Push Dayin 7 movements.
Three sets of 10 reps per movement (15 for the knee push-ups) with 60–90 sec rest between sets. Use 35 lb per hand for the bench and incline press but 30 lb for the seated shoulder press, a single 30 lb dumbbell held in both hands for the skull crusher, 20 lb for the incline fly, and 15 lb for the lateral raises.
The work
tap any lineLatest session
Aug 17, 2026
First push session back after a 10-day layoff (08-07 was the last), five days of which were spent away from the dumbbells. A 7 on a return session is a good result — returns normally read harder, not easier. Presses stayed at 30 lb: the plan to go to 35 was held back because the seated shoulder press felt disproportionately hard, which is what prompted splitting the loads afterward so the bench and incline can move to 35 while the shoulder press holds at 30. Fly logged at 25 lb, the weight it was briefly raised to before the elbow angle started slipping and it was moved back to 20 — confirm this, the exact fly weight used here is the one uncertain number in this entry.
Difficulty
7/10
Reps
75
Top load
30 lb
Volume
1600 lb-reps
Line tracks weighted volume by date. Point color tracks session difficulty. The dotted red line is your 1-year volume goal.
- Doorway Pec Stretch30 sec / side
- Triceps Overhead Stretch30 sec / side
- Cross-Body Shoulder Stretch30 sec / side
- Wrist Flexor + Extensor Stretch30 sec