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Log Workout
Enter your sets, reps and weight. Check ✓ when done.
Mon
Tue
Thu
Fri
Lift Progression
Estimated 1RM across 12 weeks (Epley formula)
Bench Press E1RM = weight × (1 + reps/30)
Session History
All logged sessions
DateDayWeekProgressStatus
12-Week Plan
Target weights, tempo and RPE per exercise
Mon – Upper A
Tue – Lower A
Thu – Upper B
Fri – Lower B
Weekly Schedule
Gym + Tennis + Running + Recovery
Tennis Protocol
  • Tue Night Comp: Gym in the morning only — no heavy quads afternoon
  • Sat Comp Day: No gym. Light mobility + dynamic warm-up only
  • Pre-match meal: Carb-based 2–3hrs before. Banana + electrolytes 30min before
  • Post-match: 30–40g protein within 60 min + rehydrate
Running Protocol
  • Zone 2 runs: Wed & Sun — keep HR ≤140 bpm
  • If same day as gym: Lift first, run 3–6hrs later
  • Long run Sunday: Easy pace, build aerobic base
  • Interference: Zone 2 does NOT blunt hypertrophy adaptations