Gym

Strength training

Workouts

90 days

Volume

24,260kg

Across 4 workouts

Avg duration

1 h 47 min

Across 4 workouts

Working sets

Across 4 workouts

Where I train

📍

Fitness First Berlin Mitte

Jägerstraße, 10117 Berlin

🦾

Volume in kg · secondary muscles count a third

📈

W27W32W33

Avg 8,087 kgPeak 13,101 kg

per week

💪

Shoulder & Arms

Aug 10, 2026 · 1 h 45 min · 4,034.0 kg · 20 sets · 157 reps · ❤️ 118 / 151 bpm

Seated Shoulder Press (Machine)
3 working sets · 950.0 kg · Top 50.0 kg × 8
- 25 kg × 13W
- 50 kg × 8
- 50 kg × 7
- 50 kg × 4
Single Arm Lateral Raise (Cable)
3 working sets · 210.3 kg · Top 10.3 kg × 6
- 5.25 kg × 13W
- 10.25 kg × 6
- 8.75 kg × 9
- 8.75 kg × 8
Reverse Fly Single Arm (Cable)
2 working sets · 250.3 kg · Top 13.8 kg × 8
- 7.75 kg × 12W
- 12.75 kg × 11
- 13.75 kg × 8
Hammer Curl (Cable)
3 working sets · 603.8 kg · Top 26.3 kg × 9
- 16.25 kg × 12W
- 26.25 kg × 9
- 26.25 kg × 7
- 26.25 kg × 7
Bicep Curl (Cable)
3 working sets · 546.3 kg · Top 23.8 kg × 9
- 23.75 kg × 9
- 23.75 kg × 7
- 23.75 kg × 7
Triceps Pushdown
3 working sets · 1,041.0 kg · Top 38.8 kg × 9
- 23.75 kg × 12W
- 36.25 kg × 12
- 38.75 kg × 9
- 36.75 kg × 7
Overhead Triceps Extension (Cable)
3 working sets · 432.5 kg · Top 21.3 kg × 8
- 21.25 kg × 8
- 18.75 kg × 8
- 18.75 kg × 6

Back & Chest

Aug 4, 2026 · 1 h 41 min · 7,125.0 kg · 18 sets · 142 reps · ❤️ 124 / 174 bpm · 3 new records

Chest Press (Machine)
- Heaviest · 80 kg
3 working sets · 1,895.0 kg · Top 80.0 kg × 7
- 45 kg × 12W
- 77.50 kg × 10
- 80 kg × 7
- 80 kg × 7
Incline Bench Press (Smith Machine)
3 working sets · 980.0 kg · Top 55.0 kg × 6
- 55 kg × 6
- 50 kg × 7
- 50 kg × 6
Cable Fly Crossovers
2 working sets · 210.0 kg · Top 17.5 kg × 6
- 17.50 kg × 6
- 15 kg × 7
Lat Pulldown (Cable)
- Most reps · 9 × 75 kg
2 working sets · 1,200.0 kg · Top 75.0 kg × 9
- 45 kg × 12W
- 75 kg × 9
- 75 kg × 7
Lat Pulldown - Close Grip (Cable)
- Most reps · 9 × 75 kg
2 working sets · 1,200.0 kg · Top 75.0 kg × 9
- 75 kg × 9
- 75 kg × 7
T Bar Row
3 working sets · 1,320.0 kg · Top 60.0 kg × 8
- 60 kg × 8
- 60 kg × 7
- 60 kg × 7
Back Extension (Weighted Hyperextension)
3 working sets · 320.0 kg · Top 10.0 kg × 12
- 10 kg × 12
- 10 kg × 9
- 10 kg × 11

Shoulder & Arms

Jul 5, 2026 · 2 h · 5,556.0 kg · 24 sets · 231 reps · ❤️ 107 / 151 bpm

Seated Shoulder Press (Machine)
4 working sets · 1,500.0 kg · Top 50.0 kg × 8
- 25 kg × 13
- 47.50 kg × 10
- 50 kg × 8
- 50 kg × 6
Single Arm Lateral Raise (Cable)
3 working sets · 242.5 kg · Top 10.3 kg × 9
- 5.25 kg × 13
- 10.25 kg × 9
- 10.25 kg × 8
Reverse Fly Single Arm (Cable)
3 working sets · 356.0 kg · Top 13.8 kg × 8
- 7.75 kg × 12
- 12.75 kg × 12
- 13.75 kg × 8
Hammer Curl (Cable)
4 working sets · 930.0 kg · Top 26.3 kg × 11
- 16.25 kg × 12
- 26.25 kg × 11
- 26.25 kg × 9
- 26.25 kg × 8
Bicep Curl (Cable)
3 working sets · 665.0 kg · Top 23.8 kg × 11
- 23.75 kg × 11
- 23.75 kg × 9
- 23.75 kg × 8
Triceps Pushdown
4 working sets · 1,331.3 kg · Top 38.8 kg × 11
- 23.75 kg × 12
- 38.75 kg × 11
- 38.75 kg × 8
- 38.75 kg × 8
Overhead Triceps Extension (Cable)
3 working sets · 531.3 kg · Top 21.3 kg × 10
- 21.25 kg × 10
- 21.25 kg × 8
- 21.25 kg × 7

Back & Chest

Jul 2, 2026 · 1 h 40 min · 7,545.0 kg · 19 sets · 175 reps · ❤️ 105 / 138 bpm

Cable Fly Crossovers
4 working sets · 545.0 kg · Top 17.5 kg × 10
- 7.50 kg × 12
- 17.50 kg × 10
- 17.50 kg × 9
- 17.50 kg × 7
Chest Press (Machine)
2 working sets · 1,240.0 kg · Top 77.5 kg × 9
- 77.50 kg × 9
- 77.50 kg × 7
Incline Bench Press (Smith Machine)
2 working sets · 770.0 kg · Top 55.0 kg × 7
- 55 kg × 7
- 55 kg × 7
Lat Pulldown (Cable)
3 working sets · 1,980.0 kg · Top 75.0 kg × 8
- 45 kg × 12
- 70 kg × 12
- 75 kg × 8
Lat Pulldown - Close Grip (Cable)
2 working sets · 1,160.0 kg · Top 80.0 kg × 7
- 80 kg × 7
- 75 kg × 8
T Bar Row
3 working sets · 1,500.0 kg · Top 60.0 kg × 9
- 60 kg × 9
- 60 kg × 8
- 60 kg × 8
Back Extension (Weighted Hyperextension)
3 working sets · 350.0 kg · Top 10.0 kg × 13
- 10 kg × 13
- 10 kg × 12
- 10 kg × 10