Routine

Push Dayin 7 movements.

Three sets of 10 reps per movement with 60–90 sec rest between sets. Use 40 lb per hand for the bench press and the incline press, 35 lb for the seated shoulder press, a single 40 lb dumbbell held in both hands for the skull crusher, 25 lb for the incline fly, and 15 lb for the lateral raises.

ChestShouldersTriceps· 40 lb Dumbbells + 35 lb Dumbbells + 25 lb Dumbbells + 15 lb Dumbbells + Incline Bench + Mat

The work

open any line

Progress graph

Latest session

Oct 11, 2026

Session note

Third session with the bench press, incline press and skull crusher at 40, loads unchanged, twelve days after 09-29 — and the first reading under a 10. The block runs 10 → 10 → 9. Volume 1950 against the 2800 goal, flat since 09-20. Reps are logged at the configured values because actual counts were not reported. It is settling more slowly than either block that can be compared. The 30 lb block ran 10, 10, then 7 on its third session. The 35 lb block ran 10, 9, then 7 on its third. This one has reached only a 9 by the same point. That revises the 09-20 OUTCOME note, which read the first two 10s as tracking the 30 lb shape: at three sessions in, 40 is behind both. Taken with the step having been made one reading early and the deficit the cut caveat describes, slower is the expected direction rather than a surprise. The shoulder press stayed at 35 and nothing was reported wrong. That lift hurt the back on 09-20, and the back has been reported fine since 10-01, so this is a second 40 lb session run past it without a complaint. One detail is unresolved. The knee push-up at 3 × 15 was replaced with full push-ups at 3 × 10, in a change dated 09-29 — the same day as that session. This entry logs full push-ups at the configured 10. The 09-29 entry still records 15, which is right only if that session ran before the swap. It is bodyweight either way, so no volume figure moves. Hold 40. Loads on this day have moved off a 7, and twice off two of them; a 9 is the right direction but not the signal. Which movement was hardest was not reported, and pre-workout fueling is not confirmed.

Difficulty

9/10

Reps

Top load

40 lb

Volume

1950 lb-reps

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Line tracks weighted volume by date. Point color tracks session difficulty. The dotted red line is your 1-year volume goal.

Cool down · 3–5 min

Doorway Pec Stretch30 sec / side
Triceps Overhead Stretch30 sec / side
Cross-Body Shoulder Stretch30 sec / side
Wrist Flexor + Extensor Stretch30 sec

Push Dayin 7 movements.

The work

Push-Up

Dumbbell Bench Press (40 lb)

Incline Dumbbell Press (40 lb)

Seated Shoulder Press (35 lb)

Dumbbell Lateral Raise (15 lb)

Dumbbell Incline Fly (25 lb)

Dumbbell Lying Floor Skull Crusher (40 lb total)