
REM 1h 25m
Awake 15m
Mar 18
9:58 PM → 4:59 AM
6h 54m
Deep 1h 15m
Core 3h 25m
REM 2h 15m
Awake 7m
Yoga Sessions
No yoga sessions logged yet.