Window: 2026-02-26 → 2026-05-28 Block split: 2026-05-07 (Old DC → New DC) Source: nsight · canonical report script Refreshed: 2026-05-28 10:28

Headline — started → now

Top movers across the 92-day window, ranked by e1RM gain from earliest working set to latest. Multi-session lifts only (single-session lifts can't show progression yet).

  1. Rogers Squat (legs) — 110×6 (3/5) → 250×10 (5/17) · +201 e1RM · 6 sessions
  2. Rogers Hip Press (legs) — 230×20 (3/5) → 340×20 (5/24) · +184 e1RM · 7 sessions
  3. Leg Press (Machine) (legs) — 170×20 (3/1) → 260×20 (5/6) · +150 e1RM · 9 sessions
  4. Rack Pull (back) — 275×7 (2/28) → 365×9 (4/24) · +135 e1RM · 6 sessions
  5. Hack Squat (Machine) (legs) — 180×3 (3/1) → 250×6 (5/24) · +102 e1RM · 10 sessions
  6. Bench Press (Smith Machine) (triceps) — 90×11 (3/1) → 160×12 (5/21) · +101 e1RM · 11 sessions
  7. Nautilus Leg Press (other) — 270×20 (5/10) → 320×20 (5/21) · +83 e1RM · 2 sessions
  8. Standing Calf Raise (Smith) (legs) — 140×12 (3/5) → 190×12 (5/24) · +70 e1RM · 7 sessions

Data flags

Surfaced so they don't read as performance signals. None of these are bugs in the report — they're quirks in how the underlying sessions got logged.

Routine fingerprint

Top session titles per block (sanity check that the shift date is right):

Block 1

Block 2

Carryover exercises (in both blocks)

13 exercises ran in both blocks. Share column shows what fraction of each block's sessions touched the lift — promoted/demoted tags flag big shifts in routine prominence.

Triceps Dip (Weighted) (triceps)

Share: 5/32 → 3/10 (16% → 30%) — promoted

Block Top set e1RM Sessions
Baseline (W2–4) 210.8×11 (3/5) 288 —
Block 1 217.6×14 (5/3) 319 5
Block 2 247.6×11 (5/24) 381 3

Δ arc (started → now): 210.8×11 (3/5) → 247.6×11 (5/24) · +36.8 lbs · +50 e1RM

Session log Block 1: 3/5 210.8×11, 3/14 210.8×11, 4/7 215.2×12, 4/18 216×13, 5/3 217.6×14

Session log Block 2: 5/13 217.6×11, 5/17 207.6×25, 5/24 247.6×11

Bent Over Row (Barbell) (back)

Share: 2/32 → 2/10 (6% → 20%) — promoted

Block Top set e1RM Sessions
Baseline (W2–4) 185×7 (3/22) 228 —
Block 1 185×7 (3/22) 228 2
Block 2 175×9 (5/23) 228 2

Δ arc (started → now): 185×6 (3/3) → 175×9 (5/23) · −10 lbs · +6 e1RM

Session log Block 1: 3/3 185×6, 3/22 185×7

Session log Block 2: 5/12 175×8, 5/23 175×9

Hack Squat (Machine) (legs)
Block Top set e1RM Sessions
Baseline (W2–4) 180×4 (3/19) 204 —
Block 1 180×8 (4/15) 228 8
Block 2 250×6 (5/24) 300 2

Δ arc (started → now): 180×3 (3/1) → 250×6 (5/24) · +70 lbs · +102 e1RM

Session log Block 1: 3/1 180×3, 3/19 180×4, 3/27 180×4, 3/31 180×4, 4/11 170×10, 4/15 180×8, 4/22 170×9, 4/26 180×8

Session log Block 2: 5/13 180×8, 5/24 250×6

Lying Leg Curl (Machine) (legs)
Block Top set e1RM Sessions
Baseline (W2–4) 70×14 (3/5) 103 —
Block 1 90×14 (5/3) 132 5
Block 2 90×17 (5/24) 141 2

Δ arc (started → now): 70×14 (3/5) → 90×17 (5/24) · +20 lbs · +38 e1RM

Session log Block 1: 3/5 70×14, 3/14 70×16, 4/7 80×15, 4/18 80×17, 5/3 90×14

Session log Block 2: 5/13 90×15, 5/24 90×17

Pendulum Squat (Machine) (legs)

Share: 1/32 → 2/10 (3% → 20%) — promoted

Block Top set e1RM Sessions
Block 1 70×6 (5/6) 84 1
Block 2 90×8 (5/21) 114 2

Δ arc (started → now): 70×6 (5/6) → 90×8 (5/21) · +20 lbs · +30 e1RM

Session log Block 1: 5/6 70×6

Session log Block 2: 5/10 85×7, 5/21 90×8

Rogers Hip Press (legs)
Block Top set e1RM Sessions
Baseline (W2–4) 230×20 (3/5) 383 —
Block 1 290×20 (5/3) 483 5
Block 2 340×20 (5/24) 567 2

Δ arc (started → now): 230×20 (3/5) → 340×20 (5/24) · +110 lbs · +184 e1RM

Session log Block 1: 3/5 230×20, 3/14 230×20, 4/7 270×20, 4/18 280×20, 5/3 290×20

Session log Block 2: 5/13 320×20, 5/24 340×20

Seated Leg Curl (Machine) (legs)
Block Top set e1RM Sessions
Baseline (W2–4) 125×15 (3/19) 188 —
Block 1 145×18 (4/26) 232 8
Block 2 150×16 (5/10) 230 2

Δ arc (started → now): 125×16 (3/1) → 150×15 (5/21) · +25 lbs · +33 e1RM

Session log Block 1: 3/1 125×16, 3/19 125×15, 3/27 125×17, 3/31 125×19, 4/11 140×16, 4/15 145×15, 4/22 145×17, 4/26 145×18

Session log Block 2: 5/10 150×16, 5/21 150×15

Standing Calf Raise (Smith) (legs)
Block Top set e1RM Sessions
Baseline (W2–4) 140×12 (3/5) 196 —
Block 1 170×12 (5/3) 238 5
Block 2 190×12 (5/24) 266 2

Δ arc (started → now): 140×12 (3/5) → 190×12 (5/24) · +50 lbs · +70 e1RM

Session log Block 1: 3/5 140×12, 3/14 140×12, 4/7 140×12, 4/18 160×12, 5/3 170×12

Session log Block 2: 5/13 170×12, 5/24 190×12

Rogers Shoulder Press (shoulders)
Block Top set e1RM Sessions
Baseline (W2–4) 80×12 (3/7) 112 —
Block 1 90×13 (5/5) 129 7
Block 2 95×11 (5/23) 132 2

Δ arc (started → now): 80×12 (3/7) → 95×11 (5/23) · +15 lbs · +18 e1RM

Session log Block 1: 3/7 80×12, 3/13 85×2, 3/15 80×13, 3/26 80×13, 4/10 90×9, 4/19 90×11, 5/5 90×13

Session log Block 2: 5/12 90×14, 5/23 95×11

Seated Shoulder Press (Machine) (shoulders)
Block Top set e1RM Sessions
Baseline (W2–4) 85×12 (3/22) 119 —
Block 1 100×12 (4/16) 140 5
Block 2 105×11 (5/19) 144 2

Δ arc (started → now): 85×12 (3/3) → 105×11 (5/19) · +20 lbs · +25 e1RM

Session log Block 1: 3/3 85×12, 3/22 85×12, 4/5 90×13, 4/16 100×12, 5/1 100×12

Session log Block 2: 5/8 100×13, 5/19 105×11

Bench Press (Smith Machine) (triceps)
Block Top set e1RM Sessions
Baseline (W2–4) 90×11 (3/19) 123 —
Block 1 140×13 (5/6) 201 9
Block 2 160×12 (5/21) 224 2

Δ arc (started → now): 90×11 (3/1) → 160×12 (5/21) · +70 lbs · +101 e1RM

Session log Block 1: 3/1 90×11, 3/19 90×11, 3/27 90×12, 3/31 90×14, 4/11 140×11, 4/15 120×11, 4/22 140×11, 4/26 140×12, 5/6 140×13

Session log Block 2: 5/10 140×14, 5/21 160×12

Rogers Squat (legs)

Share: 5/32 → 1/10 (16% → 10%) — demoted

Block Top set e1RM Sessions
Baseline (W2–4) 110×6 (3/5) 132 —
Block 1 190×8 (5/3) 241 5
Block 2 250×10 (5/17) 333 1

Δ arc (started → now): 110×6 (3/5) → 250×10 (5/17) · +140 lbs · +201 e1RM

Session log Block 1: 3/5 110×6, 3/14 110×8, 4/7 160×12, 4/18 180×7, 5/3 190×8

Session log Block 2: 5/17 250×10

Romanian Deadlift (Barbell) (legs)

Share: 1/32 → 1/10 (3% → 10%) — promoted

Block Top set e1RM Sessions
Block 1 175×8 (5/6) 222 1
Block 2 185×8 (5/17) 234 1

Δ arc (started → now): 175×8 (5/6) → 185×8 (5/17) · +10 lbs · +12 e1RM

Session log Block 1: 5/6 175×8

Session log Block 2: 5/17 185×8

New exercises (Block 2 only)

15 exercises introduced in Block 2 — not enough data yet for a clean arc on most. Details collapsed by default.

Chest Supported Row (back) — 2 sessions

Session log: 5/8 115×7, 5/19 115×8 First → Last: 115×7 (5/8) → 115×8 (5/19) | Best: 115×8 | Best e1RM: 146 | Δ Weight: +0 | Δ e1RM: +4

Single Arm Lat Pulldown (back) — 2 sessions

Session log: 5/8 60×15, 5/19 65×12 First → Last: 60×15 (5/8) → 65×12 (5/19) | Best: 65×12 | Best e1RM: 91 | Δ Weight: +5 | Δ e1RM: +1

Single Arm Curl (Cable) (biceps) — 2 sessions

Session log: 5/13 30×20, 5/24 40×14 First → Last: 30×20 (5/13) → 40×14 (5/24) | Best: 40×14 | Best e1RM: 59 | Δ Weight: +10 | Δ e1RM: +9

Converging Chest Press (other) — 2 sessions

Session log: 5/8 230×13, 5/19 230×14 First → Last: 230×13 (5/8) → 230×14 (5/19) | Best: 230×14 | Best e1RM: 337 | Δ Weight: +0 | Δ e1RM: +7

Lat Pulldown - WIde Grip (Cable) (other) — 2 sessions

Session log: 5/12 110×15, 5/23 130×11 First → Last: 110×15 (5/12) → 130×11 (5/23) | Best: 130×11 | Best e1RM: 178 | Δ Weight: +20 | Δ e1RM: +13

Leg Press Calf Raise (other) — 2 sessions

Session log: 5/10 190×12, 5/21 230×12 First → Last: 190×12 (5/10) → 230×12 (5/21) | Best: 230×12 | Best e1RM: 322 | Δ Weight: +40 | Δ e1RM: +56

Low-Incline Bench Press (Smith Machine) (other) — 2 sessions

Session log: 5/12 170×14, 5/23 180×14 First → Last: 170×14 (5/12) → 180×14 (5/23) | Best: 180×14 | Best e1RM: 264 | Δ Weight: +10 | Δ e1RM: +15

Nautilus Leg Press (other) — 2 sessions

Session log: 5/10 270×20, 5/21 320×20 First → Last: 270×20 (5/10) → 320×20 (5/21) | Best: 320×20 | Best e1RM: 533 | Δ Weight: +50 | Δ e1RM: +83

Strive Preacher Curl (other) — 2 sessions

Session log: 5/10 50×13, 5/21 50×15 First → Last: 50×13 (5/10) → 50×15 (5/21) | Best: 50×15 | Best e1RM: 75 | Δ Weight: +0 | Δ e1RM: +3

Iso-Lateral Low Row (back) — 1 session

Session log: 5/15 100×8 First → Last: 100×8 (5/15) → 100×8 (5/15) | Best: 100×8 | Best e1RM: 127 | Δ Weight: — | Δ e1RM: —

Seated Incline Curl (Dumbbell) (biceps) — 1 session

Session log: 5/17 20×25 First → Last: 20×25 (5/17) → 20×25 (5/17) | Best: 20×25 | Best e1RM: 37 | Δ Weight: — | Δ e1RM: —

Seated Calf Raise (legs) — 1 session

Session log: 5/17 115×12 First → Last: 115×12 (5/17) → 115×12 (5/17) | Best: 115×12 | Best e1RM: 161 | Δ Weight: — | Δ e1RM: —

Banded Incline Hammer Press (other) — 1 session

Session log: 5/15 75×11 First → Last: 75×11 (5/15) → 75×11 (5/15) | Best: 75×11 | Best e1RM: 102 | Δ Weight: — | Δ e1RM: —

Chin Up (Assisted) (other) — 1 session

Session log: 5/15 140×12 First → Last: 140×12 (5/15) → 140×12 (5/15) | Best: 140×12 | Best e1RM: 196 | Δ Weight: — | Δ e1RM: —

Seated Shoulder Press (Smith Machine) (other) — 1 session

Session log: 5/15 90×20 First → Last: 90×20 (5/15) → 90×20 (5/15) | Best: 90×20 | Best e1RM: 150 | Δ Weight: — | Δ e1RM: —

Retired exercises (Block 1 only)

14 exercises that ran in Block 1 but were dropped from Block 2. The arc you finished on each. Details collapsed by default.

EZ Bar Biceps Curl (biceps) — 9 sessions

Session log: 3/1 35×11, 3/19 35×11, 3/27 35×12, 3/31 35×13, 4/11 40×12, 4/15 50×18, 4/22 50×19, 4/26 60×14, 5/6 60×15 First → Last: 35×11 (3/1) → 60×15 (5/6) | Best: 60×15 | Best e1RM: 90 | Δ Weight: +25 | Δ e1RM: +42

Calf Press (Machine) (legs) — 9 sessions

Session log: 3/1 0×12, 3/19 0×12, 3/27 100×12, 3/31 100×12, 4/11 115×12, 4/15 125×12, 4/22 125×12, 4/26 130×12, 5/6 135×12 First → Last: 0×12 (3/1) → 135×12 (5/6) | Best: 135×12 | Best e1RM: 189 | Δ Weight: +135 | Δ e1RM: +189

Leg Press (Machine) (legs) — 9 sessions

Session log: 3/1 170×20, 3/19 170×20, 3/27 170×20, 3/31 200×20, 4/11 230×20, 4/15 240×20, 4/22 250×20, 4/26 250×20, 5/6 260×20 First → Last: 170×20 (3/1) → 260×20 (5/6) | Best: 260×20 | Best e1RM: 433 | Δ Weight: +90 | Δ e1RM: +150

Chin Up (Weighted) (back) — 7 sessions

Session log: 3/7 195.8×11, 3/13 200.8×12, 3/15 10×13, 3/26 198.9×13, 4/10 205.2×11, 4/19 206×13, 5/5 212.6×14 First → Last: 195.8×11 (3/7) → 212.6×14 (5/5) | Best: 212.6×14 | Best e1RM: 312 | Δ Weight: +16.8 | Δ e1RM: +44

T Bar Row (back) — 7 sessions

Session log: 3/7 125×6, 3/13 125×6, 3/15 125×6, 3/26 125×7, 4/10 125×7, 4/19 130×7, 5/5 135×6 First → Last: 125×6 (3/7) → 135×6 (5/5) | Best: 135×6 | Best e1RM: 162 | Δ Weight: +10 | Δ e1RM: +12

Hammer Incline Press (chest) — 7 sessions

Session log: 3/7 100×11, 3/13 100×11, 3/15 100×13, 3/26 100×13, 4/10 115×12, 4/19 120×10, 5/5 120×11 First → Last: 100×11 (3/7) → 120×11 (5/5) | Best: 120×11 | Best e1RM: 164 | Δ Weight: +20 | Δ e1RM: +27

Lat Pulldown (Machine) (back) — 6 sessions

Session log: 2/28 65×12, 3/10 140×14, 3/30 75×11, 4/2 70×12, 4/13 75×12, 4/24 75×13 First → Last: 65×12 (2/28) → 75×13 (4/24) | Best: 140×14 | Best e1RM: 205 | Δ Weight: +10 | Δ e1RM: +17

Rack Pull (back) — 6 sessions

Session log: 2/28 275×7, 3/10 315×8, 3/30 315×8, 4/2 335×8, 4/13 365×8, 4/24 365×9 First → Last: 275×7 (2/28) → 365×9 (4/24) | Best: 365×9 | Best e1RM: 474 | Δ Weight: +90 | Δ e1RM: +135

High Incline Smith Press (chest) — 6 sessions

Session log: 2/28 120×14, 3/10 140×10, 3/30 140×11, 4/2 160×10, 4/13 170×10, 4/24 170×11 First → Last: 120×14 (2/28) → 170×11 (4/24) | Best: 170×11 | Best e1RM: 232 | Δ Weight: +50 | Δ e1RM: +56

Legend Chess Press (chest) — 6 sessions

Session log: 2/28 115×2, 3/10 115×2, 3/30 115×2, 4/2 115×13, 4/13 125×14, 4/24 125×15 First → Last: 115×2 (2/28) → 125×15 (4/24) | Best: 125×15 | Best e1RM: 188 | Δ Weight: +10 | Δ e1RM: +65

Lat Pulldown - Close Grip (Cable) (back) — 5 sessions

Session log: 3/3 120×16, 3/22 140×15, 4/5 150×13, 4/16 150×14, 5/1 160×14 First → Last: 120×16 (3/3) → 160×14 (5/1) | Best: 160×14 | Best e1RM: 235 | Δ Weight: +40 | Δ e1RM: +51

Preacher Curl (Machine) (biceps) — 5 sessions

Session log: 3/5 50×11, 3/14 50×13, 4/7 50×13, 4/18 50×14, 5/3 70×13 First → Last: 50×11 (3/5) → 70×13 (5/3) | Best: 70×13 | Best e1RM: 100 | Δ Weight: +20 | Δ e1RM: +32

Incline Bench Press (Smith Machine) (chest) — 5 sessions

Session log: 3/3 170×10, 3/22 170×12, 4/5 170×13, 4/16 180×12, 5/1 180×12 First → Last: 170×10 (3/3) → 180×12 (5/1) | Best: 180×12 | Best e1RM: 252 | Δ Weight: +10 | Δ e1RM: +25

Bent Over Row (Smith Machine) (other) — 3 sessions

Session log: 4/5 140×7, 4/16 140×8, 5/1 170×2 First → Last: 140×7 (4/5) → 170×2 (5/1) | Best: 170×2 | Best e1RM: 181 | Δ Weight: +30 | Δ e1RM: +8