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Brian

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BioOptimizr

Today Check-in Strength Rowing Insights

Strength

Log lifts against your plan — actual weight, reps, and RPE feed the adaptive engine

Session · Fri, Jun 19

26 exercises ·0 lb volume

ExerciseWeightRepsRPE

Scap Push-ups

plan 0 · 15 reps

Band Pull-Aparts

plan 35 · 15 reps

Cable Seated Row

plan 135 · 15 reps

Reverse Hyper Extension

plan 75 · 10 reps

Incline Chest Supported Row

plan 30 · 10 reps

Single arm dumbbell row

plan 45 · 10 reps

Cable straight-bar curls

plan 65 · 10 reps

EZ Bar curls

plan 45 · 10 reps

High Rep / Low Weight dumbbell curls

plan 12 · 20 reps

Neutral forearm dumbbell curls

plan 35 · 12 reps

Supinated forearm dumbbell curls

plan 35 · 12 reps

Pronated forearm dumbbell curls

plan 8 · 15 reps

Dumbbell forearm twists

plan 15 · 10 reps

Scap Push-ups

plan 0 · 15 reps

Band Pull-Aparts

plan 35 · 15 reps

Cable Seated Row

plan 135 · 15 reps

Reverse Hyper Extension

plan 75 · 10 reps

Incline Chest Supported Row

plan 30 · 10 reps

Single arm dumbbell row

plan 45 · 10 reps

Cable straight-bar curls

plan 65 · 10 reps

EZ Bar curls

plan 45 · 10 reps

High Rep / Low Weight dumbbell curls

plan 12 · 20 reps

Neutral forearm dumbbell curls

plan 35 · 12 reps

Supinated forearm dumbbell curls

plan 35 · 12 reps

Pronated forearm dumbbell curls

plan 8 · 15 reps

Dumbbell forearm twists

plan 15 · 10 reps

Exercise progression

62 lifts in your plan

SCAPULA · Day A /B - Scapula (Daily)

Band Pull-Aparts

SCAPULA · Day A /B - Scapula (Daily)

Recent sessions

56 logged days

9 lifts · RPE 7

Forearms · Biceps · Back · Scapula

12 lifts · RPE 6.9

Core · Shoulders · Triceps · Chest

17 lifts · RPE 7

Barbell Flat Bench Press

CHEST · Day A - Volume/Strength (Monday)

Cable chest press

CHEST · Day A - Volume/Strength (Monday)

Paused Bench Press

CHEST · Day A - Volume/Strength (Monday)

Fast Bench Press

CHEST · Day B - Speed/Control (Thursday)

Close Grip Bench

CHEST · Day B - Speed/Control (Thursday)

DB Incline Bench

CHEST · Day B - Speed/Control (Thursday)

Cable tricep pressdowns

TRICEPS · Day A - Long Head/Strength (Monday)

Dumbbell tricep kickback

TRICEPS · Day A - Long Head/Strength (Monday)

Cable overhead triceps extension

TRICEPS · Day A - Long Head/Strength (Monday)

Cable incline bench tri extension

TRICEPS · Day A - Long Head/Strength (Monday)

Cable cross-body extensions

TRICEPS · Day B - Volume/Lockout (Thursday)

Cable neutral grip extension

TRICEPS · Day B - Volume/Lockout (Thursday)

Cable supinated grip extension

TRICEPS · Day B - Volume/Lockout (Thursday)

Cable pronated grip extension

TRICEPS · Day B - Volume/Lockout (Thursday)

Standing dumbbell lateral raise

SHOULDERS · Day A - Press + Width (Monday)

Half-Kneeling Landmine Press

SHOULDERS · Day A - Press + Width (Monday)

SHOULDERS · Day A - Press + Width (Monday)

Seated dumbbell press

SHOULDERS · Day A - Press + Width (Monday)

Dumbbell high pull

SHOULDERS · Day A - Press + Width (Monday)

Cable External Rotations

SHOULDERS · Day A - Press + Width (Monday)

Cable Face pulls

SHOULDERS · Day B - Size + Rear Delts (Thursday)

Cable Lat Pulldowns

BACK · Day A - Width/Lats (Tuesday)

Cable external rotation

SHOULDERS · Day B - Size + Rear Delts (Thursday)

Flat bench lying one-arm delt pulldown

BACK · Day A - Width/Lats (Tuesday)

Incline bench straight arm pulldown

BACK · Day A - Width/Lats (Tuesday)

Cable rear delt fly

SHOULDERS · Day B - Size + Rear Delts (Thursday)

Cable reverse grip pulldown

BACK · Day A - Width/Lats (Tuesday)

Cable Seated Row

BACK · Day B - Thickness/Strength (Friday)

Reverse Hyper Extension

BACK · Day B - Thickness/Strength (Friday)

Incline Chest Supported Row

BACK · Day B - Thickness/Strength (Friday)

Single arm dumbbell row

BACK · Day B - Thickness/Strength (Friday)

Incline bench dumbbell curl

BICEPS · Day A - Heavy/Long Length (Tuesday)

Cable EZ bar curl

BICEPS · Day A - Heavy/Long Length (Tuesday)

Dumbbell hammer curls

BICEPS · Day A - Heavy/Long Length (Tuesday)

Cable straight-bar curls

BICEPS · Day B - Volume/Pump (Friday)

BICEPS · Day B - Volume/Pump (Friday)

High Rep / Low Weight dumbbell curls

BICEPS · Day B - Volume/Pump (Friday)

FOREARMS · Day A - Crush/Support (Tuesday)

Kettlebell Farmer Carry

FOREARMS · Day A - Crush/Support (Tuesday)

Cable Reverse Curls

FOREARMS · Day A - Crush/Support (Tuesday)

FOREARMS · Day A - Crush/Support (Tuesday)

Neutral forearm dumbbell curls

FOREARMS · Day B - Wrist endurance (Friday)

Supinated forearm dumbbell curls

FOREARMS · Day B - Wrist endurance (Friday)

Pronated forearm dumbbell curls

FOREARMS · Day B - Wrist endurance (Friday)

Dumbbell forearm twists

FOREARMS · Day B - Wrist endurance (Friday)

LEGS · Day A /B - Full Legs (Wednesday)

LEGS · Day A /B - Full Legs (Wednesday)

Seated hamstring curls

LEGS · Day A /B - Full Legs (Wednesday)

Standing Calf Raise

LEGS · Day A /B - Full Legs (Wednesday)

LEGS · Day A /B - Full Legs (Wednesday)

Cable Kneeling Hip Thrust

LEGS · Day A /B - Full Legs (Wednesday)

Cable standing hip external rotation

LEGS · Day A /B - Full Legs (Wednesday)

LEGS · Day A /B - Full Legs (Wednesday)

Romanian Deadlift

LEGS · Day A /B - Full Legs (Wednesday)

CORE · Day A /B - (Monday/Wednesday)

CORE · Day A /B - (Monday/Wednesday)

CORE · Day A /B - (Monday/Wednesday)

Weighted bag twists

CORE · Day A /B - (Monday/Wednesday)

Ab wheel rollout

CORE · Day A /B - (Monday/Wednesday)

CORE · Day A /B - (Monday/Wednesday)

Aug 7

Forearms · Biceps · Back · Scapula

9,585 lb

12 lifts · RPE 7

Triceps · Shoulders · Scapula · Chest

11 lifts · RPE 6.9

Scapula · Back · Biceps · Forearms

12 lifts · RPE 7

Core · Scapula · Chest · Triceps

16 lifts · RPE 7

Scapula · Back · Biceps · Forearms

12 lifts · RPE 7.2

Legs · Scapula · Triceps · Core

23 lifts · RPE 7

Back · Biceps · Forearms · Scapula

12 lifts · RPE 7

Scapula · Core · Chest · Triceps

17 lifts · RPE 7

Back · Biceps · Forearms · Scapula

12 lifts · RPE 7

Triceps · Chest · Shoulders · Scapula

11 lifts · RPE 7

Legs · Core · Scapula

16 lifts · RPE 7

Back · Biceps · Forearms · Scapula

12 lifts · RPE 6.9

Chest · Triceps · Core · Shoulders

17 lifts · RPE 6.9

Back · Biceps · Forearms · Scapula

12 lifts · RPE 7

Scapula · Triceps · Chest · Shoulders

11 lifts · RPE 7

Legs · Scapula · Core

16 lifts · RPE 7

Back · Forearms · Scapula · Biceps

12 lifts · RPE 7

Triceps · Shoulders · Core · Scapula

17 lifts · RPE 7

Back · Biceps · Forearms · Scapula

12 lifts · RPE 7

Chest · Triceps · Shoulders · Scapula

12 lifts · RPE 7.1

Scapula · Legs · Core

17 lifts · RPE 7.1

Back · Forearms · Scapula · Biceps

13 lifts · RPE 7.3

Scapula · Triceps · Shoulders · Core

18 lifts · RPE 7.2

Shoulder Scapula Stability · Forearm · Back · Bicep

13 lifts · RPE 7

Chest · Triceps · Shoulder Scapula Stability · Shoulder

12 lifts · RPE 7.2

Rotational / Core · Legs · Shoulder Scapula Stability

17 lifts · RPE 7

Shoulder Scapula Stability · Forearms · Back · Bicep

13 lifts · RPE 7.2

Shoulder Scapula Stability · Triceps · Rotational / Core · Chest

18 lifts · RPE 7.3

Shoulder Scapula Stability · Back · Bicep · Forearm

13 lifts · RPE 7.2

Shoulder Scapula Stability · Chest · Triceps · Shoulder

12 lifts · RPE 7

Shoulder Scapula Stability · Legs · Rotational / Core

17 lifts · RPE 7

Shoulder Scapula Stability · Back · Bicep · Forearms

13 lifts · RPE 7.2

Shoulder Scapula Stability · Chest · Triceps · Shoulder

18 lifts · RPE 7.6

Shoulder Scapula Stability · Back · Bicep · Forearm

Shoulder Scapula Stability · Chest · Triceps · Shoulder

24 lifts · RPE 7

Shoulder Scapula Stability · Legs · Rotational / Core

34 lifts · RPE 7

Shoulder Scapula Stability · Back · Bicep · Forearms

26 lifts · RPE 7

Shoulder Scapula Stability · Chest · Triceps · Shoulder

36 lifts · RPE 7

Shoulder Scapula Stability · Back · Bicep · Forearm

26 lifts · RPE 7.3

Shoulder Scapula Stability · Chest · Triceps · Shoulder

24 lifts · RPE 7.8

Shoulder Scapula Stability · Legs · Rotational / Core

34 lifts · RPE 7.1

Shoulder Scapula Stability · Back · Bicep · Forearms

26 lifts · RPE 7.5

Shoulder Scapula Stability · Chest · Triceps · Shoulder

36 lifts · RPE 8

Shoulder Scapula Stability · Back · Bicep · Forearm

13 lifts · RPE 7.4

Shoulder Scapula Stability · Chest · Triceps · Shoulder

12 lifts · RPE 7.6

Shoulder Scapula Stability · Legs · Rotational / Core

17 lifts · RPE 7.1

Shoulder Scapula Stability · Back · Bicep · Forearms

13 lifts · RPE 7.2

Shoulder Scapula Stability · Chest · Triceps · Shoulder

18 lifts · RPE 6.7

Shoulder Scapula Stability · Back · Bicep · Forearm

13 lifts · RPE 6.8

Shoulder Scapula Stability · Chest · Triceps · Shoulder

12 lifts · RPE 6.6

Shoulder Scapula Stability · Legs · Rotational / Core

17 lifts · RPE 6.6

Shoulder Scapula Stability · Back · Bicep · Forearms

13 lifts · RPE 6.5

Shoulder Scapula Stability · Chest · Triceps · Shoulder

18 lifts · RPE 6.1