Logging workouts in a spread sheet

[damufunman]

In a shocking move, my company has gone to Office 2016. We are usually 5+ years behind on systems.

Not entirely sure this is an upgrade...

[unruhschuh]

I can now export BBcode tables from my log. First I select the rows to export like this



Then I run the following Apps Script (no error handling, I know, I should be ashamed)

Code: Select all

function exportToPhpBB_() {
  var spreadsheet = SpreadsheetApp.getActive();
  var sheet = spreadsheet.getActiveSheet();
  var range = sheet.getActiveRange();
  var numRows = range.getNumRows();
  var numCols = range.getNumColumns();
  var values = range.getValues();
  var text = "";
  
  // text += "[size=150][b]" + values[0][0] + "[/b][/size]\n\n";
  text += "[table]";
  text += "[tr]";
  text += "[td][b]Exercise[/b][/td]";
  text += "[td][b]weight x reps [ rest ][/b][/td]";
  text += "[td][b]volume[/b][/td]";
  text += "[td][b]tonnage[/b][/td]";
  text += "[/tr]";
  for (var i = 0; i < numRows; i++) {
    text = text + "[tr][td]" + values[i][3] + "[/td][td]";
    for (var j = 6; j < numCols; j=j+3) {
      if (values[i][j] != "") {
        text += values[i][j] + " x " + values[i][j+1];
        if (values[i][j+2] != "") {
          text += " [ " + values[i][j+2] + " ]\n";
        }
      }
    }
    text += "[/td][td]" + values[i][5] + "[/td][td]" + values[i][4] + "[/td][/tr]"
  }
  text += "[/table]";
  Logger.log(text);
  
  text = "<textarea cols=\"25\" rows=\"15\">" + text + "</textarea>";
  
  // show dialog
  var htmlOutput = HtmlService
     .createHtmlOutput(text)
     .setWidth(250)
     .setHeight(300);
  SpreadsheetApp.getUi().showModalDialog(htmlOutput, 'My add-on');
 
  return;
}

Then a dialog appears:



From which I copy paste the table into my training log, which looks like this:

Exercise	weight x reps [ rest ]	volume	tonnage
Deadlift	345 x 8 [ 5 ] 345 x 8 [ 5 ] 345 x 8	24	8280
Press	170 x 2 [ 6 ] 170 x 2 [ 6 ] 170 x 2	6	1020
Paused Squat	230 x 8 [ 5 ] 230 x 8 [ 5 ] 230 x 4	20	4600
Dumbbell Bench Press	80 x 5 [ 3 ] 80 x 4 [ 3 ] 80 x 4 [ 1 ] 60 x 13 [ 1 ] 60 x 7 [ 1 ] 60 x 7	40	2660
Barbell Curls	89 x 5 [ 3 ] 89 x 5 [ 3 ] 89 x 5 [ 1 ] 50 x 15 [ 1.5 ] 50 x 10 [ 1 ] 50 x 8	48	2985

It's a real time saver.

[Hiphopapotamus]

I can now export BBcode tables from my log. First I select the rows to export like this



Then I run the following Apps Script (no error handling, I know, I should be ashamed)

Code: Select all

function exportToPhpBB_() {
  var spreadsheet = SpreadsheetApp.getActive();
  var sheet = spreadsheet.getActiveSheet();
  var range = sheet.getActiveRange();
  var numRows = range.getNumRows();
  var numCols = range.getNumColumns();
  var values = range.getValues();
  var text = "";
  
  // text += "[size=150][b]" + values[0][0] + "[/b][/size]\n\n";
  text += "[table]";
  text += "[tr]";
  text += "[td][b]Exercise[/b][/td]";
  text += "[td][b]weight x reps [ rest ][/b][/td]";
  text += "[td][b]volume[/b][/td]";
  text += "[td][b]tonnage[/b][/td]";
  text += "[/tr]";
  for (var i = 0; i < numRows; i++) {
    text = text + "[tr][td]" + values[i][3] + "[/td][td]";
    for (var j = 6; j < numCols; j=j+3) {
      if (values[i][j] != "") {
        text += values[i][j] + " x " + values[i][j+1];
        if (values[i][j+2] != "") {
          text += " [ " + values[i][j+2] + " ]\n";
        }
      }
    }
    text += "[/td][td]" + values[i][5] + "[/td][td]" + values[i][4] + "[/td][/tr]"
  }
  text += "[/table]";
  Logger.log(text);
  
  text = "<textarea cols=\"25\" rows=\"15\">" + text + "</textarea>";
  
  // show dialog
  var htmlOutput = HtmlService
     .createHtmlOutput(text)
     .setWidth(250)
     .setHeight(300);
  SpreadsheetApp.getUi().showModalDialog(htmlOutput, 'My add-on');
 
  return;
}

Then a dialog appears:



From which I copy paste the table into my training log, which looks like this:

Exercise	weight x reps [ rest ]	volume	tonnage
Deadlift	345 x 8 [ 5 ] 345 x 8 [ 5 ] 345 x 8	24	8280
Press	170 x 2 [ 6 ] 170 x 2 [ 6 ] 170 x 2	6	1020
Paused Squat	230 x 8 [ 5 ] 230 x 8 [ 5 ] 230 x 4	20	4600
Dumbbell Bench Press	80 x 5 [ 3 ] 80 x 4 [ 3 ] 80 x 4 [ 1 ] 60 x 13 [ 1 ] 60 x 7 [ 1 ] 60 x 7	40	2660
Barbell Curls	89 x 5 [ 3 ] 89 x 5 [ 3 ] 89 x 5 [ 1 ] 50 x 15 [ 1.5 ] 50 x 10 [ 1 ] 50 x 8	48	2985

It's a real time saver.

The files are in the computer! It's so simple..

[unruhschuh]

For a home-made log, it's probably better to use Access than Excel now that I think of it..

This. I would have a 'Workouts' table and a 'Sets' table.

The 'Workouts' table has the date, the program, the day within the program, and a notes field. You could also have things like a sleep and food "ranking," maybe the time of day, duration of the workout, etc.

The 'Sets' table has a secondary key to link back to a particular workout, the exercise (should link to an 'Exercises' table), weight, number of good reps, number of failed reps, and RPE. Maybe other things like rest time, a 'form' ranking, etc. And a notes field for optional notes.

If you want statistics (and to get good at building Access queries), ^ this is the way to do it.

ETA: Why have I not done this?

How would you encode the order of the sets per workout? With an 'order/INT' column in the Sets table?

Maybe it is advisable to add a table that groups sets together. So

sets -> set_groups -> workouts

Since sets referes back to the exercise, set_groups would be general enough to allow super sets. Then you would need an order for sets within set_groups and an order for set_groups within the workouts.

[augeleven]

This is amazing stuff.

Maybe I'm the only one, but I would to see articles on data management for lifting.
Something like "5 Killer Tips to Help Improve Your Weekly Tracking Metrics for Maxx Gainzz!"

I've been looking for a way in to trying to better understand programming stuff, maybe this it

[unruhschuh]

This is amazing stuff.

Maybe I'm the only one, but I would to see articles on data management for lifting.
Something like "5 Killer Tips to Help Improve Your Weekly Tracking Metrics for Maxx Gainzz!"

I've been looking for a way in to trying to better understand programming stuff, maybe this it

I agree, that this topic would make a nice article.

[Root]

For a home-made log, it's probably better to use Access than Excel now that I think of it..

This. I would have a 'Workouts' table and a 'Sets' table.

The 'Workouts' table has the date, the program, the day within the program, and a notes field. You could also have things like a sleep and food "ranking," maybe the time of day, duration of the workout, etc.

The 'Sets' table has a secondary key to link back to a particular workout, the exercise (should link to an 'Exercises' table), weight, number of good reps, number of failed reps, and RPE. Maybe other things like rest time, a 'form' ranking, etc. And a notes field for optional notes.

If you want statistics (and to get good at building Access queries), ^ this is the way to do it.

ETA: Why have I not done this?

How would you encode the order of the sets per workout? With an 'order/INT' column in the Sets table?

Maybe it is advisable to add a table that groups sets together. So

sets -> set_groups -> workouts

Since sets referes back to the exercise, set_groups would be general enough to allow super sets. Then you would need an order for sets within set_groups and an order for set_groups within the workouts.

Yeah, I actually came to the conclusion that a "set blocks" table was necessary, though I didn't come up with a good way to handle supersets. Order of sets and set blocks in the ADB I set up is only tracked by the order in which they are entered (the autonumber field.) Of course, if blocks and sets aren't guaranteed to be entered in sequence, an "order" field would be needed.

[perman]

I can now export BBcode tables from my log. First I select the rows to export like this



Then I run the following Apps Script (no error handling, I know, I should be ashamed)

Code: Select all

function exportToPhpBB_() {
  var spreadsheet = SpreadsheetApp.getActive();
  var sheet = spreadsheet.getActiveSheet();
  var range = sheet.getActiveRange();
  var numRows = range.getNumRows();
  var numCols = range.getNumColumns();
  var values = range.getValues();
  var text = "";
  
  // text += "[size=150][b]" + values[0][0] + "[/b][/size]\n\n";
  text += "[table]";
  text += "[tr]";
  text += "[td][b]Exercise[/b][/td]";
  text += "[td][b]weight x reps [ rest ][/b][/td]";
  text += "[td][b]volume[/b][/td]";
  text += "[td][b]tonnage[/b][/td]";
  text += "[/tr]";
  for (var i = 0; i < numRows; i++) {
    text = text + "[tr][td]" + values[i][3] + "[/td][td]";
    for (var j = 6; j < numCols; j=j+3) {
      if (values[i][j] != "") {
        text += values[i][j] + " x " + values[i][j+1];
        if (values[i][j+2] != "") {
          text += " [ " + values[i][j+2] + " ]\n";
        }
      }
    }
    text += "[/td][td]" + values[i][5] + "[/td][td]" + values[i][4] + "[/td][/tr]"
  }
  text += "[/table]";
  Logger.log(text);
  
  text = "<textarea cols=\"25\" rows=\"15\">" + text + "</textarea>";
  
  // show dialog
  var htmlOutput = HtmlService
     .createHtmlOutput(text)
     .setWidth(250)
     .setHeight(300);
  SpreadsheetApp.getUi().showModalDialog(htmlOutput, 'My add-on');
 
  return;
}

Then a dialog appears:



From which I copy paste the table into my training log, which looks like this:

Exercise	weight x reps [ rest ]	volume	tonnage
Deadlift	345 x 8 [ 5 ] 345 x 8 [ 5 ] 345 x 8	24	8280
Press	170 x 2 [ 6 ] 170 x 2 [ 6 ] 170 x 2	6	1020
Paused Squat	230 x 8 [ 5 ] 230 x 8 [ 5 ] 230 x 4	20	4600
Dumbbell Bench Press	80 x 5 [ 3 ] 80 x 4 [ 3 ] 80 x 4 [ 1 ] 60 x 13 [ 1 ] 60 x 7 [ 1 ] 60 x 7	40	2660
Barbell Curls	89 x 5 [ 3 ] 89 x 5 [ 3 ] 89 x 5 [ 1 ] 50 x 15 [ 1.5 ] 50 x 10 [ 1 ] 50 x 8	48	2985

It's a real time saver.

Damn, that's a mighty fine table. I might steal your entire approach...

[unruhschuh]

I have migrated my data into an SQLite database. I wrote a python script that generates forum posts. It can also be used to generate the following overview, which I put in the first post of my training log and update every time:

OverviewShow

2017-11-21 Tuesday

General
I'm employing a very sophisticated deload protocol of doing jack shit until tuesday next week, since my wife is going on a well earned trip to visit friends in Berlin and I'm alone with our 2yo. He's been quite a hand full for the last couple of weeks. Approaching 2.5 years, this seems to be the age, where he is smart enough to know how to drive us up the wall, while not quite smart enough to know when to stop. It's mind-boggling how our species survived, given how much of a pain in the ass these little buggers can be.

Deadlift
I used the hook grip on both reps of the first set and on the first reps of the second and third set, so 4 total reps with hook grip at 435. It still hurts like mad and therefore feels less secure than my mixed grip. After doing the last rep with mixed grip, I immediately felt it in my back. It's not pain, but some discomfort. It's enough to keep me motivated to get the hook grip down. The sets themselves felt pretty "light", maybe @8? I really don't know.

Press
I missgrooved the last rep of the 4th set and it turned into a mega grind. I wish I had it on tape. I was absolutely certain, to not get 5 in the last set, but lo and behold I did it (though with 8 mins rest). 150x5x5 is alright I guess? Still, my long-term goal is to strictly press 225@9.5. Then I'd feel so stronk!

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	435 x 2 / 2 [ 5.0 ] 435 x 2 / 2 [ 5.0 ] 435 x 2 / 2	6	2610.0
Press	150 x 5 / 5 [ 5.0 ] 150 x 5 / 5 [ 5.0 ] 150 x 5 / 5 [ 5.0 ] 150 x 5 / 5 [ 8.0 ] 150 x 5 / 5	25	3750.0
Paused Squat	267 x 2 / 2 [ 3.0 ] 267 x 2 / 2 [ 3.0 ] 267 x 2 / 2	6	1602.0
Dumbbell Bench Press	80 x 6 [ 3.0 ] 80 x 6 [ 3.0 ] 80 x 5 [ 1.0 ] 50 x 12 [ 1.0 ] 50 x 10 [ 1.0 ] 50 x 8 [ 1.0 ] 50 x 9	56	3310.0
Barbell Curl	94 x 4 [ 3.0 ] 94 x 4 [ 3.0 ] 94 x 4 [ 1.0 ] 50 x 15 [ 1.0 ] 50 x 10 [ 1.0 ] 50 x 7	44	2728.0

2017-11-20 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	205 x 10 [ 2.0 ] 205 x 6 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 4	50	10250.0

2017-11-16 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	345 x 2 / 2 [ 5.0 ] 345 x 2 / 2 [ 5.0 ] 345 x 2 / 2	6	2070.0
Bench Press	170 x 5 / 5 [ 4.0 ] 170 x 5 / 5 [ 4.0 ] 170 x 5 / 5 [ 4.0 ] 170 x 5 / 5 [ 4.0 ] 170 x 5 / 5	25	4250.0
Paused Deadlift	325 x 2 / 2 [ 4.0 ] 325 x 2 / 2 [ 4.0 ] 325 x 2 / 2	6	1950.0
Strict Press	135 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 4.0 ] 135 x 5 / 5 [ 4.0 ] 135 x 5 / 5 [ 4.0 ] 135 x 5 / 5	25	3375.0
Barbell Rows	95 x 11 [ 2.0 ] 95 x 11 [ 2.0 ] 95 x 10 [ 2.0 ] 95 x 10 [ 2.0 ] 95 x 10 [ 2.0 ]	52	4940.0

2017-11-15 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	205 x 10 [ 2.0 ] 205 x 7 [ 2.0 ] 205 x 7 [ 2.0 ] 205 x 6 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5	50	10250.0

2017-11-13 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	390 x 5 / 5 [ 5.0 ] 390 x 5 / 5 [ 5.0 ] 390 x 5 / 5	15	5850.0
Press	139 x 8 / 8 [ 6.0 ] 139 x 8 / 8 [ 6.0 ] 139 x 6 / 8	22	3058.0
Paused Squat	245 x 5 / 5 [ 5.0 ] 245 x 5 / 5 [ 5.0 ] 245 x 5 / 5	15	3675.0
Dumbbell Bench Press	80 x 5 [ 3.0 ] 80 x 5 [ 3.0 ] 80 x 7 [ 1.0 ] 60 x 8 [ 1.0 ] 60 x 7 [ 1.0 ] 50 x 10	42	2760.0
Barbell Curl	92 x 5 / 5 [ 3.0 ] 92 x 5 / 5 [ 3.0 ] 92 x 5 / 5 [ 1.0 ] 50 x 15 [ 1.0 ] 50 x 9 [ 1.0 ] 50 x 8	47	2980.0

2017-11-11 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	205 x 10 / 10 [ 2.0 ] 205 x 6 / 6 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ]	51	10455.0

2017-11-9 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	310 x 5 / 5 [ 5.0 ] 310 x 5 / 5 [ 5.0 ] 310 x 5 / 5	15	4650.0
Bench Press	165 x 5 / 5 [ 4.0 ] 165 x 5 / 5 [ 4.0 ] 165 x 5 / 5 [ 4.0 ] 165 x 5 / 5	20	3300.0
Paused Deadlift	305 x 5 / 5 [ 5.0 ] 305 x 5 / 5 [ 5.0 ] 305 x 5 / 5	15	4575.0
Strict Press	135 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 5.0 ] 135 x 5 / 5	15	2025.0
Barbell Curl	90 x 5 / 5 [ 3.0 ] 90 x 5 / 5 [ 3.0 ] 90 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.0 ] 50 x 9 / 9 [ 1.0 ] 50 x 9 / 9	48	3000.0

2017-11-8 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	205 x 12 / 12 [ 2.0 ] 205 x 7 / 7 [ 2.0 ] 205 x 6 / 6 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5	50	10250.0

2017-11-6 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	345 x 8 / 8 [ 5.0 ] 345 x 8 / 8 [ 5.0 ] 345 x 8 / 8	24	8280.0
Press	170 x 2 / 2 [ 6.0 ] 170 x 2 / 2 [ 6.0 ] 170 x 2 / 2	6	1020.0
Paused Squat	230 x 8 / 8 [ 5.0 ] 230 x 8 / 8 [ 5.0 ] 230 x 4 / 4	20	4600.0
Dumbbell Bench Press	80 x 5 / 5 [ 3.0 ] 80 x 4 / 4 [ 3.0 ] 80 x 4 / 4 [ 1.0 ] 60 x 13 / 13 [ 1.0 ] 60 x 7 / 7 [ 1.0 ] 60 x 7 / 7	40	2660.0
Barbell Curl	89 x 5 / 5 [ 3.0 ] 89 x 5 / 5 [ 3.0 ] 89 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.5 ] 50 x 10 / 10 [ 1.0 ] 50 x 8 / 8	48	2985.0

2017-11-4 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	202 x 9 / 9 [ 2.0 ] 202 x 6 / 6 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5	45	9090.0

2017-11-2 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	275 x 8 / 8 [ 5.0 ] 275 x 8 / 8 [ 8.0 ] 275 x 8 / 8	24	6600.0
Bench Press	160 x 5 / 5 [ 3.0 ] 160 x 5 / 5 [ 3.0 ] 160 x 5 / 5	15	2400.0
Paused Deadlift	262 x 8 / 8 [ 5.0 ] 262 x 8 / 8 [ 9.0 ] 262 x 8 / 8	24	6288.0
Strict Press	110 x 5 / 5 [ 3.0 ] 110 x 5 / 5 [ 3.0 ] 110 x 5 / 5	15	1650.0
Barbell Curl	87 x 5 / 5 [ 3.0 ] 87 x 5 / 5 [ 3.0 ] 87 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.0 ] 50 x 9 / 9 [ 1.0 ] 50 x 8 / 8	47	2905.0

2017-11-1 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 10 / 10 [ 2.0 ] 200 x 8 / 8 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ]	45	9000.0

2017-10-23 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	430 x 2 / 2 [ 5.0 ] 430 x 2 / 2 [ 5.0 ] 430 x 2 / 2	6	2580.0
Press	149 x 5 / 5 [ 5.0 ] 149 x 5 / 5 [ 5.0 ] 149 x 5 / 5 [ 5.0 ] 149 x 5 / 5 [ 5.0 ] 149 x 5 / 5	25	3725.0
Dumbbell Bench Press	80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 1.0 ] 60 x 12 / 12 [ 1.0 ] 60 x 8 / 8 [ 1.0 ] 60 x 7 / 7	42	2820.0
Paused Squat	265 x 2 / 2 [ 3.0 ] 265 x 2 / 2 [ 3.0 ] 265 x 2 / 2	6	1590.0
Barbell Curl	85 x 5 / 5 [ 3.0 ] 85 x 5 / 5 [ 3.0 ] 85 x 5 / 5 [ 1.0 ] 60 x 12 / 12 [ 1.0 ] 60 x 8 / 8 [ 1.0 ] 60 x 7 / 7	42	2895.0

2017-10-21 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5	43	8600.0

2017-10-19 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	340 x 2 / 2 [ 5.0 ] 340 x 2 / 2 [ 5.0 ] 340 x 2 / 2	6	2040.0
Bench Press	155 x 5 / 5 [ 3.0 ] 155 x 5 / 5 [ 3.0 ] 155 x 5 / 5	15	2325.0
Paused Deadlift	320 x 2 / 2 [ 4.0 ] 320 x 2 / 2 [ 4.0 ] 320 x 2 / 2	6	1920.0
Strict Press	105 x 5 / 5 [ 3.0 ] 105 x 5 / 5 [ 3.0 ] 105 x 5 / 5	15	1575.0
Barbell Curl	82 x 5 / 5 [ 3.0 ] 82 x 5 / 5 [ 3.0 ] 82 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 9 / 9	49	2930.0

2017-10-18 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 11 / 11 [ 9.0 ] 200 x 9 / 9 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5	43	8600.0

2017-10-16 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	385 x 5 / 5 [ 5.0 ] 385 x 5 / 5 [ 5.0 ] 385 x 5 / 5	15	5775.0
Press	137 x 8 / 8 [ 5.0 ] 137 x 8 / 8 [ 6.0 ] 137 x 8 / 8	24	3288.0
Paused Squat	242 x 5 / 5 [ 5.0 ] 242 x 5 / 5 [ 5.0 ] 242 x 5 / 5	15	3630.0
Dumbbell Bench Press	80 x 4 / 4 [ 3.0 ] 80 x 4 / 4 [ 3.0 ] 80 x 4 / 4 [ 1.5 ] 60 x 12 / 12 [ 1.0 ] 60 x 8 / 8 [ 1.0 ] 60 x 7 / 7	39	2580.0
Barbell Curl	80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 1.0 ] 50 x 13 / 13 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 8 / 8	46	2750.0

2017-10-14 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 8 / 8 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5	35	7000.0

2017-10-12 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	305 x 5 / 5 [ 5.0 ] 305 x 5 / 5 [ 5.0 ] 305 x 5 / 5	15	4575.0
Bench Press	145 x 5 / 5 [ 3.0 ] 145 x 5 / 5 [ 3.0 ] 145 x 5 / 5	15	2175.0
Paused Deadlift	302 x 5 / 5 [ 5.0 ] 302 x 5 / 5 [ 5.0 ] 302 x 5 / 5	15	4530.0
Strict Press	95 x 5 / 5 [ 3.0 ] 95 x 5 / 5 [ 3.0 ] 95 x 5 / 5	15	1425.0
Barbell Curl	79 x 5 / 5 [ 3.0 ] 79 x 5 / 5 [ 3.0 ] 79 x 5 / 5 [ 1.0 ] 50 x 11 / 11 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 8 / 8	44	2635.0

2017-10-11 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 10 / 10 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6	36	7200.0

2017-10-9 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	340 x 8 / 8 [ 5.0 ] 340 x 8 / 8 [ 5.0 ] 340 x 8 / 8	24	8160.0
Press	170 x 2 / 2 [ 6.0 ] 170 x 2 / 2 [ 9.0 ] 170 x 2 / 2	6	1020.0
Paused Squat	225 x 8 / 8 [ 5.0 ] 225 x 8 / 8 [ 5.0 ] 225 x 8 / 8	24	5400.0
Dumbbell Bench Press	75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 1.0 ] 60 x 10 / 10 [ 1.0 ] 60 x 7 / 7 [ 1.0 ] 60 x 7 / 7	39	2565.0
Barbell Curl	77 x 5 / 5 [ 3.0 ] 77 x 5 / 5 [ 3.0 ] 77 x 5 / 5 [ 1.0 ] 50 x 12 / 12 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 9 / 9	46	2705.0

2017-10-8 Sunday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5	33	6600.0

2017-10-5 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	270 x 8 / 8 [ 5.0 ] 270 x 8 / 8 [ 5.0 ] 270 x 8 / 8	24	6480.0
Press	147 x 5 / 5 [ 5.0 ] 147 x 5 / 5 [ 5.0 ] 147 x 5 / 5 [ 7.0 ] 147 x 5 / 5 [ 11.0 ] 147 x 5 / 5	25	3675.0
Bench Press	135 x 10 / 10 [ 2.0 ] 135 x 10 / 10 [ 2.0 ] 135 x 7 / 7 [ 2.0 ] 135 x 7 / 7	34	4590.0
Paused Deadlift	260 x 8 / 8 [ 5.0 ] 260 x 8 / 8 [ 5.0 ] 260 x 8 / 8	24	6240.0
Barbell Curl	75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 1.0 ] 50 x 14 / 14 [ 1.0 ] 50 x 8 / 8 [ 1.0 ] 50 x 8 / 8	45	2625.0

2017-10-3 Tuesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 11 / 11 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6	30	6000.0

2017-10-1 Sunday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	425 x 2 / 2 [ 5.0 ] 425 x 2 / 2 [ 5.0 ] 425 x 2 / 2	6	2550.0
Press	135 x 8 / 8 [ 5.0 ] 135 x 8 / 8 [ 6.0 ] 135 x 8 / 8	24	3240.0
Paused Squat	260 x 2 / 2 [ 3.0 ] 260 x 2 / 2 [ 3.0 ] 260 x 2 / 2	6	1560.0
Dumbbell Bench Press	75 x 8 / 8 [ 2.0 ] 75 x 5 / 5 [ 2.0 ] 75 x 5 / 5 [ 2.0 ] 60 x 11 / 11 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 9 / 9	47	3090.0

2017-9-30 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5	28	5600.0

2017-9-28 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	335 x 2 / 2 [ 5.0 ] 335 x 2 / 2 [ 5.0 ] 335 x 2 / 2	6	2010.0
Press	168 x 2 / 2 [ 5.0 ] 168 x 2 / 2 [ 8.0 ] 168 x 2 / 2	6	1008.0
Paused Deadlift	315 x 2 / 2 [ 3.0 ] 215 x 2 / 2 [ 4.0 ] 315 x 2 / 2	6	1690.0
Bench Press	115 x 12 / 12 [ 2.0 ] 115 x 12 / 12 [ 2.0 ] 115 x 12 / 12 [ 2.0 ] 115 x 10 / 10	46	5290.0
Barbell Curl	70 x 10 / 10 [ 2.0 ] 70 x 8 / 8 [ 2.0 ] 70 x 7 / 7 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 7 / 7 [ 2.0 ] 60 x 8 / 8	49	3190.0

2017-9-26 Tuesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 12 / 12 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6	25	5000.0

2017-9-24 Sunday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 4 / 4	20	4000.0

2017-9-21 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	370 x 5 / 5 [ 5.0 ] 370 x 5 / 5 [ 5.0 ] 370 x 5 / 5 [ 5.0 ] 380 x 5 / 5	20	7450.0
Press	145 x 5 / 5 [ 6.0 ] 145 x 5 / 5 [ 6.0 ] 145 x 5 / 5 [ 6.0 ] 145 x 5 / 5 [ 6.0 ] 145 x 5 / 5	25	3625.0
Paused Squat	240 x 5 / 5 [ 5.0 ] 240 x 5 / 5 [ 5.0 ] 240 x 5 / 5	15	3600.0
Dumbbell Bench Press	75 x 6 / 6 [ 2.0 ] 75 x 7 / 7 [ 2.0 ] 60 x 12 / 12 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 9 / 9	43	2775.0
Barbell Curl	64 x 13 / 13 [ 2.0 ] 64 x 10 / 10 [ 2.0 ] 64 x 7 / 7 [ 2.0 ] 64 x 7 / 7	37	2368.0

2017-9-20 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 12 / 12 [ 2.0 ] 200 x 8 / 8	20	4000.0

2017-9-18 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	300 x 5 / 5 [ 5.0 ] 300 x 5 / 5 [ 5.0 ] 300 x 5 / 5	15	4500.0
Press	132 x 8 / 8 [ 5.0 ] 132 x 8 / 8 [ 7.0 ] 132 x 8 / 8	24	3168.0
Paused Deadlift	300 x 5 / 5 [ 5.0 ] 300 x 5 / 5 [ 5.0 ] 300 x 5 / 5	15	4500.0
Dumbbell Bench Press	75 x 9 / 9 [ 2.0 ] 60 x 12 / 12 [ 2.0 ] 60 x 10 / 10 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 8 / 8	47	2955.0
Barbell Curl	62 x 14 / 14 [ 2.0 ] 62 x 9 / 9 [ 2.0 ] 62 x 8 / 8 [ 2.0 ] 62 x 8 / 8	39	2418.0

2017-9-16 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	335 x 8 / 8 [ 8.0 ] 335 x 8 / 8 [ 8.0 ] 335 x 8 / 8	24	8040.0
Press	166 x 2 / 2 [ 8.0 ] 166 x 2 / 2 [ 8.0 ] 166 x 2 / 2	6	996.0
Paused Squat	215 x 8 / 8 [ 5.0 ] 215 x 8 / 8 [ 5.0 ] 215 x 8 / 8	24	5160.0
Dumbbell Bench Press	75 x 8 / 8 [ 2.0 ] 60 x 11 / 11 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 7 / 7	43	2700.0
Barbell Curl	60 x 15 / 15 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 7 / 7 [ 2.0 ] 60 x 7 / 7	38	2280.0

2017-9-12 Tuesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	265 x 8 / 8 [ 7.0 ] 265 x 8 / 8 [ 11.0 ] 265 x 8 / 8	24	6360.0
Press	144 x 5 / 5 [ 6.0 ] 144 x 5 / 5 [ 6.0 ] 144 x 5 / 5 [ 6.0 ] 144 x 5 / 5 [ 8.0 ] 144 x 5 / 5	25	3600.0
Paused Deadlift	255 x 8 / 8 [ 5.0 ] 255 x 8 / 8 [ 7.0 ] 255 x 8 / 8	24	6120.0
Dumbbell Bench Press	70 x 9 / 9 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 7 / 7	41	2550.0
Barbell Curl	57 x 15 / 15 [ 2.0 ] 57 x 9 / 9 [ 2.0 ] 57 x 8 / 8 [ 2.0 ] 57 x 7 / 7	39	2223.0

2017-9-7 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	420 x 2 / 2 [ 8.0 ] 420 x 2 / 2 [ 10.0 ] 420 x 2 / 2	6	2520.0
Press	130 x 8 / 8 [ 6.0 ] 130 x 8 / 8 [ 10.0 ] 130 x 8 / 8	24	3120.0
Paused Squat	260 x 3 / 3 [ 5.0 ] 260 x 3 / 3 [ 5.0 ] 260 x 3 / 3	9	2340.0
Dumbbell Bench Press	70 x 8 / 8 [ 2.0 ] 55 x 15 / 15 [ 4.5 ] 55 x 12 / 12 [ 2.0 ] 55 x 8 / 8	43	2485.0
Barbell Curl	55 x 15 / 15 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 9 / 9 [ 2.0 ] 55 x 8 / 8	43	2365.0

2017-9-4 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	330 x 2 / 2 [ 8.0 ] 330 x 2 / 2 [ 10.0 ] 330 x 2 / 2	6	1980.0
Press	164 x 2 / 2 [ 7.0 ] 164 x 2 / 2 [ 9.0 ] 164 x 2 / 2 [ 135.0 ] 135 x 5 / 5	11	1659.0
Paused Deadlift	295 x 5 / 5 [ 6.0 ] 295 x 5 / 5 [ 5.0 ] 295 x 5 / 5	15	4425.0
Dumbbell Bench Press	65 x 10 / 10 [ 2.0 ] 55 x 13 / 13 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 9 / 9 [ 2.0 ] 55 x 9 / 9	52	2960.0
Barbell Curl	54 x 15 / 15 [ 2.0 ] 54 x 11 / 11 [ 2.0 ] 54 x 8 / 8 [ 2.0 ] 54 x 8 / 8	42	2268.0

2017-8-31 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	375 x 5 / 5 [ 9.0 ] 375 x 5 / 5 [ 8.0 ] 375 x 5 / 5	15	5625.0
Press	143 x 5 / 5 [ 6.0 ] 143 x 5 / 5 [ 6.0 ] 143 x 5 / 5 [ 6.5 ] 143 x 5 / 5 [ 6.0 ] 143 x 5 / 5	25	3575.0
Paused Squat	240 x 5 / 5 [ 5.0 ] 240 x 5 / 5	10	2400.0
Dumbbell Bench Press	65 x 8 / 8 [ 2.0 ] 55 x 15 / 15 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 8 / 8 [ 2.0 ] 55 x 8 / 8	50	2830.0
Barbell Curl	52 x 16 / 16 [ 2.0 ] 52 x 12 / 12 [ 2.0 ] 52 x 10 / 10 [ 2.0 ] 52 x 10 / 10	48	2496.0

2017-8-28 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	295 x 5 / 5 [ 8.0 ] 295 x 5 / 5 [ 8.0 ] 295 x 5 / 5	15	4425.0
Press	129 x 8 / 8 [ 7.0 ] 129 x 8 / 8 [ 10.0 ] 129 x 8 / 8	24	3096.0
Paused Deadlift	295 x 5 / 5 [ 5.0 ] 295 x 5 / 5	10	2950.0
Dumbbell Bench Press	60 x 10 / 10 [ 2.0 ] 55 x 14 / 14 [ 3.5 ] 55 x 13 / 13 [ 2.0 ] 55 x 10 / 10 [ 2..5 ] 55 x 10 / 10	57	3185.0
Barbell Curl	50 x 15 / 15 [ 2.0 ] 50 x 12 / 12 [ 2.0 ] 50 x 10 / 10 [ 2.0 ] 50 x 10 / 10	47	2350.0

2017-8-26 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	330 x 8 / 8 [ 7.0 ] 330 x 8 / 8 [ 8.0 ] 330 x 8 / 8	24	7920.0
Press	162 x 2 / 2 [ 6.0 ] 162 x 2 / 2 [ 8.0 ] 162 x 2 / 2	6	972.0
Paused Squat	235 x 5 / 5 [ 6.0 ] 235 x 5 / 5	10	2350.0
Dumbbell Bench Press	55 x 14 / 14 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 9 / 9 [ 2.0 ] 55 x 9 / 9	43	2365.0
Barbell Curl	45 x 16 / 16 [ 2.0 ] 45 x 13 / 13 [ 2.0 ] 45 x 10 / 10 [ 2.0 ] 45 x 10 / 10	49	2205.0

2017-8-23 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	260 x 8 / 8 [ 8.0 ] 260 x 8 / 8 [ 8.0 ] 260 x 8 / 8	24	6240.0
Press	142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 8.0 ] 142 x 5 / 5	25	3550.0
Paused Deadlift	290 x 5 / 5 [ 5.0 ] 290 x 5 / 5	10	2900.0
Dumbbell Bench Press	55 x 15 / 15 [ 3.0 ] 55 x 14 / 14 [ 2.0 ] 55 x 10 / 10 [ 2.0 ] 55 x 8 / 8	47	2585.0
Barbell Curl	45 x 18 / 18 [ 2.0 ] 45 x 14 / 14 [ 2.0 ] 45 x 11 / 11 [ 2.0 ] 45 x 10 / 10	53	2385.0

2017-8-17 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	415 x 2 / 2 [ 8.0 ] 415 x 2 / 2 [ 10.0 ] 215 x 2 / 2 [ 10.0 ] 375 x 3 / 3	9	3215.0
Press	127 x 8 / 8 [ 8.0 ] 127 x 8 / 8 [ 8.0 ] 127 x 8 / 8	24	3048.0
Paused Squat	230 x 5 / 5 [ 6.0 ] 230 x 5 / 5	10	2300.0
Dumbbell Bench Press	50 x 20 / 20 [ 2.0 ] 50 x 13 / 13 [ 2.0 ] 50 x 12 / 12 [ 2.0 ] 50 x 12 / 12	57	2850.0
Barbell Curl	45 x 14 / 14 [ 2.0 ] 45 x 13 / 13 [ 2.0 ] 45 x 10 / 10 [ 2.0 ] 45 x 10 / 10	47	2115.0

2017-8-14 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	325 x 2 / 2 [ 8.0 ] 325 x 2 / 2 [ 10.0 ] 325 x 2 / 2 [ 10.0 ] 290 x 5 / 5	11	3400.0
Press	160 x 2 / 2 [ 6.0 ] 160 x 2 / 2 [ 7.0 ] 160 x 2 / 2 [ 10.0 ] 135 x 8 / 8	14	2040.0
Paused Deadlift	285 x 5 / 5 [ 4.0 ] 285 x 5 / 5	10	2850.0

2017-8-10 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	370 x 5 / 5 [ 8.0 ] 370 x 5 / 5 [ 8.0 ] 370 x 5 / 5	15	5550.0
Press	142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 8.0 ] 142 x 5 / 5	25	3550.0
Paused Squat	225 x 5 / 5 [ 6.0 ] 225 x 5 / 5	10	2250.0
Dumbbell Bench Press	50 x 17 / 17 [ 2.0 ] 50 x 15 / 15 [ 2.0 ] 50 x 12 / 12 [ 2.0 ] 50 x 12 / 12	56	2800.0
Dumbbell Curl	25 x 14 / 14 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10	44	1100.0

2017-8-7 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	290 x 5 / 5 [ 8.0 ] 290 x 5 / 5 [ 10.0 ] 290 x 5 / 5	15	4350.0
Press	125 x 8 / 8 [ 8.0 ] 125 x 8 / 8 [ 9.0 ] 125 x 8 / 8	24	3000.0
Deadlift	315 x 5 / 5	5	1575.0
Incline Dumbbell Press	40 x 18 / 18 [ 2.0 ] 40 x 15 / 15 [ 2.0 ] 40 x 14 / 14 [ 2.0 ] 40 x 12 / 12	59	2360.0
Dumbbell Curl	25 x 15 / 15 [ 2.0 ] 25 x 11 / 11 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10	46	1150.0

2017-8-3 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	325 x 8 / 8 [ 6.0 ] 325 x 8 / 8 [ 7.5 ] 325 x 8 / 8	24	7800.0
Press	157 x 2 / 2 [ 5.0 ] 157 x 2 / 2 [ 6.0 ] 157 x 5 / 5	9	1413.0
Dumbbell Bench Press	45 x 20 / 20 [ 2.0 ] 45 x 15 / 15 [ 2.0 ] 45 x 13 / 13 [ 2.0 ] 45 x 13 / 13	61	2745.0
Dumbbell Curl	25 x 12 / 12 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10	42	1050.0

2017-7-31 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	255 x 8 / 8 [ 6.0 ] 255 x 8 / 8 [ 6.0 ] 255 x 8 / 8	24	6120.0
Press	141 x 5 / 5 [ 6.0 ] 141 x 5 / 5 [ 6.0 ] 141 x 5 / 5 [ 6.0 ] 141 x 5 / 5 [ 6.0 ] 141 x 5 / 5	25	3525.0
Deadlift	315 x 5 / 5	5	1575.0
Incline Dumbbell Press	40 x 13 / 13 [ 2.0 ] 40 x 13 / 13 [ 2.0 ] 40 x 12 / 12	38	1520.0
Dumbbell Curl	20 x 15 / 15 [ 2.0 ] 20 x 14 / 14 [ 2.0 ] 20 x 12 / 12 [ 2.0 ] 20 x 13 / 13	54	1080.0

2017-7-29 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	410 x 2 / 2 [ 7.0 ] 410 x 2 / 2 [ 6.0 ] 410 x 2 / 2 [ 8.0 ]	6	2460.0
Press	120 x 8 / 8 [ 8.0 ] 120 x 8 / 8 [ 8.0 ] 120 x 11 / 11	27	3240.0
Paused Squat	225 x 5 / 5 [ 5.0 ] 225 x 5 / 5	10	2250.0
Dumbbell Bench Press	40 x 21 / 21 [ 2.0 ] 40 x 15 / 15 [ 2.0 ] 40 x 13 / 13 [ 2.0 ] 40 x 14 / 14	63	2520.0
Dumbbell Curl	20 x 15 / 15 [ 2.0 ] 20 x 14 / 14 [ 2.0 ] 20 x 12 / 12 [ 2.0 ] 20 x 12 / 12	53	1060.0

2017-7-26 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	320 x 2 / 2 [ 6.0 ] 320 x 2 / 2 [ 6.0 ] 320 x 2 / 2	6	1920.0
Press	155 x 2 / 2 [ 5.0 ] 155 x 2 / 2 [ 5.0 ] 155 x 2 / 2	6	930.0

2017-7-20 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	365 x 5 / 5 [ 7.0 ] 365 x 5 / 5 [ 7.0 ] 365 x 5 / 5	15	5475.0
Press	139 x 5 / 5 [ 5.0 ] 139 x 5 / 5 [ 6.0 ] 139 x 5 / 5 [ 6.0 ] 139 x 5 / 5 [ 6.0 ] 139 x 5 / 5	25	3475.0

2017-7-17 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	285 x 5 / 5 [ 6.0 ] 285 x 5 / 5 [ 7.0 ] 285 x 5 / 5	15	4275.0
Press	115 x 8 / 8 [ 6.0 ] 115 x 8 / 8 [ 5.0 ] 115 x 10 / 10	26	2990.0

2017-7-13 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	320 x 8 / 8 [ 5.0 ] 320 x 8 / 8 [ 6.0 ] 320 x 8 / 8	24	7680.0
Press	152 x 2 / 2 [ 5.0 ] 152 x 2 / 2 [ 5.0 ] 152 x 2 / 2	6	912.0

2017-7-10 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	250 x 8 / 8 [ 5.0 ] 250 x 8 / 8 [ 5.0 ] 250 x 10 / 10	26	6500.0
Press	137 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 5.0 ] 135 x 5 / 5	15	2035.0

2017-7-6 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	405 x 2 / 2 [ 5.0 ] 405 x 2 / 2 [ 6.0 ] 405 x 2 / 2	6	2430.0
Press	112 x 8 / 8 [ 5.0 ] 112 x 8 / 8 [ 5.0 ] 112 x 10 / 10	26	2912.0

2017-7-3 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	315 x 2 / 2 [ 5.0 ] 315 x 2 / 2 [ 6.0 ] 315 x 2 / 2	6	1890.0
Press	150 x 2 / 2 [ 5.0 ] 150 x 2 / 2 [ 5.0 ] 150 x 2 / 2	6	900.0

2017-6-29 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	360 x 5 / 5 [ 6.0 ] 360 x 5 / 5 [ 6.0 ] 360 x 5 / 5	15	5400.0
Press	135 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 5.0 ] 135 x 5 / 5	15	2025.0

2017-6-26 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	280 x 5 / 5 [ 5.0 ] 280 x 5 / 5 [ 5.0 ] 280 x 5 / 5	15	4200.0
Press	110 x 8 / 8 [ 5.0 ] 110 x 8 / 8 [ 5.5 ] 110 x 10 / 10	26	2860.0

2017-6-23 Friday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	315 x 8 / 8 [ 7.0 ] 315 x 8 / 8 [ 8.0 ] 315 x 8 / 8	24	7560.0
Press	154 x 4 / 4 [ 8.0 ] 120 x 10 / 10 [ 8.0 ] 120 x 10 / 10	24	3016.0

2017-6-15 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	245 x 8 / 8 [ 8.0 ] 245 x 8 / 8 [ 8.0 ] 245 x 8 / 8	24	5880.0
Press	154 x 3 / 3 [ 8.0 ] 120 x 9 / 9 [ 8.0 ] 120 x 8 / 8	20	2502.0

If some of you are interested in the details, let me know.

[hector]

I have migrated my data into an SQLite database. I wrote a python script that generates forum posts. It can also be used to generate the following overview, which I put in the first post of my training log and update every time:

OverviewShow

2017-11-21 Tuesday

General
I'm employing a very sophisticated deload protocol of doing jack shit until tuesday next week, since my wife is going on a well earned trip to visit friends in Berlin and I'm alone with our 2yo. He's been quite a hand full for the last couple of weeks. Approaching 2.5 years, this seems to be the age, where he is smart enough to know how to drive us up the wall, while not quite smart enough to know when to stop. It's mind-boggling how our species survived, given how much of a pain in the ass these little buggers can be.

Deadlift
I used the hook grip on both reps of the first set and on the first reps of the second and third set, so 4 total reps with hook grip at 435. It still hurts like mad and therefore feels less secure than my mixed grip. After doing the last rep with mixed grip, I immediately felt it in my back. It's not pain, but some discomfort. It's enough to keep me motivated to get the hook grip down. The sets themselves felt pretty "light", maybe @8? I really don't know.

Press
I missgrooved the last rep of the 4th set and it turned into a mega grind. I wish I had it on tape. I was absolutely certain, to not get 5 in the last set, but lo and behold I did it (though with 8 mins rest). 150x5x5 is alright I guess? Still, my long-term goal is to strictly press 225@9.5. Then I'd feel so stronk!

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	435 x 2 / 2 [ 5.0 ] 435 x 2 / 2 [ 5.0 ] 435 x 2 / 2	6	2610.0
Press	150 x 5 / 5 [ 5.0 ] 150 x 5 / 5 [ 5.0 ] 150 x 5 / 5 [ 5.0 ] 150 x 5 / 5 [ 8.0 ] 150 x 5 / 5	25	3750.0
Paused Squat	267 x 2 / 2 [ 3.0 ] 267 x 2 / 2 [ 3.0 ] 267 x 2 / 2	6	1602.0
Dumbbell Bench Press	80 x 6 [ 3.0 ] 80 x 6 [ 3.0 ] 80 x 5 [ 1.0 ] 50 x 12 [ 1.0 ] 50 x 10 [ 1.0 ] 50 x 8 [ 1.0 ] 50 x 9	56	3310.0
Barbell Curl	94 x 4 [ 3.0 ] 94 x 4 [ 3.0 ] 94 x 4 [ 1.0 ] 50 x 15 [ 1.0 ] 50 x 10 [ 1.0 ] 50 x 7	44	2728.0

2017-11-20 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	205 x 10 [ 2.0 ] 205 x 6 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 4	50	10250.0

2017-11-16 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	345 x 2 / 2 [ 5.0 ] 345 x 2 / 2 [ 5.0 ] 345 x 2 / 2	6	2070.0
Bench Press	170 x 5 / 5 [ 4.0 ] 170 x 5 / 5 [ 4.0 ] 170 x 5 / 5 [ 4.0 ] 170 x 5 / 5 [ 4.0 ] 170 x 5 / 5	25	4250.0
Paused Deadlift	325 x 2 / 2 [ 4.0 ] 325 x 2 / 2 [ 4.0 ] 325 x 2 / 2	6	1950.0
Strict Press	135 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 4.0 ] 135 x 5 / 5 [ 4.0 ] 135 x 5 / 5 [ 4.0 ] 135 x 5 / 5	25	3375.0
Barbell Rows	95 x 11 [ 2.0 ] 95 x 11 [ 2.0 ] 95 x 10 [ 2.0 ] 95 x 10 [ 2.0 ] 95 x 10 [ 2.0 ]	52	4940.0

2017-11-15 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	205 x 10 [ 2.0 ] 205 x 7 [ 2.0 ] 205 x 7 [ 2.0 ] 205 x 6 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5	50	10250.0

2017-11-13 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	390 x 5 / 5 [ 5.0 ] 390 x 5 / 5 [ 5.0 ] 390 x 5 / 5	15	5850.0
Press	139 x 8 / 8 [ 6.0 ] 139 x 8 / 8 [ 6.0 ] 139 x 6 / 8	22	3058.0
Paused Squat	245 x 5 / 5 [ 5.0 ] 245 x 5 / 5 [ 5.0 ] 245 x 5 / 5	15	3675.0
Dumbbell Bench Press	80 x 5 [ 3.0 ] 80 x 5 [ 3.0 ] 80 x 7 [ 1.0 ] 60 x 8 [ 1.0 ] 60 x 7 [ 1.0 ] 50 x 10	42	2760.0
Barbell Curl	92 x 5 / 5 [ 3.0 ] 92 x 5 / 5 [ 3.0 ] 92 x 5 / 5 [ 1.0 ] 50 x 15 [ 1.0 ] 50 x 9 [ 1.0 ] 50 x 8	47	2980.0

2017-11-11 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	205 x 10 / 10 [ 2.0 ] 205 x 6 / 6 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ]	51	10455.0

2017-11-9 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	310 x 5 / 5 [ 5.0 ] 310 x 5 / 5 [ 5.0 ] 310 x 5 / 5	15	4650.0
Bench Press	165 x 5 / 5 [ 4.0 ] 165 x 5 / 5 [ 4.0 ] 165 x 5 / 5 [ 4.0 ] 165 x 5 / 5	20	3300.0
Paused Deadlift	305 x 5 / 5 [ 5.0 ] 305 x 5 / 5 [ 5.0 ] 305 x 5 / 5	15	4575.0
Strict Press	135 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 5.0 ] 135 x 5 / 5	15	2025.0
Barbell Curl	90 x 5 / 5 [ 3.0 ] 90 x 5 / 5 [ 3.0 ] 90 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.0 ] 50 x 9 / 9 [ 1.0 ] 50 x 9 / 9	48	3000.0

2017-11-8 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	205 x 12 / 12 [ 2.0 ] 205 x 7 / 7 [ 2.0 ] 205 x 6 / 6 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5	50	10250.0

2017-11-6 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	345 x 8 / 8 [ 5.0 ] 345 x 8 / 8 [ 5.0 ] 345 x 8 / 8	24	8280.0
Press	170 x 2 / 2 [ 6.0 ] 170 x 2 / 2 [ 6.0 ] 170 x 2 / 2	6	1020.0
Paused Squat	230 x 8 / 8 [ 5.0 ] 230 x 8 / 8 [ 5.0 ] 230 x 4 / 4	20	4600.0
Dumbbell Bench Press	80 x 5 / 5 [ 3.0 ] 80 x 4 / 4 [ 3.0 ] 80 x 4 / 4 [ 1.0 ] 60 x 13 / 13 [ 1.0 ] 60 x 7 / 7 [ 1.0 ] 60 x 7 / 7	40	2660.0
Barbell Curl	89 x 5 / 5 [ 3.0 ] 89 x 5 / 5 [ 3.0 ] 89 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.5 ] 50 x 10 / 10 [ 1.0 ] 50 x 8 / 8	48	2985.0

2017-11-4 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	202 x 9 / 9 [ 2.0 ] 202 x 6 / 6 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5	45	9090.0

2017-11-2 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	275 x 8 / 8 [ 5.0 ] 275 x 8 / 8 [ 8.0 ] 275 x 8 / 8	24	6600.0
Bench Press	160 x 5 / 5 [ 3.0 ] 160 x 5 / 5 [ 3.0 ] 160 x 5 / 5	15	2400.0
Paused Deadlift	262 x 8 / 8 [ 5.0 ] 262 x 8 / 8 [ 9.0 ] 262 x 8 / 8	24	6288.0
Strict Press	110 x 5 / 5 [ 3.0 ] 110 x 5 / 5 [ 3.0 ] 110 x 5 / 5	15	1650.0
Barbell Curl	87 x 5 / 5 [ 3.0 ] 87 x 5 / 5 [ 3.0 ] 87 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.0 ] 50 x 9 / 9 [ 1.0 ] 50 x 8 / 8	47	2905.0

2017-11-1 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 10 / 10 [ 2.0 ] 200 x 8 / 8 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ]	45	9000.0

2017-10-23 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	430 x 2 / 2 [ 5.0 ] 430 x 2 / 2 [ 5.0 ] 430 x 2 / 2	6	2580.0
Press	149 x 5 / 5 [ 5.0 ] 149 x 5 / 5 [ 5.0 ] 149 x 5 / 5 [ 5.0 ] 149 x 5 / 5 [ 5.0 ] 149 x 5 / 5	25	3725.0
Dumbbell Bench Press	80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 1.0 ] 60 x 12 / 12 [ 1.0 ] 60 x 8 / 8 [ 1.0 ] 60 x 7 / 7	42	2820.0
Paused Squat	265 x 2 / 2 [ 3.0 ] 265 x 2 / 2 [ 3.0 ] 265 x 2 / 2	6	1590.0
Barbell Curl	85 x 5 / 5 [ 3.0 ] 85 x 5 / 5 [ 3.0 ] 85 x 5 / 5 [ 1.0 ] 60 x 12 / 12 [ 1.0 ] 60 x 8 / 8 [ 1.0 ] 60 x 7 / 7	42	2895.0

2017-10-21 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5	43	8600.0

2017-10-19 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	340 x 2 / 2 [ 5.0 ] 340 x 2 / 2 [ 5.0 ] 340 x 2 / 2	6	2040.0
Bench Press	155 x 5 / 5 [ 3.0 ] 155 x 5 / 5 [ 3.0 ] 155 x 5 / 5	15	2325.0
Paused Deadlift	320 x 2 / 2 [ 4.0 ] 320 x 2 / 2 [ 4.0 ] 320 x 2 / 2	6	1920.0
Strict Press	105 x 5 / 5 [ 3.0 ] 105 x 5 / 5 [ 3.0 ] 105 x 5 / 5	15	1575.0
Barbell Curl	82 x 5 / 5 [ 3.0 ] 82 x 5 / 5 [ 3.0 ] 82 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 9 / 9	49	2930.0

2017-10-18 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 11 / 11 [ 9.0 ] 200 x 9 / 9 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5	43	8600.0

2017-10-16 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	385 x 5 / 5 [ 5.0 ] 385 x 5 / 5 [ 5.0 ] 385 x 5 / 5	15	5775.0
Press	137 x 8 / 8 [ 5.0 ] 137 x 8 / 8 [ 6.0 ] 137 x 8 / 8	24	3288.0
Paused Squat	242 x 5 / 5 [ 5.0 ] 242 x 5 / 5 [ 5.0 ] 242 x 5 / 5	15	3630.0
Dumbbell Bench Press	80 x 4 / 4 [ 3.0 ] 80 x 4 / 4 [ 3.0 ] 80 x 4 / 4 [ 1.5 ] 60 x 12 / 12 [ 1.0 ] 60 x 8 / 8 [ 1.0 ] 60 x 7 / 7	39	2580.0
Barbell Curl	80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 1.0 ] 50 x 13 / 13 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 8 / 8	46	2750.0

2017-10-14 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 8 / 8 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5	35	7000.0

2017-10-12 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	305 x 5 / 5 [ 5.0 ] 305 x 5 / 5 [ 5.0 ] 305 x 5 / 5	15	4575.0
Bench Press	145 x 5 / 5 [ 3.0 ] 145 x 5 / 5 [ 3.0 ] 145 x 5 / 5	15	2175.0
Paused Deadlift	302 x 5 / 5 [ 5.0 ] 302 x 5 / 5 [ 5.0 ] 302 x 5 / 5	15	4530.0
Strict Press	95 x 5 / 5 [ 3.0 ] 95 x 5 / 5 [ 3.0 ] 95 x 5 / 5	15	1425.0
Barbell Curl	79 x 5 / 5 [ 3.0 ] 79 x 5 / 5 [ 3.0 ] 79 x 5 / 5 [ 1.0 ] 50 x 11 / 11 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 8 / 8	44	2635.0

2017-10-11 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 10 / 10 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6	36	7200.0

2017-10-9 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	340 x 8 / 8 [ 5.0 ] 340 x 8 / 8 [ 5.0 ] 340 x 8 / 8	24	8160.0
Press	170 x 2 / 2 [ 6.0 ] 170 x 2 / 2 [ 9.0 ] 170 x 2 / 2	6	1020.0
Paused Squat	225 x 8 / 8 [ 5.0 ] 225 x 8 / 8 [ 5.0 ] 225 x 8 / 8	24	5400.0
Dumbbell Bench Press	75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 1.0 ] 60 x 10 / 10 [ 1.0 ] 60 x 7 / 7 [ 1.0 ] 60 x 7 / 7	39	2565.0
Barbell Curl	77 x 5 / 5 [ 3.0 ] 77 x 5 / 5 [ 3.0 ] 77 x 5 / 5 [ 1.0 ] 50 x 12 / 12 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 9 / 9	46	2705.0

2017-10-8 Sunday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5	33	6600.0

2017-10-5 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	270 x 8 / 8 [ 5.0 ] 270 x 8 / 8 [ 5.0 ] 270 x 8 / 8	24	6480.0
Press	147 x 5 / 5 [ 5.0 ] 147 x 5 / 5 [ 5.0 ] 147 x 5 / 5 [ 7.0 ] 147 x 5 / 5 [ 11.0 ] 147 x 5 / 5	25	3675.0
Bench Press	135 x 10 / 10 [ 2.0 ] 135 x 10 / 10 [ 2.0 ] 135 x 7 / 7 [ 2.0 ] 135 x 7 / 7	34	4590.0
Paused Deadlift	260 x 8 / 8 [ 5.0 ] 260 x 8 / 8 [ 5.0 ] 260 x 8 / 8	24	6240.0
Barbell Curl	75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 1.0 ] 50 x 14 / 14 [ 1.0 ] 50 x 8 / 8 [ 1.0 ] 50 x 8 / 8	45	2625.0

2017-10-3 Tuesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 11 / 11 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6	30	6000.0

2017-10-1 Sunday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	425 x 2 / 2 [ 5.0 ] 425 x 2 / 2 [ 5.0 ] 425 x 2 / 2	6	2550.0
Press	135 x 8 / 8 [ 5.0 ] 135 x 8 / 8 [ 6.0 ] 135 x 8 / 8	24	3240.0
Paused Squat	260 x 2 / 2 [ 3.0 ] 260 x 2 / 2 [ 3.0 ] 260 x 2 / 2	6	1560.0
Dumbbell Bench Press	75 x 8 / 8 [ 2.0 ] 75 x 5 / 5 [ 2.0 ] 75 x 5 / 5 [ 2.0 ] 60 x 11 / 11 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 9 / 9	47	3090.0

2017-9-30 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5	28	5600.0

2017-9-28 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	335 x 2 / 2 [ 5.0 ] 335 x 2 / 2 [ 5.0 ] 335 x 2 / 2	6	2010.0
Press	168 x 2 / 2 [ 5.0 ] 168 x 2 / 2 [ 8.0 ] 168 x 2 / 2	6	1008.0
Paused Deadlift	315 x 2 / 2 [ 3.0 ] 215 x 2 / 2 [ 4.0 ] 315 x 2 / 2	6	1690.0
Bench Press	115 x 12 / 12 [ 2.0 ] 115 x 12 / 12 [ 2.0 ] 115 x 12 / 12 [ 2.0 ] 115 x 10 / 10	46	5290.0
Barbell Curl	70 x 10 / 10 [ 2.0 ] 70 x 8 / 8 [ 2.0 ] 70 x 7 / 7 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 7 / 7 [ 2.0 ] 60 x 8 / 8	49	3190.0

2017-9-26 Tuesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 12 / 12 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6	25	5000.0

2017-9-24 Sunday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 4 / 4	20	4000.0

2017-9-21 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	370 x 5 / 5 [ 5.0 ] 370 x 5 / 5 [ 5.0 ] 370 x 5 / 5 [ 5.0 ] 380 x 5 / 5	20	7450.0
Press	145 x 5 / 5 [ 6.0 ] 145 x 5 / 5 [ 6.0 ] 145 x 5 / 5 [ 6.0 ] 145 x 5 / 5 [ 6.0 ] 145 x 5 / 5	25	3625.0
Paused Squat	240 x 5 / 5 [ 5.0 ] 240 x 5 / 5 [ 5.0 ] 240 x 5 / 5	15	3600.0
Dumbbell Bench Press	75 x 6 / 6 [ 2.0 ] 75 x 7 / 7 [ 2.0 ] 60 x 12 / 12 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 9 / 9	43	2775.0
Barbell Curl	64 x 13 / 13 [ 2.0 ] 64 x 10 / 10 [ 2.0 ] 64 x 7 / 7 [ 2.0 ] 64 x 7 / 7	37	2368.0

2017-9-20 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 12 / 12 [ 2.0 ] 200 x 8 / 8	20	4000.0

2017-9-18 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	300 x 5 / 5 [ 5.0 ] 300 x 5 / 5 [ 5.0 ] 300 x 5 / 5	15	4500.0
Press	132 x 8 / 8 [ 5.0 ] 132 x 8 / 8 [ 7.0 ] 132 x 8 / 8	24	3168.0
Paused Deadlift	300 x 5 / 5 [ 5.0 ] 300 x 5 / 5 [ 5.0 ] 300 x 5 / 5	15	4500.0
Dumbbell Bench Press	75 x 9 / 9 [ 2.0 ] 60 x 12 / 12 [ 2.0 ] 60 x 10 / 10 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 8 / 8	47	2955.0
Barbell Curl	62 x 14 / 14 [ 2.0 ] 62 x 9 / 9 [ 2.0 ] 62 x 8 / 8 [ 2.0 ] 62 x 8 / 8	39	2418.0

2017-9-16 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	335 x 8 / 8 [ 8.0 ] 335 x 8 / 8 [ 8.0 ] 335 x 8 / 8	24	8040.0
Press	166 x 2 / 2 [ 8.0 ] 166 x 2 / 2 [ 8.0 ] 166 x 2 / 2	6	996.0
Paused Squat	215 x 8 / 8 [ 5.0 ] 215 x 8 / 8 [ 5.0 ] 215 x 8 / 8	24	5160.0
Dumbbell Bench Press	75 x 8 / 8 [ 2.0 ] 60 x 11 / 11 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 7 / 7	43	2700.0
Barbell Curl	60 x 15 / 15 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 7 / 7 [ 2.0 ] 60 x 7 / 7	38	2280.0

2017-9-12 Tuesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	265 x 8 / 8 [ 7.0 ] 265 x 8 / 8 [ 11.0 ] 265 x 8 / 8	24	6360.0
Press	144 x 5 / 5 [ 6.0 ] 144 x 5 / 5 [ 6.0 ] 144 x 5 / 5 [ 6.0 ] 144 x 5 / 5 [ 8.0 ] 144 x 5 / 5	25	3600.0
Paused Deadlift	255 x 8 / 8 [ 5.0 ] 255 x 8 / 8 [ 7.0 ] 255 x 8 / 8	24	6120.0
Dumbbell Bench Press	70 x 9 / 9 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 7 / 7	41	2550.0
Barbell Curl	57 x 15 / 15 [ 2.0 ] 57 x 9 / 9 [ 2.0 ] 57 x 8 / 8 [ 2.0 ] 57 x 7 / 7	39	2223.0

2017-9-7 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	420 x 2 / 2 [ 8.0 ] 420 x 2 / 2 [ 10.0 ] 420 x 2 / 2	6	2520.0
Press	130 x 8 / 8 [ 6.0 ] 130 x 8 / 8 [ 10.0 ] 130 x 8 / 8	24	3120.0
Paused Squat	260 x 3 / 3 [ 5.0 ] 260 x 3 / 3 [ 5.0 ] 260 x 3 / 3	9	2340.0
Dumbbell Bench Press	70 x 8 / 8 [ 2.0 ] 55 x 15 / 15 [ 4.5 ] 55 x 12 / 12 [ 2.0 ] 55 x 8 / 8	43	2485.0
Barbell Curl	55 x 15 / 15 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 9 / 9 [ 2.0 ] 55 x 8 / 8	43	2365.0

2017-9-4 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	330 x 2 / 2 [ 8.0 ] 330 x 2 / 2 [ 10.0 ] 330 x 2 / 2	6	1980.0
Press	164 x 2 / 2 [ 7.0 ] 164 x 2 / 2 [ 9.0 ] 164 x 2 / 2 [ 135.0 ] 135 x 5 / 5	11	1659.0
Paused Deadlift	295 x 5 / 5 [ 6.0 ] 295 x 5 / 5 [ 5.0 ] 295 x 5 / 5	15	4425.0
Dumbbell Bench Press	65 x 10 / 10 [ 2.0 ] 55 x 13 / 13 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 9 / 9 [ 2.0 ] 55 x 9 / 9	52	2960.0
Barbell Curl	54 x 15 / 15 [ 2.0 ] 54 x 11 / 11 [ 2.0 ] 54 x 8 / 8 [ 2.0 ] 54 x 8 / 8	42	2268.0

2017-8-31 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	375 x 5 / 5 [ 9.0 ] 375 x 5 / 5 [ 8.0 ] 375 x 5 / 5	15	5625.0
Press	143 x 5 / 5 [ 6.0 ] 143 x 5 / 5 [ 6.0 ] 143 x 5 / 5 [ 6.5 ] 143 x 5 / 5 [ 6.0 ] 143 x 5 / 5	25	3575.0
Paused Squat	240 x 5 / 5 [ 5.0 ] 240 x 5 / 5	10	2400.0
Dumbbell Bench Press	65 x 8 / 8 [ 2.0 ] 55 x 15 / 15 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 8 / 8 [ 2.0 ] 55 x 8 / 8	50	2830.0
Barbell Curl	52 x 16 / 16 [ 2.0 ] 52 x 12 / 12 [ 2.0 ] 52 x 10 / 10 [ 2.0 ] 52 x 10 / 10	48	2496.0

2017-8-28 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	295 x 5 / 5 [ 8.0 ] 295 x 5 / 5 [ 8.0 ] 295 x 5 / 5	15	4425.0
Press	129 x 8 / 8 [ 7.0 ] 129 x 8 / 8 [ 10.0 ] 129 x 8 / 8	24	3096.0
Paused Deadlift	295 x 5 / 5 [ 5.0 ] 295 x 5 / 5	10	2950.0
Dumbbell Bench Press	60 x 10 / 10 [ 2.0 ] 55 x 14 / 14 [ 3.5 ] 55 x 13 / 13 [ 2.0 ] 55 x 10 / 10 [ 2..5 ] 55 x 10 / 10	57	3185.0
Barbell Curl	50 x 15 / 15 [ 2.0 ] 50 x 12 / 12 [ 2.0 ] 50 x 10 / 10 [ 2.0 ] 50 x 10 / 10	47	2350.0

2017-8-26 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	330 x 8 / 8 [ 7.0 ] 330 x 8 / 8 [ 8.0 ] 330 x 8 / 8	24	7920.0
Press	162 x 2 / 2 [ 6.0 ] 162 x 2 / 2 [ 8.0 ] 162 x 2 / 2	6	972.0
Paused Squat	235 x 5 / 5 [ 6.0 ] 235 x 5 / 5	10	2350.0
Dumbbell Bench Press	55 x 14 / 14 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 9 / 9 [ 2.0 ] 55 x 9 / 9	43	2365.0
Barbell Curl	45 x 16 / 16 [ 2.0 ] 45 x 13 / 13 [ 2.0 ] 45 x 10 / 10 [ 2.0 ] 45 x 10 / 10	49	2205.0

2017-8-23 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	260 x 8 / 8 [ 8.0 ] 260 x 8 / 8 [ 8.0 ] 260 x 8 / 8	24	6240.0
Press	142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 8.0 ] 142 x 5 / 5	25	3550.0
Paused Deadlift	290 x 5 / 5 [ 5.0 ] 290 x 5 / 5	10	2900.0
Dumbbell Bench Press	55 x 15 / 15 [ 3.0 ] 55 x 14 / 14 [ 2.0 ] 55 x 10 / 10 [ 2.0 ] 55 x 8 / 8	47	2585.0
Barbell Curl	45 x 18 / 18 [ 2.0 ] 45 x 14 / 14 [ 2.0 ] 45 x 11 / 11 [ 2.0 ] 45 x 10 / 10	53	2385.0

2017-8-17 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	415 x 2 / 2 [ 8.0 ] 415 x 2 / 2 [ 10.0 ] 215 x 2 / 2 [ 10.0 ] 375 x 3 / 3	9	3215.0
Press	127 x 8 / 8 [ 8.0 ] 127 x 8 / 8 [ 8.0 ] 127 x 8 / 8	24	3048.0
Paused Squat	230 x 5 / 5 [ 6.0 ] 230 x 5 / 5	10	2300.0
Dumbbell Bench Press	50 x 20 / 20 [ 2.0 ] 50 x 13 / 13 [ 2.0 ] 50 x 12 / 12 [ 2.0 ] 50 x 12 / 12	57	2850.0
Barbell Curl	45 x 14 / 14 [ 2.0 ] 45 x 13 / 13 [ 2.0 ] 45 x 10 / 10 [ 2.0 ] 45 x 10 / 10	47	2115.0

2017-8-14 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	325 x 2 / 2 [ 8.0 ] 325 x 2 / 2 [ 10.0 ] 325 x 2 / 2 [ 10.0 ] 290 x 5 / 5	11	3400.0
Press	160 x 2 / 2 [ 6.0 ] 160 x 2 / 2 [ 7.0 ] 160 x 2 / 2 [ 10.0 ] 135 x 8 / 8	14	2040.0
Paused Deadlift	285 x 5 / 5 [ 4.0 ] 285 x 5 / 5	10	2850.0

2017-8-10 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	370 x 5 / 5 [ 8.0 ] 370 x 5 / 5 [ 8.0 ] 370 x 5 / 5	15	5550.0
Press	142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 8.0 ] 142 x 5 / 5	25	3550.0
Paused Squat	225 x 5 / 5 [ 6.0 ] 225 x 5 / 5	10	2250.0
Dumbbell Bench Press	50 x 17 / 17 [ 2.0 ] 50 x 15 / 15 [ 2.0 ] 50 x 12 / 12 [ 2.0 ] 50 x 12 / 12	56	2800.0
Dumbbell Curl	25 x 14 / 14 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10	44	1100.0

2017-8-7 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	290 x 5 / 5 [ 8.0 ] 290 x 5 / 5 [ 10.0 ] 290 x 5 / 5	15	4350.0
Press	125 x 8 / 8 [ 8.0 ] 125 x 8 / 8 [ 9.0 ] 125 x 8 / 8	24	3000.0
Deadlift	315 x 5 / 5	5	1575.0
Incline Dumbbell Press	40 x 18 / 18 [ 2.0 ] 40 x 15 / 15 [ 2.0 ] 40 x 14 / 14 [ 2.0 ] 40 x 12 / 12	59	2360.0
Dumbbell Curl	25 x 15 / 15 [ 2.0 ] 25 x 11 / 11 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10	46	1150.0

2017-8-3 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	325 x 8 / 8 [ 6.0 ] 325 x 8 / 8 [ 7.5 ] 325 x 8 / 8	24	7800.0
Press	157 x 2 / 2 [ 5.0 ] 157 x 2 / 2 [ 6.0 ] 157 x 5 / 5	9	1413.0
Dumbbell Bench Press	45 x 20 / 20 [ 2.0 ] 45 x 15 / 15 [ 2.0 ] 45 x 13 / 13 [ 2.0 ] 45 x 13 / 13	61	2745.0
Dumbbell Curl	25 x 12 / 12 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10	42	1050.0

2017-7-31 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	255 x 8 / 8 [ 6.0 ] 255 x 8 / 8 [ 6.0 ] 255 x 8 / 8	24	6120.0
Press	141 x 5 / 5 [ 6.0 ] 141 x 5 / 5 [ 6.0 ] 141 x 5 / 5 [ 6.0 ] 141 x 5 / 5 [ 6.0 ] 141 x 5 / 5	25	3525.0
Deadlift	315 x 5 / 5	5	1575.0
Incline Dumbbell Press	40 x 13 / 13 [ 2.0 ] 40 x 13 / 13 [ 2.0 ] 40 x 12 / 12	38	1520.0
Dumbbell Curl	20 x 15 / 15 [ 2.0 ] 20 x 14 / 14 [ 2.0 ] 20 x 12 / 12 [ 2.0 ] 20 x 13 / 13	54	1080.0

2017-7-29 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	410 x 2 / 2 [ 7.0 ] 410 x 2 / 2 [ 6.0 ] 410 x 2 / 2 [ 8.0 ]	6	2460.0
Press	120 x 8 / 8 [ 8.0 ] 120 x 8 / 8 [ 8.0 ] 120 x 11 / 11	27	3240.0
Paused Squat	225 x 5 / 5 [ 5.0 ] 225 x 5 / 5	10	2250.0
Dumbbell Bench Press	40 x 21 / 21 [ 2.0 ] 40 x 15 / 15 [ 2.0 ] 40 x 13 / 13 [ 2.0 ] 40 x 14 / 14	63	2520.0
Dumbbell Curl	20 x 15 / 15 [ 2.0 ] 20 x 14 / 14 [ 2.0 ] 20 x 12 / 12 [ 2.0 ] 20 x 12 / 12	53	1060.0

2017-7-26 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	320 x 2 / 2 [ 6.0 ] 320 x 2 / 2 [ 6.0 ] 320 x 2 / 2	6	1920.0
Press	155 x 2 / 2 [ 5.0 ] 155 x 2 / 2 [ 5.0 ] 155 x 2 / 2	6	930.0

2017-7-20 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	365 x 5 / 5 [ 7.0 ] 365 x 5 / 5 [ 7.0 ] 365 x 5 / 5	15	5475.0
Press	139 x 5 / 5 [ 5.0 ] 139 x 5 / 5 [ 6.0 ] 139 x 5 / 5 [ 6.0 ] 139 x 5 / 5 [ 6.0 ] 139 x 5 / 5	25	3475.0

2017-7-17 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	285 x 5 / 5 [ 6.0 ] 285 x 5 / 5 [ 7.0 ] 285 x 5 / 5	15	4275.0
Press	115 x 8 / 8 [ 6.0 ] 115 x 8 / 8 [ 5.0 ] 115 x 10 / 10	26	2990.0

2017-7-13 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	320 x 8 / 8 [ 5.0 ] 320 x 8 / 8 [ 6.0 ] 320 x 8 / 8	24	7680.0
Press	152 x 2 / 2 [ 5.0 ] 152 x 2 / 2 [ 5.0 ] 152 x 2 / 2	6	912.0

2017-7-10 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	250 x 8 / 8 [ 5.0 ] 250 x 8 / 8 [ 5.0 ] 250 x 10 / 10	26	6500.0
Press	137 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 5.0 ] 135 x 5 / 5	15	2035.0

2017-7-6 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	405 x 2 / 2 [ 5.0 ] 405 x 2 / 2 [ 6.0 ] 405 x 2 / 2	6	2430.0
Press	112 x 8 / 8 [ 5.0 ] 112 x 8 / 8 [ 5.0 ] 112 x 10 / 10	26	2912.0

2017-7-3 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	315 x 2 / 2 [ 5.0 ] 315 x 2 / 2 [ 6.0 ] 315 x 2 / 2	6	1890.0
Press	150 x 2 / 2 [ 5.0 ] 150 x 2 / 2 [ 5.0 ] 150 x 2 / 2	6	900.0

2017-6-29 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	360 x 5 / 5 [ 6.0 ] 360 x 5 / 5 [ 6.0 ] 360 x 5 / 5	15	5400.0
Press	135 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 5.0 ] 135 x 5 / 5	15	2025.0

2017-6-26 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	280 x 5 / 5 [ 5.0 ] 280 x 5 / 5 [ 5.0 ] 280 x 5 / 5	15	4200.0
Press	110 x 8 / 8 [ 5.0 ] 110 x 8 / 8 [ 5.5 ] 110 x 10 / 10	26	2860.0

2017-6-23 Friday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	315 x 8 / 8 [ 7.0 ] 315 x 8 / 8 [ 8.0 ] 315 x 8 / 8	24	7560.0
Press	154 x 4 / 4 [ 8.0 ] 120 x 10 / 10 [ 8.0 ] 120 x 10 / 10	24	3016.0

2017-6-15 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	245 x 8 / 8 [ 8.0 ] 245 x 8 / 8 [ 8.0 ] 245 x 8 / 8	24	5880.0
Press	154 x 3 / 3 [ 8.0 ] 120 x 9 / 9 [ 8.0 ] 120 x 8 / 8	20	2502.0

If some of you are interested in the details, let me know.

I stole your spreadsheet awhile ago and it has been working very well for me.
Thank you!

I can't wait to try to figure out how to run your script to put tables in my log. Thanks again!

[EricK]

@unruhschuh, good stuff. You're killing it. I am interested in the details; I'd like to understand this stuff better.

[unruhschuh]

I stole your spreadsheet awhile ago and it has been working very well for me.
Thank you!

I can't wait to try to figure out how to run your script to put tables in my log. Thanks again!

You're welcome. The spreadsheet has some limitations and design flaws, but it is working quite well. If it's not geeky enough, you can go to an SQL database, but this complicates things.

@unruhschuh, good stuff. You're killing it. I am interested in the details; I'd like to understand this stuff better.

Thanks! I'll put something together, when I can find the time. I already created a nice figure of the schema using schemacrawler. I'm by no means an expert on databases, in fact, I never used one up until this point and I'm learning things as I go along. I'm not sure if it's at all useful for training/progress, but it sure is fun

[unruhschuh]

I'm going to describe the SQLite database I'm using to log my workouts. There is no GUI and no plotting of the data or anything fancy like that. I add the data directly into the database using either the command line or an SQLite-GUI-tool like SQLite Studio or DB Browser for SQLite.

You may download my database here.

I'm not going to describe in detail what a database is and how to use it. Here is a good tutorial on SQLite.

A relational database is a collection of tables. Each row of the table represents one set of data. The columns describe what kind of data is stored in each row. Each row has a unique identifier called PRIMARY KEY and the data in the tables are interconnected by referencing other tables via FOREIGN KEYS.

The SCHEMA is the architecture of the database. The schema I'm using looks as follows:



I.e. there are the following tables:

Workouts
Each row represents one workout.

WorkoutID
This is the PRIMARY KEY of this table.

"Date"
The date of the workout, e.g. 2017-05-12.

Notes
Notes concerning the entire workout.


Exercises
Each row represents one Exercise

ExerciseID
This is the PRIMARY KEY of this table.

Name
The name of the exercise, e.g. Squat, Deadlift, etc.


Unions
Unions are collections of sets, e.g. 350x5x3 would be stored as one union of 5 sets.

WorkoutID
This is a FOREIGN KEY, referencing in which Workout the Union occured.

"Order"
The order in which this particular Union occured during the workout, starting at 1.

Notes
Notes concerning this Union of sets.


Sets
The sets, duh.

SetID
This is the PRIMARY KEY of this table.

UnionID
This is a FOREIGN KEY, referencing in wich Union the Set occured.

ExerciseID
This is a FOREIGN KEY, referencing which Exercise was performed in this set. Storing this information in the Set, rather than in the Union, gives you the flexibility to record super sets. I don't do this, but I set it up this way to be prepared for the future.

"Order"
The order in which this particular Set occured during the Union.

Weight, Reps, IntendedReps, Rest
Obvious, I guess. If Reps < IntendedReps there was some kind of failure. IntendedReps can be empty, for AMRAP etc. Rest is the rest time after the set.



Queries
That alone is pretty useless, so here are two queries to make the data readable and another query I use to export the data:

Overview
This is pretty readable as a table.
This is what it looks like:

Here is the code:

Code: Select all

SELECT Workouts."Date",
       Exercises."Name",
       Sets."Weight",
       Sets."Reps",
       Sets."IntendedReps",
       Sets."Rest"
  FROM (
           (
               (
                   Sets
                   INNER JOIN
                   Unions ON Sets.UnionID = Unions.UnionID
               )
               INNER JOIN
               Exercises ON Sets.ExerciseID = Exercises.ExerciseID
           )
           INNER JOIN
           Workouts ON Unions.WorkoutID = Workouts.WorkoutID
       )
 ORDER BY Workouts.Date DESC,
          Unions.[Order] ASC,
          Sets.[Order] ASC

OverviewMetrics
In this query, I compute some metrics, like volume, tonnage, minimum weight, average weight and maximum weight for each Union.
This is what it looks like:

Here is the code:

Code: Select all

SELECT Workouts."Date",
       Exercises."Name",
       sum(Sets.Reps) AS Volume,
       sum(Sets.Weight * Sets.Reps) AS Tonnage,
       min(Sets.Weight) AS MinWeight,
       printf('%.0f', avg(Sets.Weight) ) AS AvgWeight,
       max(Sets.Weight) AS MaxWeight
  FROM (
           (
               (
                   Sets
                   INNER JOIN
                   Unions ON Sets.UnionID = Unions.UnionID
               )
               INNER JOIN
               Exercises ON Sets.ExerciseID = Exercises.ExerciseID
           )
           INNER JOIN
           Workouts ON Unions.WorkoutID = Workouts.WorkoutID
       )
 GROUP BY Workouts.Date,
          Exercises.Name
 ORDER BY Workouts.Date DESC,
          Unions.[Order] ASC,
          Sets.[Order] ASC

Export
This is what I use to export the data using the python script.
This is what it looks like

This is the code:

Code: Select all

SELECT Workouts."Date",
       Exercises."Name",
       group_concat( (printf("%.0f", Sets."Weight") || " x " || Sets."Reps" || CASE Sets."IntendedReps" WHEN '' THEN "" ELSE " / " || Sets."IntendedReps" END || CASE Sets."Rest" WHEN '' THEN "" ELSE " [ " || Sets."Rest" || " ]" END), ';') AS What,
       sum(Sets."Reps") AS Volume,
       sum(Sets."Reps" * Sets."Weight") AS Tonnage,
       Unions."Notes"
  FROM (
           (
               (
                   Sets
                   INNER JOIN
                   Unions ON Sets.UnionID = Unions.UnionID
               )
               INNER JOIN
               Exercises ON Sets.ExerciseID = Exercises.ExerciseID
           )
           INNER JOIN
           Workouts ON Unions.WorkoutID = Workouts.WorkoutID
       )
 GROUP BY Workouts."Date",
          Exercises."Name"
 ORDER BY Workouts.Date DESC,
          Unions.[Order] ASC,
          Sets.[Order] ASC;

Python script
This is the pyhon script that produces the overview I put in the first post of my log.

OverviewShow

2017-11-21 Tuesday

General
I'm employing a very sophisticated deload protocol of doing jack shit until tuesday next week, since my wife is going on a well earned trip to visit friends in Berlin and I'm alone with our 2yo. He's been quite a hand full for the last couple of weeks. Approaching 2.5 years, this seems to be the age, where he is smart enough to know how to drive us up the wall, while not quite smart enough to know when to stop. It's mind-boggling how our species survived, given how much of a pain in the ass these little buggers can be.

Deadlift
I used the hook grip on both reps of the first set and on the first reps of the second and third set, so 4 total reps with hook grip at 435. It still hurts like mad and therefore feels less secure than my mixed grip. After doing the last rep with mixed grip, I immediately felt it in my back. It's not pain, but some discomfort. It's enough to keep me motivated to get the hook grip down. The sets themselves felt pretty "light", maybe @8? I really don't know.

Press
I missgrooved the last rep of the 4th set and it turned into a mega grind. I wish I had it on tape. I was absolutely certain, to not get 5 in the last set, but lo and behold I did it (though with 8 mins rest). 150x5x5 is alright I guess? Still, my long-term goal is to strictly press 225@9.5. Then I'd feel so stronk!

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	435 x 2 / 2 [ 5.0 ] 435 x 2 / 2 [ 5.0 ] 435 x 2 / 2	6	2610.0
Press	150 x 5 / 5 [ 5.0 ] 150 x 5 / 5 [ 5.0 ] 150 x 5 / 5 [ 5.0 ] 150 x 5 / 5 [ 8.0 ] 150 x 5 / 5	25	3750.0
Paused Squat	267 x 2 / 2 [ 3.0 ] 267 x 2 / 2 [ 3.0 ] 267 x 2 / 2	6	1602.0
Dumbbell Bench Press	80 x 6 [ 3.0 ] 80 x 6 [ 3.0 ] 80 x 5 [ 1.0 ] 50 x 12 [ 1.0 ] 50 x 10 [ 1.0 ] 50 x 8 [ 1.0 ] 50 x 9	56	3310.0
Barbell Curl	94 x 4 [ 3.0 ] 94 x 4 [ 3.0 ] 94 x 4 [ 1.0 ] 50 x 15 [ 1.0 ] 50 x 10 [ 1.0 ] 50 x 7	44	2728.0

2017-11-20 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	205 x 10 [ 2.0 ] 205 x 6 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 4	50	10250.0

2017-11-16 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	345 x 2 / 2 [ 5.0 ] 345 x 2 / 2 [ 5.0 ] 345 x 2 / 2	6	2070.0
Bench Press	170 x 5 / 5 [ 4.0 ] 170 x 5 / 5 [ 4.0 ] 170 x 5 / 5 [ 4.0 ] 170 x 5 / 5 [ 4.0 ] 170 x 5 / 5	25	4250.0
Paused Deadlift	325 x 2 / 2 [ 4.0 ] 325 x 2 / 2 [ 4.0 ] 325 x 2 / 2	6	1950.0
Strict Press	135 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 4.0 ] 135 x 5 / 5 [ 4.0 ] 135 x 5 / 5 [ 4.0 ] 135 x 5 / 5	25	3375.0
Barbell Rows	95 x 11 [ 2.0 ] 95 x 11 [ 2.0 ] 95 x 10 [ 2.0 ] 95 x 10 [ 2.0 ] 95 x 10 [ 2.0 ]	52	4940.0

2017-11-15 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	205 x 10 [ 2.0 ] 205 x 7 [ 2.0 ] 205 x 7 [ 2.0 ] 205 x 6 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5 [ 2.0 ] 205 x 5	50	10250.0

2017-11-13 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	390 x 5 / 5 [ 5.0 ] 390 x 5 / 5 [ 5.0 ] 390 x 5 / 5	15	5850.0
Press	139 x 8 / 8 [ 6.0 ] 139 x 8 / 8 [ 6.0 ] 139 x 6 / 8	22	3058.0
Paused Squat	245 x 5 / 5 [ 5.0 ] 245 x 5 / 5 [ 5.0 ] 245 x 5 / 5	15	3675.0
Dumbbell Bench Press	80 x 5 [ 3.0 ] 80 x 5 [ 3.0 ] 80 x 7 [ 1.0 ] 60 x 8 [ 1.0 ] 60 x 7 [ 1.0 ] 50 x 10	42	2760.0
Barbell Curl	92 x 5 / 5 [ 3.0 ] 92 x 5 / 5 [ 3.0 ] 92 x 5 / 5 [ 1.0 ] 50 x 15 [ 1.0 ] 50 x 9 [ 1.0 ] 50 x 8	47	2980.0

2017-11-11 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	205 x 10 / 10 [ 2.0 ] 205 x 6 / 6 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ]	51	10455.0

2017-11-9 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	310 x 5 / 5 [ 5.0 ] 310 x 5 / 5 [ 5.0 ] 310 x 5 / 5	15	4650.0
Bench Press	165 x 5 / 5 [ 4.0 ] 165 x 5 / 5 [ 4.0 ] 165 x 5 / 5 [ 4.0 ] 165 x 5 / 5	20	3300.0
Paused Deadlift	305 x 5 / 5 [ 5.0 ] 305 x 5 / 5 [ 5.0 ] 305 x 5 / 5	15	4575.0
Strict Press	135 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 5.0 ] 135 x 5 / 5	15	2025.0
Barbell Curl	90 x 5 / 5 [ 3.0 ] 90 x 5 / 5 [ 3.0 ] 90 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.0 ] 50 x 9 / 9 [ 1.0 ] 50 x 9 / 9	48	3000.0

2017-11-8 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	205 x 12 / 12 [ 2.0 ] 205 x 7 / 7 [ 2.0 ] 205 x 6 / 6 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5 [ 2.0 ] 205 x 5 / 5	50	10250.0

2017-11-6 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	345 x 8 / 8 [ 5.0 ] 345 x 8 / 8 [ 5.0 ] 345 x 8 / 8	24	8280.0
Press	170 x 2 / 2 [ 6.0 ] 170 x 2 / 2 [ 6.0 ] 170 x 2 / 2	6	1020.0
Paused Squat	230 x 8 / 8 [ 5.0 ] 230 x 8 / 8 [ 5.0 ] 230 x 4 / 4	20	4600.0
Dumbbell Bench Press	80 x 5 / 5 [ 3.0 ] 80 x 4 / 4 [ 3.0 ] 80 x 4 / 4 [ 1.0 ] 60 x 13 / 13 [ 1.0 ] 60 x 7 / 7 [ 1.0 ] 60 x 7 / 7	40	2660.0
Barbell Curl	89 x 5 / 5 [ 3.0 ] 89 x 5 / 5 [ 3.0 ] 89 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.5 ] 50 x 10 / 10 [ 1.0 ] 50 x 8 / 8	48	2985.0

2017-11-4 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	202 x 9 / 9 [ 2.0 ] 202 x 6 / 6 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5 [ 2.0 ] 202 x 5 / 5	45	9090.0

2017-11-2 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	275 x 8 / 8 [ 5.0 ] 275 x 8 / 8 [ 8.0 ] 275 x 8 / 8	24	6600.0
Bench Press	160 x 5 / 5 [ 3.0 ] 160 x 5 / 5 [ 3.0 ] 160 x 5 / 5	15	2400.0
Paused Deadlift	262 x 8 / 8 [ 5.0 ] 262 x 8 / 8 [ 9.0 ] 262 x 8 / 8	24	6288.0
Strict Press	110 x 5 / 5 [ 3.0 ] 110 x 5 / 5 [ 3.0 ] 110 x 5 / 5	15	1650.0
Barbell Curl	87 x 5 / 5 [ 3.0 ] 87 x 5 / 5 [ 3.0 ] 87 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.0 ] 50 x 9 / 9 [ 1.0 ] 50 x 8 / 8	47	2905.0

2017-11-1 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 10 / 10 [ 2.0 ] 200 x 8 / 8 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ]	45	9000.0

2017-10-23 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	430 x 2 / 2 [ 5.0 ] 430 x 2 / 2 [ 5.0 ] 430 x 2 / 2	6	2580.0
Press	149 x 5 / 5 [ 5.0 ] 149 x 5 / 5 [ 5.0 ] 149 x 5 / 5 [ 5.0 ] 149 x 5 / 5 [ 5.0 ] 149 x 5 / 5	25	3725.0
Dumbbell Bench Press	80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 1.0 ] 60 x 12 / 12 [ 1.0 ] 60 x 8 / 8 [ 1.0 ] 60 x 7 / 7	42	2820.0
Paused Squat	265 x 2 / 2 [ 3.0 ] 265 x 2 / 2 [ 3.0 ] 265 x 2 / 2	6	1590.0
Barbell Curl	85 x 5 / 5 [ 3.0 ] 85 x 5 / 5 [ 3.0 ] 85 x 5 / 5 [ 1.0 ] 60 x 12 / 12 [ 1.0 ] 60 x 8 / 8 [ 1.0 ] 60 x 7 / 7	42	2895.0

2017-10-21 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5	43	8600.0

2017-10-19 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	340 x 2 / 2 [ 5.0 ] 340 x 2 / 2 [ 5.0 ] 340 x 2 / 2	6	2040.0
Bench Press	155 x 5 / 5 [ 3.0 ] 155 x 5 / 5 [ 3.0 ] 155 x 5 / 5	15	2325.0
Paused Deadlift	320 x 2 / 2 [ 4.0 ] 320 x 2 / 2 [ 4.0 ] 320 x 2 / 2	6	1920.0
Strict Press	105 x 5 / 5 [ 3.0 ] 105 x 5 / 5 [ 3.0 ] 105 x 5 / 5	15	1575.0
Barbell Curl	82 x 5 / 5 [ 3.0 ] 82 x 5 / 5 [ 3.0 ] 82 x 5 / 5 [ 1.0 ] 50 x 15 / 15 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 9 / 9	49	2930.0

2017-10-18 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 11 / 11 [ 9.0 ] 200 x 9 / 9 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5 [ 2.0 ] 200 x 5 / 5	43	8600.0

2017-10-16 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	385 x 5 / 5 [ 5.0 ] 385 x 5 / 5 [ 5.0 ] 385 x 5 / 5	15	5775.0
Press	137 x 8 / 8 [ 5.0 ] 137 x 8 / 8 [ 6.0 ] 137 x 8 / 8	24	3288.0
Paused Squat	242 x 5 / 5 [ 5.0 ] 242 x 5 / 5 [ 5.0 ] 242 x 5 / 5	15	3630.0
Dumbbell Bench Press	80 x 4 / 4 [ 3.0 ] 80 x 4 / 4 [ 3.0 ] 80 x 4 / 4 [ 1.5 ] 60 x 12 / 12 [ 1.0 ] 60 x 8 / 8 [ 1.0 ] 60 x 7 / 7	39	2580.0
Barbell Curl	80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 3.0 ] 80 x 5 / 5 [ 1.0 ] 50 x 13 / 13 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 8 / 8	46	2750.0

2017-10-14 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 8 / 8 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5	35	7000.0

2017-10-12 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	305 x 5 / 5 [ 5.0 ] 305 x 5 / 5 [ 5.0 ] 305 x 5 / 5	15	4575.0
Bench Press	145 x 5 / 5 [ 3.0 ] 145 x 5 / 5 [ 3.0 ] 145 x 5 / 5	15	2175.0
Paused Deadlift	302 x 5 / 5 [ 5.0 ] 302 x 5 / 5 [ 5.0 ] 302 x 5 / 5	15	4530.0
Strict Press	95 x 5 / 5 [ 3.0 ] 95 x 5 / 5 [ 3.0 ] 95 x 5 / 5	15	1425.0
Barbell Curl	79 x 5 / 5 [ 3.0 ] 79 x 5 / 5 [ 3.0 ] 79 x 5 / 5 [ 1.0 ] 50 x 11 / 11 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 8 / 8	44	2635.0

2017-10-11 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 10 / 10 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6	36	7200.0

2017-10-9 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	340 x 8 / 8 [ 5.0 ] 340 x 8 / 8 [ 5.0 ] 340 x 8 / 8	24	8160.0
Press	170 x 2 / 2 [ 6.0 ] 170 x 2 / 2 [ 9.0 ] 170 x 2 / 2	6	1020.0
Paused Squat	225 x 8 / 8 [ 5.0 ] 225 x 8 / 8 [ 5.0 ] 225 x 8 / 8	24	5400.0
Dumbbell Bench Press	75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 1.0 ] 60 x 10 / 10 [ 1.0 ] 60 x 7 / 7 [ 1.0 ] 60 x 7 / 7	39	2565.0
Barbell Curl	77 x 5 / 5 [ 3.0 ] 77 x 5 / 5 [ 3.0 ] 77 x 5 / 5 [ 1.0 ] 50 x 12 / 12 [ 1.0 ] 50 x 10 / 10 [ 1.0 ] 50 x 9 / 9	46	2705.0

2017-10-8 Sunday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5	33	6600.0

2017-10-5 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	270 x 8 / 8 [ 5.0 ] 270 x 8 / 8 [ 5.0 ] 270 x 8 / 8	24	6480.0
Press	147 x 5 / 5 [ 5.0 ] 147 x 5 / 5 [ 5.0 ] 147 x 5 / 5 [ 7.0 ] 147 x 5 / 5 [ 11.0 ] 147 x 5 / 5	25	3675.0
Bench Press	135 x 10 / 10 [ 2.0 ] 135 x 10 / 10 [ 2.0 ] 135 x 7 / 7 [ 2.0 ] 135 x 7 / 7	34	4590.0
Paused Deadlift	260 x 8 / 8 [ 5.0 ] 260 x 8 / 8 [ 5.0 ] 260 x 8 / 8	24	6240.0
Barbell Curl	75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 3.0 ] 75 x 5 / 5 [ 1.0 ] 50 x 14 / 14 [ 1.0 ] 50 x 8 / 8 [ 1.0 ] 50 x 8 / 8	45	2625.0

2017-10-3 Tuesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 11 / 11 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 6 / 6	30	6000.0

2017-10-1 Sunday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	425 x 2 / 2 [ 5.0 ] 425 x 2 / 2 [ 5.0 ] 425 x 2 / 2	6	2550.0
Press	135 x 8 / 8 [ 5.0 ] 135 x 8 / 8 [ 6.0 ] 135 x 8 / 8	24	3240.0
Paused Squat	260 x 2 / 2 [ 3.0 ] 260 x 2 / 2 [ 3.0 ] 260 x 2 / 2	6	1560.0
Dumbbell Bench Press	75 x 8 / 8 [ 2.0 ] 75 x 5 / 5 [ 2.0 ] 75 x 5 / 5 [ 2.0 ] 60 x 11 / 11 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 9 / 9	47	3090.0

2017-9-30 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 5 / 5	28	5600.0

2017-9-28 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	335 x 2 / 2 [ 5.0 ] 335 x 2 / 2 [ 5.0 ] 335 x 2 / 2	6	2010.0
Press	168 x 2 / 2 [ 5.0 ] 168 x 2 / 2 [ 8.0 ] 168 x 2 / 2	6	1008.0
Paused Deadlift	315 x 2 / 2 [ 3.0 ] 215 x 2 / 2 [ 4.0 ] 315 x 2 / 2	6	1690.0
Bench Press	115 x 12 / 12 [ 2.0 ] 115 x 12 / 12 [ 2.0 ] 115 x 12 / 12 [ 2.0 ] 115 x 10 / 10	46	5290.0
Barbell Curl	70 x 10 / 10 [ 2.0 ] 70 x 8 / 8 [ 2.0 ] 70 x 7 / 7 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 7 / 7 [ 2.0 ] 60 x 8 / 8	49	3190.0

2017-9-26 Tuesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 12 / 12 [ 2.0 ] 200 x 7 / 7 [ 2.0 ] 200 x 6 / 6	25	5000.0

2017-9-24 Sunday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Pull Up	200 x 10 / 10 [ 2.0 ] 200 x 6 / 6 [ 2.0 ] 200 x 4 / 4	20	4000.0

2017-9-21 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	370 x 5 / 5 [ 5.0 ] 370 x 5 / 5 [ 5.0 ] 370 x 5 / 5 [ 5.0 ] 380 x 5 / 5	20	7450.0
Press	145 x 5 / 5 [ 6.0 ] 145 x 5 / 5 [ 6.0 ] 145 x 5 / 5 [ 6.0 ] 145 x 5 / 5 [ 6.0 ] 145 x 5 / 5	25	3625.0
Paused Squat	240 x 5 / 5 [ 5.0 ] 240 x 5 / 5 [ 5.0 ] 240 x 5 / 5	15	3600.0
Dumbbell Bench Press	75 x 6 / 6 [ 2.0 ] 75 x 7 / 7 [ 2.0 ] 60 x 12 / 12 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 9 / 9	43	2775.0
Barbell Curl	64 x 13 / 13 [ 2.0 ] 64 x 10 / 10 [ 2.0 ] 64 x 7 / 7 [ 2.0 ] 64 x 7 / 7	37	2368.0

2017-9-20 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Chin Up	200 x 12 / 12 [ 2.0 ] 200 x 8 / 8	20	4000.0

2017-9-18 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	300 x 5 / 5 [ 5.0 ] 300 x 5 / 5 [ 5.0 ] 300 x 5 / 5	15	4500.0
Press	132 x 8 / 8 [ 5.0 ] 132 x 8 / 8 [ 7.0 ] 132 x 8 / 8	24	3168.0
Paused Deadlift	300 x 5 / 5 [ 5.0 ] 300 x 5 / 5 [ 5.0 ] 300 x 5 / 5	15	4500.0
Dumbbell Bench Press	75 x 9 / 9 [ 2.0 ] 60 x 12 / 12 [ 2.0 ] 60 x 10 / 10 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 8 / 8	47	2955.0
Barbell Curl	62 x 14 / 14 [ 2.0 ] 62 x 9 / 9 [ 2.0 ] 62 x 8 / 8 [ 2.0 ] 62 x 8 / 8	39	2418.0

2017-9-16 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	335 x 8 / 8 [ 8.0 ] 335 x 8 / 8 [ 8.0 ] 335 x 8 / 8	24	8040.0
Press	166 x 2 / 2 [ 8.0 ] 166 x 2 / 2 [ 8.0 ] 166 x 2 / 2	6	996.0
Paused Squat	215 x 8 / 8 [ 5.0 ] 215 x 8 / 8 [ 5.0 ] 215 x 8 / 8	24	5160.0
Dumbbell Bench Press	75 x 8 / 8 [ 2.0 ] 60 x 11 / 11 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 7 / 7	43	2700.0
Barbell Curl	60 x 15 / 15 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 7 / 7 [ 2.0 ] 60 x 7 / 7	38	2280.0

2017-9-12 Tuesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	265 x 8 / 8 [ 7.0 ] 265 x 8 / 8 [ 11.0 ] 265 x 8 / 8	24	6360.0
Press	144 x 5 / 5 [ 6.0 ] 144 x 5 / 5 [ 6.0 ] 144 x 5 / 5 [ 6.0 ] 144 x 5 / 5 [ 8.0 ] 144 x 5 / 5	25	3600.0
Paused Deadlift	255 x 8 / 8 [ 5.0 ] 255 x 8 / 8 [ 7.0 ] 255 x 8 / 8	24	6120.0
Dumbbell Bench Press	70 x 9 / 9 [ 2.0 ] 60 x 9 / 9 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 8 / 8 [ 2.0 ] 60 x 7 / 7	41	2550.0
Barbell Curl	57 x 15 / 15 [ 2.0 ] 57 x 9 / 9 [ 2.0 ] 57 x 8 / 8 [ 2.0 ] 57 x 7 / 7	39	2223.0

2017-9-7 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	420 x 2 / 2 [ 8.0 ] 420 x 2 / 2 [ 10.0 ] 420 x 2 / 2	6	2520.0
Press	130 x 8 / 8 [ 6.0 ] 130 x 8 / 8 [ 10.0 ] 130 x 8 / 8	24	3120.0
Paused Squat	260 x 3 / 3 [ 5.0 ] 260 x 3 / 3 [ 5.0 ] 260 x 3 / 3	9	2340.0
Dumbbell Bench Press	70 x 8 / 8 [ 2.0 ] 55 x 15 / 15 [ 4.5 ] 55 x 12 / 12 [ 2.0 ] 55 x 8 / 8	43	2485.0
Barbell Curl	55 x 15 / 15 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 9 / 9 [ 2.0 ] 55 x 8 / 8	43	2365.0

2017-9-4 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	330 x 2 / 2 [ 8.0 ] 330 x 2 / 2 [ 10.0 ] 330 x 2 / 2	6	1980.0
Press	164 x 2 / 2 [ 7.0 ] 164 x 2 / 2 [ 9.0 ] 164 x 2 / 2 [ 135.0 ] 135 x 5 / 5	11	1659.0
Paused Deadlift	295 x 5 / 5 [ 6.0 ] 295 x 5 / 5 [ 5.0 ] 295 x 5 / 5	15	4425.0
Dumbbell Bench Press	65 x 10 / 10 [ 2.0 ] 55 x 13 / 13 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 9 / 9 [ 2.0 ] 55 x 9 / 9	52	2960.0
Barbell Curl	54 x 15 / 15 [ 2.0 ] 54 x 11 / 11 [ 2.0 ] 54 x 8 / 8 [ 2.0 ] 54 x 8 / 8	42	2268.0

2017-8-31 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	375 x 5 / 5 [ 9.0 ] 375 x 5 / 5 [ 8.0 ] 375 x 5 / 5	15	5625.0
Press	143 x 5 / 5 [ 6.0 ] 143 x 5 / 5 [ 6.0 ] 143 x 5 / 5 [ 6.5 ] 143 x 5 / 5 [ 6.0 ] 143 x 5 / 5	25	3575.0
Paused Squat	240 x 5 / 5 [ 5.0 ] 240 x 5 / 5	10	2400.0
Dumbbell Bench Press	65 x 8 / 8 [ 2.0 ] 55 x 15 / 15 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 8 / 8 [ 2.0 ] 55 x 8 / 8	50	2830.0
Barbell Curl	52 x 16 / 16 [ 2.0 ] 52 x 12 / 12 [ 2.0 ] 52 x 10 / 10 [ 2.0 ] 52 x 10 / 10	48	2496.0

2017-8-28 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	295 x 5 / 5 [ 8.0 ] 295 x 5 / 5 [ 8.0 ] 295 x 5 / 5	15	4425.0
Press	129 x 8 / 8 [ 7.0 ] 129 x 8 / 8 [ 10.0 ] 129 x 8 / 8	24	3096.0
Paused Deadlift	295 x 5 / 5 [ 5.0 ] 295 x 5 / 5	10	2950.0
Dumbbell Bench Press	60 x 10 / 10 [ 2.0 ] 55 x 14 / 14 [ 3.5 ] 55 x 13 / 13 [ 2.0 ] 55 x 10 / 10 [ 2..5 ] 55 x 10 / 10	57	3185.0
Barbell Curl	50 x 15 / 15 [ 2.0 ] 50 x 12 / 12 [ 2.0 ] 50 x 10 / 10 [ 2.0 ] 50 x 10 / 10	47	2350.0

2017-8-26 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	330 x 8 / 8 [ 7.0 ] 330 x 8 / 8 [ 8.0 ] 330 x 8 / 8	24	7920.0
Press	162 x 2 / 2 [ 6.0 ] 162 x 2 / 2 [ 8.0 ] 162 x 2 / 2	6	972.0
Paused Squat	235 x 5 / 5 [ 6.0 ] 235 x 5 / 5	10	2350.0
Dumbbell Bench Press	55 x 14 / 14 [ 2.0 ] 55 x 11 / 11 [ 2.0 ] 55 x 9 / 9 [ 2.0 ] 55 x 9 / 9	43	2365.0
Barbell Curl	45 x 16 / 16 [ 2.0 ] 45 x 13 / 13 [ 2.0 ] 45 x 10 / 10 [ 2.0 ] 45 x 10 / 10	49	2205.0

2017-8-23 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	260 x 8 / 8 [ 8.0 ] 260 x 8 / 8 [ 8.0 ] 260 x 8 / 8	24	6240.0
Press	142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 8.0 ] 142 x 5 / 5	25	3550.0
Paused Deadlift	290 x 5 / 5 [ 5.0 ] 290 x 5 / 5	10	2900.0
Dumbbell Bench Press	55 x 15 / 15 [ 3.0 ] 55 x 14 / 14 [ 2.0 ] 55 x 10 / 10 [ 2.0 ] 55 x 8 / 8	47	2585.0
Barbell Curl	45 x 18 / 18 [ 2.0 ] 45 x 14 / 14 [ 2.0 ] 45 x 11 / 11 [ 2.0 ] 45 x 10 / 10	53	2385.0

2017-8-17 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	415 x 2 / 2 [ 8.0 ] 415 x 2 / 2 [ 10.0 ] 215 x 2 / 2 [ 10.0 ] 375 x 3 / 3	9	3215.0
Press	127 x 8 / 8 [ 8.0 ] 127 x 8 / 8 [ 8.0 ] 127 x 8 / 8	24	3048.0
Paused Squat	230 x 5 / 5 [ 6.0 ] 230 x 5 / 5	10	2300.0
Dumbbell Bench Press	50 x 20 / 20 [ 2.0 ] 50 x 13 / 13 [ 2.0 ] 50 x 12 / 12 [ 2.0 ] 50 x 12 / 12	57	2850.0
Barbell Curl	45 x 14 / 14 [ 2.0 ] 45 x 13 / 13 [ 2.0 ] 45 x 10 / 10 [ 2.0 ] 45 x 10 / 10	47	2115.0

2017-8-14 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	325 x 2 / 2 [ 8.0 ] 325 x 2 / 2 [ 10.0 ] 325 x 2 / 2 [ 10.0 ] 290 x 5 / 5	11	3400.0
Press	160 x 2 / 2 [ 6.0 ] 160 x 2 / 2 [ 7.0 ] 160 x 2 / 2 [ 10.0 ] 135 x 8 / 8	14	2040.0
Paused Deadlift	285 x 5 / 5 [ 4.0 ] 285 x 5 / 5	10	2850.0

2017-8-10 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	370 x 5 / 5 [ 8.0 ] 370 x 5 / 5 [ 8.0 ] 370 x 5 / 5	15	5550.0
Press	142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 6.0 ] 142 x 5 / 5 [ 8.0 ] 142 x 5 / 5	25	3550.0
Paused Squat	225 x 5 / 5 [ 6.0 ] 225 x 5 / 5	10	2250.0
Dumbbell Bench Press	50 x 17 / 17 [ 2.0 ] 50 x 15 / 15 [ 2.0 ] 50 x 12 / 12 [ 2.0 ] 50 x 12 / 12	56	2800.0
Dumbbell Curl	25 x 14 / 14 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10	44	1100.0

2017-8-7 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	290 x 5 / 5 [ 8.0 ] 290 x 5 / 5 [ 10.0 ] 290 x 5 / 5	15	4350.0
Press	125 x 8 / 8 [ 8.0 ] 125 x 8 / 8 [ 9.0 ] 125 x 8 / 8	24	3000.0
Deadlift	315 x 5 / 5	5	1575.0
Incline Dumbbell Press	40 x 18 / 18 [ 2.0 ] 40 x 15 / 15 [ 2.0 ] 40 x 14 / 14 [ 2.0 ] 40 x 12 / 12	59	2360.0
Dumbbell Curl	25 x 15 / 15 [ 2.0 ] 25 x 11 / 11 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10	46	1150.0

2017-8-3 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	325 x 8 / 8 [ 6.0 ] 325 x 8 / 8 [ 7.5 ] 325 x 8 / 8	24	7800.0
Press	157 x 2 / 2 [ 5.0 ] 157 x 2 / 2 [ 6.0 ] 157 x 5 / 5	9	1413.0
Dumbbell Bench Press	45 x 20 / 20 [ 2.0 ] 45 x 15 / 15 [ 2.0 ] 45 x 13 / 13 [ 2.0 ] 45 x 13 / 13	61	2745.0
Dumbbell Curl	25 x 12 / 12 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10 [ 2.0 ] 25 x 10 / 10	42	1050.0

2017-7-31 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	255 x 8 / 8 [ 6.0 ] 255 x 8 / 8 [ 6.0 ] 255 x 8 / 8	24	6120.0
Press	141 x 5 / 5 [ 6.0 ] 141 x 5 / 5 [ 6.0 ] 141 x 5 / 5 [ 6.0 ] 141 x 5 / 5 [ 6.0 ] 141 x 5 / 5	25	3525.0
Deadlift	315 x 5 / 5	5	1575.0
Incline Dumbbell Press	40 x 13 / 13 [ 2.0 ] 40 x 13 / 13 [ 2.0 ] 40 x 12 / 12	38	1520.0
Dumbbell Curl	20 x 15 / 15 [ 2.0 ] 20 x 14 / 14 [ 2.0 ] 20 x 12 / 12 [ 2.0 ] 20 x 13 / 13	54	1080.0

2017-7-29 Saturday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	410 x 2 / 2 [ 7.0 ] 410 x 2 / 2 [ 6.0 ] 410 x 2 / 2 [ 8.0 ]	6	2460.0
Press	120 x 8 / 8 [ 8.0 ] 120 x 8 / 8 [ 8.0 ] 120 x 11 / 11	27	3240.0
Paused Squat	225 x 5 / 5 [ 5.0 ] 225 x 5 / 5	10	2250.0
Dumbbell Bench Press	40 x 21 / 21 [ 2.0 ] 40 x 15 / 15 [ 2.0 ] 40 x 13 / 13 [ 2.0 ] 40 x 14 / 14	63	2520.0
Dumbbell Curl	20 x 15 / 15 [ 2.0 ] 20 x 14 / 14 [ 2.0 ] 20 x 12 / 12 [ 2.0 ] 20 x 12 / 12	53	1060.0

2017-7-26 Wednesday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	320 x 2 / 2 [ 6.0 ] 320 x 2 / 2 [ 6.0 ] 320 x 2 / 2	6	1920.0
Press	155 x 2 / 2 [ 5.0 ] 155 x 2 / 2 [ 5.0 ] 155 x 2 / 2	6	930.0

2017-7-20 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	365 x 5 / 5 [ 7.0 ] 365 x 5 / 5 [ 7.0 ] 365 x 5 / 5	15	5475.0
Press	139 x 5 / 5 [ 5.0 ] 139 x 5 / 5 [ 6.0 ] 139 x 5 / 5 [ 6.0 ] 139 x 5 / 5 [ 6.0 ] 139 x 5 / 5	25	3475.0

2017-7-17 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	285 x 5 / 5 [ 6.0 ] 285 x 5 / 5 [ 7.0 ] 285 x 5 / 5	15	4275.0
Press	115 x 8 / 8 [ 6.0 ] 115 x 8 / 8 [ 5.0 ] 115 x 10 / 10	26	2990.0

2017-7-13 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	320 x 8 / 8 [ 5.0 ] 320 x 8 / 8 [ 6.0 ] 320 x 8 / 8	24	7680.0
Press	152 x 2 / 2 [ 5.0 ] 152 x 2 / 2 [ 5.0 ] 152 x 2 / 2	6	912.0

2017-7-10 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	250 x 8 / 8 [ 5.0 ] 250 x 8 / 8 [ 5.0 ] 250 x 10 / 10	26	6500.0
Press	137 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 5.0 ] 135 x 5 / 5	15	2035.0

2017-7-6 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	405 x 2 / 2 [ 5.0 ] 405 x 2 / 2 [ 6.0 ] 405 x 2 / 2	6	2430.0
Press	112 x 8 / 8 [ 5.0 ] 112 x 8 / 8 [ 5.0 ] 112 x 10 / 10	26	2912.0

2017-7-3 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	315 x 2 / 2 [ 5.0 ] 315 x 2 / 2 [ 6.0 ] 315 x 2 / 2	6	1890.0
Press	150 x 2 / 2 [ 5.0 ] 150 x 2 / 2 [ 5.0 ] 150 x 2 / 2	6	900.0

2017-6-29 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	360 x 5 / 5 [ 6.0 ] 360 x 5 / 5 [ 6.0 ] 360 x 5 / 5	15	5400.0
Press	135 x 5 / 5 [ 5.0 ] 135 x 5 / 5 [ 5.0 ] 135 x 5 / 5	15	2025.0

2017-6-26 Monday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	280 x 5 / 5 [ 5.0 ] 280 x 5 / 5 [ 5.0 ] 280 x 5 / 5	15	4200.0
Press	110 x 8 / 8 [ 5.0 ] 110 x 8 / 8 [ 5.5 ] 110 x 10 / 10	26	2860.0

2017-6-23 Friday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Deadlift	315 x 8 / 8 [ 7.0 ] 315 x 8 / 8 [ 8.0 ] 315 x 8 / 8	24	7560.0
Press	154 x 4 / 4 [ 8.0 ] 120 x 10 / 10 [ 8.0 ] 120 x 10 / 10	24	3016.0

2017-6-15 Thursday

Exercise	Weight x Reps / iReps [ Rest ]	Volume	Tonnage
Squat	245 x 8 / 8 [ 8.0 ] 245 x 8 / 8 [ 8.0 ] 245 x 8 / 8	24	5880.0
Press	154 x 3 / 3 [ 8.0 ] 120 x 9 / 9 [ 8.0 ] 120 x 8 / 8	20	2502.0

Code: Select all

#!/usr/bin/env python
from datetime import date, datetime
from babel.dates import format_date
import pyperclip
import sqlite3

def create_BB_table(rows):
    out  = ''
    out += '[table]\n'
    out += '[tr][td][b]Exercise[/b][/td][td][b]Weight x Reps / iReps [ Rest ][/b][/td][td][b]Volume[/b][/td][td][b]Tonnage[/b][/td][/tr]\n'
    for row in rows:
        out += '[tr]'
        for col in row:
            out += '[td]' + str(col).replace(';', '\n') + '[/td]'
        out += '[/tr]\n'
    out += '[/table]'
    return out

def create_BB_notes(notes,general_notes):
    out  = ''
    if general_notes:
        out += '[u]General[/u]\n'
        out += str(general_notes[0][0]) + '\n\n'
    if notes:
        for row in notes:
            out += '[u]' + str(row[0]) + '[/u]\n'
            out += str(row[1]) + '\n\n'
    return out

def create_BB_header(date_str):
    date_str = format_date(datetime.strptime(date_str, '%Y-%m-%d'), 'yyyy-M-d EEEE', locale='en')
    out  = ''
    out += '[size=150][b]' + date_str + '[/b][/size]'
    return out

def create_BB_post(rows, notes, general_notes, date_str):
    out  = ''
    out += create_BB_header(date_str) + '\n\n'
    out += create_BB_notes(notes, general_notes) + '\n'
    out += create_BB_table(rows)
    return out

def main():
    sqlite_file = 'TrainingLog.db'

    conn = sqlite3.connect(sqlite_file)
    cur  = conn.cursor()

    cur.execute('SELECT Date FROM Workouts ORDER BY Date DESC')
    dates = cur.fetchall()

    out = ''
    for date in dates:
        date_str = str(date[0])
        print date_str

#        cur.execute('SELECT max(Date) FROM Export')
#        date_str = str(cur.fetchall()[0][0])

        cur.execute('SELECT Notes FROM Workouts WHERE Date=\'' + date_str + '\' AND Notes!=\'\'')
        general_notes = cur.fetchall()

        cur.execute('SELECT Name, Notes FROM Export WHERE Date=\'' + date_str + '\' AND Notes!=\'\'')
        notes = cur.fetchall()

        cur.execute('SELECT Name, What, Volume, Tonnage FROM Export WHERE Date=\'' + date_str + '\'')
        rows = cur.fetchall()

        out += create_BB_post(rows, notes, general_notes, date_str) + '\n\n\n'

    print out
    pyperclip.copy(out)


if __name__ == "__main__":
    main()