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495 sessions, 11725 sets, 36 movements at 14 gyms, 2023-11-08 to 2026-11-07. Drawn 2026-11-07 16:09 UTC from the Heavier record, as it stands this second.

Iron Harbour Amsterdam, Netherlands all gyms

Sessions
241
First
2024-11-07
Last
2026-11-07
Location
52.3845, 4.9005
exact location

exact location · Open in Google Maps (a search: paste the gym's own link below to keep it)

Same machines

Now: its own machines. Its machine numbers compare with this gym only.

Most done here

Movement SetsHeaviest
Deadlift360182.5 kg
Barbell Row35080 kg
Back Squat347117.5 kg
Romanian Deadlift345132.5 kg
Overhead Press33565 kg
Bench Press33597.5 kg
Standing Calf Raise31290 kg
Barbell Curl21047.5 kg
Lat Pulldown21085 kg
Leg Press207210 kg
Leg Curl20770 kg
Plank207BW

Every session here 241

2026-11-07 · Legs · Iron Harbour in progress
1 exercises, 2 sets · 1 038 kg
demo-live-replay
Back Squat A
60×10 87.5×5

Session page

2026-11-06 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 635 kg · 55 min
Back Squat A
60×10 87.5×4 117.5×6 117.5×6 117.5×6
Romanian Deadlift A
65×12 100×7 132.5×8 132.5×8 132.5×8
Leg Press C
210×10 210×10 210×10
Leg Curl C
70×10 70×10 70×10
Standing Calf Raise C
90×13 90×13 90×13
Plank B
BW×? BW×? BW×?

Session page

2026-11-02 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 230 kg · 50 min
Bench Press A
50×10 72.5×4 97.5×5 97.5×5 97.5×5
Overhead Press A
32.5×10 50×4 65×8 65×8 65×7
Incline Dumbbell Press A
28×11 28×11 28×11
Cable Fly C
22.5×12 22.5×12 22.5×12
Lateral Raise A
16×13 16×13 16×13
Triceps Pushdown C
50×11 50×11 50×10
Dip B
BW×20 BW×19 BW×18

Session page

2026-10-30 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 815 kg · 69 min
Deadlift A
90×7 137.5×3 182.5×3 182.5×3 182.5×2
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
40×12 60×5 80×7 80×7 80×6
Lat Pulldown C
85×9 85×9 85×8
Face Pull C
25×14 25×14 25×14
Rear Delt Fly A
10×13 10×13 10×13
Barbell Curl A
47.5×9 47.5×9 47.5×9

Session page

2026-10-28 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 723 kg · 65 min
Bench Press A
47.5×10 70×4 95×8 95×8 95×8
Overhead Press A
32.5×10 50×4 65×8 65×8 65×7
Incline Dumbbell Press A
28×10 28×10 28×10
Cable Fly C
22.5×11 22.5×11 22.5×10
Lateral Raise A
16×13 16×13 16×12
Triceps Pushdown C
50×10 50×10 50×10
Dip B
BW×20 BW×19 BW×18

Session page

2026-10-26 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 22 908 kg · 80 min
Back Squat A
57.5×10 85×4 115×8 115×8 115×7
Romanian Deadlift A
65×12 100×7 132.5×8 132.5×8 132.5×7
Leg Press C
200×15 200×15 200×15
Leg Curl C
70×11 70×11 70×11
Standing Calf Raise C
90×13 90×13 90×13
Plank B
BW×? BW×? BW×?

Session page

2026-10-23 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 868 kg · 54 min
Bench Press A
47.5×10 70×4 95×8 95×8 95×8
Overhead Press A
32.5×10 50×4 65×8 65×8 65×7
Incline Dumbbell Press A
28×10 28×10 28×9
Cable Fly C
22.5×11 22.5×11 22.5×11
Lateral Raise A
16×13 16×13 16×12
Triceps Pushdown C
50×11 50×11 50×11
Dip B
BW×20 BW×19 BW×18

Session page

2026-10-19 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 525 kg · 83 min
Deadlift A
90×7 137.5×3 182.5×3 182.5×3 182.5×2
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
40×12 57.5×5 77.5×10 77.5×10 77.5×9
Lat Pulldown C
85×9 85×9 85×9
Face Pull C
25×14 25×14 25×14
Rear Delt Fly A
10×13 10×13 10×12
Barbell Curl A
47.5×9 47.5×9 47.5×9

Session page

2026-10-16 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 681 kg · 50 min
Bench Press A
47.5×10 70×4 95×8 95×8 95×7
Overhead Press A
32.5×10 50×4 65×8 65×8 65×8
Incline Dumbbell Press A
28×9 28×9 28×8
Cable Fly C
22.5×11 22.5×11 22.5×10
Lateral Raise A
16×13 16×13 16×12
Triceps Pushdown C
50×11 50×11 50×10
Dip B
BW×20 BW×19 BW×18

Session page

2026-10-12 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 23 395 kg · 80 min
Back Squat A
57.5×10 85×4 115×8 115×8 115×8
Romanian Deadlift A
65×12 95×7 127.5×10 127.5×10 127.5×10
Leg Press C
200×15 200×15 200×15
Leg Curl C
70×10 70×10 70×9
Standing Calf Raise C
90×13 90×13 90×12
Plank B
BW×? BW×? BW×?

Session page

2026-10-09 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 510 kg · 64 min
Deadlift A
90×7 137.5×3 182.5×3 182.5×3 182.5×2
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
40×12 57.5×5 77.5×10 77.5×10 77.5×9
Lat Pulldown C
85×9 85×9 85×9
Face Pull C
25×14 25×14 25×13
Rear Delt Fly A
10×13 10×13 10×13
Barbell Curl A
47.5×9 47.5×9 47.5×9

Session page

2026-10-07 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 065 kg · 83 min
Bench Press A
47.5×10 70×4 95×7 95×7 95×6
Overhead Press A
32.5×10 50×4 65×7 65×7 65×7
Incline Dumbbell Press A
28×8 28×8 28×8
Cable Fly C
22.5×11 22.5×11 22.5×10
Lateral Raise A
16×11 16×11 16×11
Triceps Pushdown C
50×11 50×11 50×10
Dip B
BW×20 BW×19 BW×18

Session page

2026-09-28 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 11 162 kg · 69 min
Deadlift A
90×7 132.5×3 177.5×5 177.5×5 177.5×5
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
40×12 57.5×5 77.5×9 77.5×9 77.5×8
Lat Pulldown C
85×8 85×8 85×8
Face Pull C
25×14 25×14 25×13
Rear Delt Fly A
10×13 10×13 10×13
Barbell Curl A
47.5×9 47.5×9 47.5×8

Session page

2026-09-25 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 20 548 kg · 73 min
Back Squat A
57.5×10 85×4 115×5 115×5 115×5
Romanian Deadlift A
65×12 95×7 127.5×8 127.5×8 127.5×7
Leg Press C
200×13 200×13 200×13
Leg Curl C
70×11 70×11 70×11
Standing Calf Raise C
90×13 90×13 90×12
Plank B
BW×? BW×? BW×?

Session page

2026-09-19 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 084 kg · 68 min
Bench Press A
40×10 60×4 80×7 80×7 80×7
Overhead Press A
27.5×10 40×4 55×7 55×7 55×6
Incline Dumbbell Press A
22×11 22×11 22×10
Cable Fly C
20×11 20×11 20×11
Lateral Raise A
14×11 14×11 14×11
Triceps Pushdown C
42.5×11 42.5×11 42.5×11
Dip B
BW×20 BW×19 BW×18

Session page

2026-09-14 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 388 kg · 55 min
Bench Press A
47.5×10 70×4 95×7 95×7 95×7
Overhead Press A
32.5×10 50×4 65×7 65×7 65×7
Incline Dumbbell Press A
26×10 26×10 26×10
Cable Fly C
22.5×11 22.5×11 22.5×11
Lateral Raise A
16×12 16×12 16×12
Triceps Pushdown C
50×11 50×11 50×11
Dip B
BW×20 BW×19 BW×18

Session page

2026-09-12 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 20 342 kg · 66 min
Back Squat A
57.5×10 85×4 115×5 115×5 115×5
Romanian Deadlift A
60×12 92.5×7 122.5×10 122.5×10 122.5×10
Leg Press C
200×12 200×12 200×11
Leg Curl C
70×11 70×11 70×10
Standing Calf Raise C
90×13 90×13 90×12
Plank B
BW×? BW×? BW×?

Session page

2026-09-11 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 700 kg · 62 min
Deadlift A
90×7 132.5×3 177.5×3 177.5×3 177.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
40×12 57.5×5 77.5×7 77.5×7 77.5×7
Lat Pulldown C
85×8 85×8 85×8
Face Pull C
25×14 25×14 25×13
Rear Delt Fly A
10×13 10×13 10×12
Barbell Curl A
47.5×9 47.5×9 47.5×8

Session page

2026-08-28 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 925 kg · 79 min
Back Squat A
57.5×10 85×4 115×5 115×5 115×5
Romanian Deadlift A
60×12 92.5×7 122.5×9 122.5×9 122.5×9
Leg Press C
200×12 200×12 200×11
Leg Curl C
70×10 70×10 70×10
Standing Calf Raise C
90×13 90×13 90×13
Plank B
BW×? BW×? BW×?

Session page

2026-08-24 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 022 kg · 68 min
Bench Press A
47.5×10 70×4 95×7 95×7 95×7
Overhead Press A
32.5×10 50×4 65×6 65×6 65×6
Incline Dumbbell Press A
26×8 26×8 26×8
Cable Fly C
22.5×11 22.5×11 22.5×11
Lateral Raise A
16×12 16×12 16×11
Triceps Pushdown C
50×11 50×11 50×11
Dip B
BW×20 BW×19 BW×18

Session page

2026-08-22 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 525 kg · 68 min
Back Squat A
57.5×10 85×4 115×5 115×5 115×5
Romanian Deadlift A
60×12 92.5×7 122.5×9 122.5×9 122.5×9
Leg Press C
200×11 200×11 200×11
Leg Curl C
70×10 70×10 70×10
Standing Calf Raise C
90×13 90×13 90×13
Plank B
BW×? BW×? BW×?

Session page

2026-08-21 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 11 475 kg · 73 min
Deadlift A
90×7 132.5×3 177.5×4 177.5×4 177.5×4
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×10 75×10 75×9
Lat Pulldown C
80×12 80×12 80×11
Face Pull C
25×13 25×13 25×13
Rear Delt Fly A
10×12 10×12 10×12
Barbell Curl A
47.5×9 47.5×9 47.5×9

Session page

2026-08-10 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 018 kg · 85 min
Back Squat A
57.5×10 85×4 115×5 115×5 115×4
Romanian Deadlift A
60×12 92.5×7 122.5×9 122.5×9 122.5×8
Leg Press C
200×11 200×11 200×10
Leg Curl C
70×10 70×10 70×9
Standing Calf Raise C
90×13 90×13 90×13
Plank B
BW×? BW×? BW×?

Session page

2026-08-08 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 11 078 kg · 83 min
Deadlift A
90×7 132.5×3 177.5×4 177.5×4 177.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×9 75×9 75×8
Lat Pulldown C
80×12 80×12 80×12
Face Pull C
25×12 25×12 25×12
Rear Delt Fly A
10×12 10×12 10×12
Barbell Curl A
47.5×9 47.5×9 47.5×9

Session page

2026-08-07 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 770 kg · 75 min
Bench Press A
47.5×10 70×4 95×7 95×7 95×7
Overhead Press A
32.5×10 50×4 65×6 65×6 65×6
Incline Dumbbell Press A
26×8 26×8 26×8
Cable Fly C
22.5×10 22.5×10 22.5×10
Lateral Raise A
16×12 16×12 16×12
Triceps Pushdown C
50×10 50×10 50×9
Dip B
BW×20 BW×19 BW×18

Session page

2026-08-05 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 042 kg · 56 min
Back Squat A
57.5×10 85×4 115×5 115×5 115×5
Romanian Deadlift A
60×12 92.5×7 122.5×9 122.5×9 122.5×8
Leg Press C
200×11 200×11 200×10
Leg Curl C
70×10 70×10 70×9
Standing Calf Raise C
90×13 90×13 90×12
Plank B
BW×? BW×? BW×?

Session page

2026-08-03 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 588 kg · 78 min
Deadlift A
90×7 132.5×3 177.5×3 177.5×3 177.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×8 75×8 75×7
Lat Pulldown C
80×12 80×12 80×12
Face Pull C
22.5×15 22.5×15 22.5×14
Rear Delt Fly A
10×12 10×12 10×12
Barbell Curl A
47.5×9 47.5×9 47.5×9

Session page

2026-07-29 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 365 kg · 50 min
Back Squat A
57.5×10 85×4 115×5 115×5 115×5
Romanian Deadlift A
60×12 92.5×7 122.5×9 122.5×9 122.5×9
Leg Press C
200×11 200×11 200×11
Leg Curl C
70×10 70×10 70×9
Standing Calf Raise C
90×13 90×13 90×12
Plank B
BW×? BW×? BW×?

Session page

2026-07-22 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 455 kg · 52 min
Deadlift A
90×7 132.5×3 177.5×2 177.5×2 177.5×2
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×7 75×7 75×7
Lat Pulldown C
80×11 80×11 80×11
Face Pull C
22.5×14 22.5×14 22.5×13
Rear Delt Fly A
10×12 10×12 10×12
Barbell Curl A
47.5×8 47.5×8 47.5×8

Session page

2026-07-20 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 592 kg · 68 min
Bench Press A
47.5×10 70×4 95×7 95×7 95×6
Overhead Press A
32.5×10 50×4 65×5 65×5 65×4
Incline Dumbbell Press A
24×12 24×12 24×11
Cable Fly C
22.5×10 22.5×10 22.5×9
Lateral Raise A
16×12 16×12 16×11
Triceps Pushdown C
50×10 50×10 50×9
Dip B
BW×20 BW×19 BW×18

Session page

2026-07-17 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 905 kg · 55 min
Back Squat A
55×10 85×4 112.5×8 112.5×8 112.5×7
Romanian Deadlift A
60×12 92.5×7 122.5×8 122.5×8 122.5×8
Leg Press C
200×11 200×11 200×11
Leg Curl C
70×10 70×10 70×10
Standing Calf Raise C
90×13 90×13 90×12
Plank B
BW×? BW×? BW×?

Session page

2026-07-15 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 730 kg · 74 min
Deadlift A
90×7 132.5×3 177.5×3 177.5×3 177.5×2
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×7 75×7 75×7
Lat Pulldown C
80×11 80×11 80×10
Face Pull C
22.5×14 22.5×14 22.5×13
Rear Delt Fly A
10×12 10×12 10×12
Barbell Curl A
47.5×8 47.5×8 47.5×8

Session page

2026-07-13 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 6 442 kg · 53 min
Bench Press A
40×10 60×4 80×7 80×7 80×6
Overhead Press A
27.5×10 40×4 55×5 55×5 55×4
Incline Dumbbell Press A
20×11 20×11 20×11
Cable Fly C
20×10 20×10 20×10
Lateral Raise A
14×12 14×12 14×12
Triceps Pushdown C
42.5×10 42.5×10 42.5×9
Dip B
BW×20 BW×19 BW×18

Session page

2026-07-10 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 17 322 kg · 56 min
Back Squat A
47.5×10 70×4 95×8 95×8 95×8
Romanian Deadlift A
52.5×12 80×7 105×9 105×9 105×9
Leg Press C
170×11 170×11 170×10
Leg Curl C
60×10 60×10 60×10
Standing Calf Raise C
77.5×13 77.5×13 77.5×13
Plank B
BW×? BW×? BW×?

Session page

2026-07-08 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 465 kg · 51 min
Deadlift A
75×7 112.5×3 150×3 150×3 150×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
32.5×12 50×5 65×7 65×7 65×7
Lat Pulldown C
67.5×11 67.5×11 67.5×11
Face Pull C
20×14 20×14 20×13
Rear Delt Fly A
8×12 8×12 8×11
Barbell Curl A
40×8 40×8 40×7

Session page

2026-07-06 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 796 kg · 54 min
Bench Press A
47.5×10 70×4 95×7 95×7 95×7
Overhead Press A
32.5×10 50×4 65×5 65×5 65×5
Incline Dumbbell Press A
24×11 24×11 24×10
Cable Fly C
22.5×10 22.5×10 22.5×9
Lateral Raise A
15×15 15×15 15×15
Triceps Pushdown C
50×10 50×10 50×9
Dip B
BW×20 BW×19 BW×18

Session page

2026-07-04 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 20 048 kg · 77 min
Back Squat A
55×10 85×4 112.5×7 112.5×7 112.5×7
Romanian Deadlift A
60×12 92.5×7 122.5×9 122.5×9 122.5×9
Leg Press C
200×11 200×11 200×11
Leg Curl C
70×10 70×10 70×10
Standing Calf Raise C
90×13 90×13 90×12
Plank B
BW×? BW×? BW×?

Session page

2026-07-03 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 752 kg · 75 min
Deadlift A
90×7 132.5×3 177.5×3 177.5×3 177.5×2
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×7 75×7 75×7
Lat Pulldown C
80×11 80×11 80×10
Face Pull C
22.5×14 22.5×14 22.5×14
Rear Delt Fly A
10×12 10×12 10×12
Barbell Curl A
47.5×8 47.5×8 47.5×8

Session page

2026-06-27 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 405 kg · 73 min
Deadlift A
90×7 132.5×3 177.5×3 177.5×3 177.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×7 75×7 75×6
Lat Pulldown C
80×11 80×11 80×11
Face Pull C
22.5×14 22.5×14 22.5×14
Rear Delt Fly A
10×12 10×12 10×11
Barbell Curl A
45×12 45×12 45×12

Session page

2026-06-22 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 11 122 kg · 85 min
Deadlift A
85×7 130×3 172.5×5 172.5×5 172.5×5
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×6 75×6 75×6
Lat Pulldown C
80×11 80×11 80×11
Face Pull C
22.5×13 22.5×13 22.5×12
Rear Delt Fly A
10×12 10×12 10×12
Barbell Curl A
45×12 45×12 45×12

Session page

2026-06-19 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 368 kg · 65 min
Bench Press A
47.5×10 70×4 95×7 95×7 95×7
Overhead Press A
30×10 47.5×4 62.5×8 62.5×8 62.5×7
Incline Dumbbell Press A
24×10 24×10 24×9
Cable Fly C
20×14 20×14 20×13
Lateral Raise A
15×15 15×15 15×15
Triceps Pushdown C
50×10 50×10 50×10
Dip B
BW×20 BW×19 BW×18

Session page

2026-06-12 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 712 kg · 59 min
Bench Press A
47.5×10 70×4 95×5 95×5 95×5
Overhead Press A
30×10 47.5×4 62.5×8 62.5×8 62.5×7
Incline Dumbbell Press A
24×10 24×10 24×10
Cable Fly C
20×14 20×14 20×13
Lateral Raise A
15×14 15×14 15×13
Triceps Pushdown C
50×10 50×10 50×9
Dip B
BW×20 BW×19 BW×18

Session page

2026-06-01 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 505 kg · 63 min
Deadlift A
85×7 130×3 172.5×4 172.5×4 172.5×4
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×6 75×6 75×6
Lat Pulldown C
80×11 80×11 80×11
Face Pull C
22.5×12 22.5×12 22.5×12
Rear Delt Fly A
10×12 10×12 10×11
Barbell Curl A
45×12 45×12 45×11

Session page

2026-05-29 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 008 kg · 72 min
Bench Press A
47.5×10 70×4 95×6 95×6 95×5
Overhead Press A
30×10 47.5×4 62.5×8 62.5×8 62.5×8
Incline Dumbbell Press A
24×9 24×9 24×9
Cable Fly C
20×14 20×14 20×14
Lateral Raise A
15×15 15×15 15×14
Triceps Pushdown C
50×10 50×10 50×10
Dip B
BW×19 BW×18 BW×17

Session page

2026-05-27 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 20 218 kg · 53 min
Back Squat A
55×10 85×4 112.5×5 112.5×5 112.5×4
Romanian Deadlift A
60×12 87.5×7 117.5×9 117.5×9 117.5×8
Leg Press C
190×14 190×14 190×14
Leg Curl C
65×11 65×11 65×11
Standing Calf Raise C
90×12 90×12 90×12
Plank B
BW×? BW×? BW×?

Session page

2026-05-25 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 848 kg · 64 min
Deadlift A
85×7 130×3 172.5×3 172.5×3 172.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×6 75×6 75×6
Lat Pulldown C
80×11 80×11 80×10
Face Pull C
20×14 20×14 20×14
Rear Delt Fly A
10×12 10×12 10×11
Barbell Curl A
45×11 45×11 45×11

Session page

2026-05-23 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 838 kg · 56 min
Bench Press A
47.5×10 70×4 95×6 95×6 95×5
Overhead Press A
30×10 47.5×4 62.5×8 62.5×8 62.5×7
Incline Dumbbell Press A
24×8 24×8 24×8
Cable Fly C
20×14 20×14 20×14
Lateral Raise A
15×15 15×15 15×15
Triceps Pushdown C
50×10 50×10 50×9
Dip B
BW×18 BW×17 BW×16

Session page

2026-05-22 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 21 520 kg · 72 min
Back Squat A
55×10 82.5×4 110×8 110×8 110×8
Romanian Deadlift A
60×12 87.5×7 117.5×9 117.5×9 117.5×9
Leg Press C
190×14 190×14 190×14
Leg Curl C
65×12 65×12 65×11
Standing Calf Raise C
90×12 90×12 90×12
Plank B
BW×? BW×? BW×?

Session page

2026-05-20 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 098 kg · 77 min
Deadlift A
85×7 130×3 172.5×3 172.5×3 172.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
37.5×12 55×5 75×6 75×6 75×6
Lat Pulldown C
80×11 80×11 80×11
Face Pull C
20×14 20×14 20×13
Rear Delt Fly A
9×15 9×15 9×15
Barbell Curl A
45×12 45×12 45×12

Session page

2026-05-16 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 20 508 kg · 65 min
Back Squat A
55×10 82.5×4 110×8 110×8 110×8
Romanian Deadlift A
60×12 87.5×7 117.5×8 117.5×8 117.5×8
Leg Press C
190×13 190×13 190×13
Leg Curl C
65×12 65×12 65×11
Standing Calf Raise C
90×12 90×12 90×11
Plank B
BW×? BW×? BW×?

Session page

2026-05-13 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 140 kg · 59 min
Bench Press A
47.5×10 70×4 95×5 95×5 95×5
Overhead Press A
30×10 47.5×4 62.5×8 62.5×8 62.5×8
Incline Dumbbell Press A
22×12 22×12 22×12
Cable Fly C
20×14 20×14 20×14
Lateral Raise A
15×15 15×15 15×15
Triceps Pushdown C
47.5×12 47.5×12 47.5×11
Dip B
BW×18 BW×17 BW×16

Session page

2026-05-08 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 714 kg · 67 min
Bench Press A
47.5×10 70×4 95×5 95×5 95×5
Overhead Press A
30×10 47.5×4 62.5×7 62.5×7 62.5×6
Incline Dumbbell Press A
22×11 22×11 22×11
Cable Fly C
20×14 20×14 20×14
Lateral Raise A
15×15 15×15 15×14
Triceps Pushdown C
47.5×11 47.5×11 47.5×11
Dip B
BW×18 BW×17 BW×16

Session page

2026-05-06 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 445 kg · 54 min
Back Squat A
55×10 82.5×4 110×7 110×7 110×6
Romanian Deadlift A
60×12 87.5×7 117.5×8 117.5×8 117.5×7
Leg Press C
190×12 190×12 190×12
Leg Curl C
65×12 65×12 65×12
Standing Calf Raise C
90×12 90×12 90×11
Plank B
BW×? BW×? BW×?

Session page

2026-05-04 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 077 kg · 59 min
Deadlift A
75×7 110×3 147.5×3 147.5×3 147.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
30×12 47.5×5 62.5×10 62.5×10 62.5×10
Lat Pulldown C
67.5×11 67.5×11 67.5×11
Face Pull C
17.5×13 17.5×13 17.5×13
Rear Delt Fly A
8×13 8×13 8×13
Barbell Curl A
37.5×11 37.5×11 37.5×10

Session page

2026-05-01 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 6 266 kg · 67 min
Bench Press A
40×10 60×4 80×4 80×4 80×3
Overhead Press A
25×10 40×4 52.5×7 52.5×7 52.5×7
Incline Dumbbell Press A
18×11 18×11 18×11
Cable Fly C
17.5×14 17.5×14 17.5×14
Lateral Raise A
13×15 13×15 13×15
Triceps Pushdown C
40×11 40×11 40×11
Dip B
BW×18 BW×17 BW×16

Session page

2026-04-29 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 16 412 kg · 72 min
Back Squat A
45×10 70×4 92.5×7 92.5×7 92.5×7
Romanian Deadlift A
50×12 75×7 100×8 100×8 100×7
Leg Press C
160×12 160×12 160×11
Leg Curl C
55×12 55×12 55×11
Standing Calf Raise C
77.5×12 77.5×12 77.5×12
Plank B
BW×? BW×? BW×?

Session page

2026-04-27 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 126 kg · 78 min
Deadlift A
85×7 130×3 172.5×3 172.5×3 172.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 55×5 72.5×9 72.5×9 72.5×9
Lat Pulldown C
80×10 80×10 80×9
Face Pull C
20×13 20×13 20×13
Rear Delt Fly A
9×13 9×13 9×13
Barbell Curl A
45×11 45×11 45×11

Session page

2026-04-24 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 808 kg · 61 min
Bench Press A
47.5×10 70×4 95×5 95×5 95×5
Overhead Press A
30×10 47.5×4 62.5×7 62.5×7 62.5×7
Incline Dumbbell Press A
22×10 22×10 22×10
Cable Fly C
20×13 20×13 20×13
Lateral Raise A
15×15 15×15 15×15
Triceps Pushdown C
47.5×12 47.5×12 47.5×12
Dip B
BW×17 BW×16 BW×15

Session page

2026-04-22 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 668 kg · 69 min
Back Squat A
55×10 82.5×4 110×6 110×6 110×6
Romanian Deadlift A
60×12 87.5×7 117.5×9 117.5×9 117.5×8
Leg Press C
190×12 190×12 190×12
Leg Curl C
65×12 65×12 65×12
Standing Calf Raise C
90×12 90×12 90×12
Plank B
BW×? BW×? BW×?

Session page

2026-04-13 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 342 kg · 54 min
Back Squat A
55×10 82.5×4 110×6 110×6 110×6
Romanian Deadlift A
60×12 87.5×7 117.5×8 117.5×8 117.5×8
Leg Press C
190×12 190×12 190×12
Leg Curl C
65×12 65×12 65×12
Standing Calf Raise C
90×12 90×12 90×11
Plank B
BW×? BW×? BW×?

Session page

2026-04-10 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 11 034 kg · 83 min
Deadlift A
85×7 125×3 167.5×5 167.5×5 167.5×5
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 55×5 72.5×9 72.5×9 72.5×8
Lat Pulldown C
80×10 80×10 80×10
Face Pull C
20×13 20×13 20×13
Rear Delt Fly A
8×15 8×15 8×14
Barbell Curl A
45×11 45×11 45×10

Session page

2026-04-08 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 350 kg · 56 min
Bench Press A
47.5×10 70×4 95×5 95×5 95×5
Overhead Press A
30×10 47.5×4 62.5×6 62.5×6 62.5×5
Incline Dumbbell Press A
22×10 22×10 22×10
Cable Fly C
20×13 20×13 20×12
Lateral Raise A
15×14 15×14 15×14
Triceps Pushdown C
47.5×11 47.5×11 47.5×11
Dip B
BW×16 BW×15 BW×14

Session page

2026-04-06 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 255 kg · 69 min
Back Squat A
55×10 82.5×4 110×5 110×5 110×4
Romanian Deadlift A
60×12 87.5×7 117.5×9 117.5×9 117.5×9
Leg Press C
190×12 190×12 190×12
Leg Curl C
65×12 65×12 65×12
Standing Calf Raise C
90×12 90×12 90×11
Plank B
BW×? BW×? BW×?

Session page

2026-04-03 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 782 kg · 83 min
Deadlift A
85×7 125×3 167.5×5 167.5×5 167.5×5
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 55×5 72.5×9 72.5×9 72.5×8
Lat Pulldown C
80×9 80×9 80×9
Face Pull C
20×13 20×13 20×12
Rear Delt Fly A
8×15 8×15 8×15
Barbell Curl A
45×11 45×11 45×10

Session page

2026-04-01 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 755 kg · 79 min
Bench Press A
45×10 70×4 92.5×7 92.5×7 92.5×7
Overhead Press A
30×10 47.5×4 62.5×6 62.5×6 62.5×5
Incline Dumbbell Press A
22×10 22×10 22×10
Cable Fly C
20×12 20×12 20×12
Lateral Raise A
15×14 15×14 15×14
Triceps Pushdown C
47.5×11 47.5×11 47.5×10
Dip B
BW×15 BW×14 BW×13

Session page

2026-03-30 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 18 612 kg · 60 min
Back Squat A
55×10 82.5×4 110×5 110×5 110×5
Romanian Deadlift A
60×12 87.5×7 117.5×9 117.5×9 117.5×8
Leg Press C
190×11 190×11 190×11
Leg Curl C
65×12 65×12 65×11
Standing Calf Raise C
90×12 90×12 90×11
Plank B
BW×? BW×? BW×?

Session page

2026-03-28 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 694 kg · 82 min
Deadlift A
85×7 125×3 167.5×4 167.5×4 167.5×4
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 55×5 72.5×8 72.5×8 72.5×7
Lat Pulldown C
80×8 80×8 80×7
Face Pull C
20×12 20×12 20×12
Rear Delt Fly A
8×15 8×15 8×14
Barbell Curl A
45×11 45×11 45×10

Session page

2026-03-23 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 057 kg · 65 min
Deadlift A
85×7 125×3 167.5×4 167.5×4 167.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 55×5 72.5×7 72.5×7 72.5×7
Lat Pulldown C
75×12 75×12 75×11
Face Pull C
20×12 20×12 20×11
Rear Delt Fly A
8×15 8×15 8×14
Barbell Curl A
45×10 45×10 45×10

Session page

2026-03-20 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 266 kg · 50 min
Bench Press A
45×10 70×4 92.5×6 92.5×6 92.5×6
Overhead Press A
30×10 47.5×4 62.5×6 62.5×6 62.5×5
Incline Dumbbell Press A
22×10 22×10 22×9
Cable Fly C
20×11 20×11 20×10
Lateral Raise A
15×14 15×14 15×13
Triceps Pushdown C
47.5×10 47.5×10 47.5×10
Dip B
BW×13 BW×12 BW×11

Session page

2026-03-18 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 105 kg · 66 min
Back Squat A
55×10 80×4 107.5×8 107.5×8 107.5×7
Romanian Deadlift A
60×12 87.5×7 117.5×8 117.5×8 117.5×8
Leg Press C
190×10 190×10 190×9
Leg Curl C
65×12 65×12 65×11
Standing Calf Raise C
85×15 85×15 85×15
Plank B
BW×? BW×? BW×?

Session page

2026-03-04 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 590 kg · 67 min
Deadlift A
85×7 125×3 167.5×4 167.5×4 167.5×4
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 52.5×5 70×10 70×10 70×10
Lat Pulldown C
75×11 75×11 75×11
Face Pull C
17.5×14 17.5×14 17.5×14
Rear Delt Fly A
8×13 8×13 8×13
Barbell Curl A
45×10 45×10 45×9

Session page

2026-02-27 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 612 kg · 66 min
Back Squat A
55×10 80×4 107.5×6 107.5×6 107.5×5
Romanian Deadlift A
55×12 85×7 112.5×9 112.5×9 112.5×8
Leg Press C
180×13 180×13 180×13
Leg Curl C
65×11 65×11 65×11
Standing Calf Raise C
85×14 85×14 85×14
Plank B
BW×? BW×? BW×?

Session page

2026-02-25 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 969 kg · 55 min
Deadlift A
85×7 125×3 167.5×4 167.5×4 167.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 52.5×5 70×8 70×8 70×7
Lat Pulldown C
75×11 75×11 75×11
Face Pull C
17.5×14 17.5×14 17.5×14
Rear Delt Fly A
8×13 8×13 8×12
Barbell Curl A
45×10 45×10 45×10

Session page

2026-02-23 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 5 672 kg · 64 min
Bench Press A
40×10 57.5×4 77.5×5 77.5×5 77.5×5
Overhead Press A
25×10 40×4 52.5×5 52.5×5 52.5×4
Incline Dumbbell Press A
18×9 18×9 18×8
Cable Fly C
17.5×11 17.5×11 17.5×10
Lateral Raise A
13×14 13×14 13×14
Triceps Pushdown C
40×10 40×10 40×9
Dip B
BW×11 BW×10 BW×9

Session page

2026-02-21 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 16 112 kg · 73 min
Back Squat A
45×10 70×4 92.5×6 92.5×6 92.5×6
Romanian Deadlift A
47.5×12 70×7 95×9 95×9 95×8
Leg Press C
150×12 150×12 150×12
Leg Curl C
55×11 55×11 55×11
Standing Calf Raise C
72.5×14 72.5×14 72.5×13
Plank B
BW×? BW×? BW×?

Session page

2026-02-20 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 886 kg · 54 min
Deadlift A
70×7 107.5×3 142.5×4 142.5×4 142.5×4
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
30×12 45×5 60×9 60×9 60×9
Lat Pulldown C
65×11 65×11 65×11
Face Pull C
15×14 15×14 15×13
Rear Delt Fly A
7×13 7×13 7×13
Barbell Curl A
37.5×10 37.5×10 37.5×10

Session page

2026-02-18 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 5 694 kg · 63 min
Bench Press A
40×10 57.5×4 77.5×5 77.5×5 77.5×5
Overhead Press A
25×10 40×4 52.5×5 52.5×5 52.5×4
Incline Dumbbell Press A
18×9 18×9 18×9
Cable Fly C
17.5×11 17.5×11 17.5×11
Lateral Raise A
13×14 13×14 13×13
Triceps Pushdown C
40×10 40×10 40×9
Dip B
BW×11 BW×10 BW×9

Session page

2026-02-14 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 108 kg · 62 min
Back Squat A
55×10 80×4 107.5×5 107.5×5 107.5×5
Romanian Deadlift A
55×12 85×7 112.5×8 112.5×8 112.5×8
Leg Press C
180×13 180×13 180×13
Leg Curl C
65×11 65×11 65×10
Standing Calf Raise C
85×14 85×14 85×14
Plank B
BW×? BW×? BW×?

Session page

2026-02-11 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 006 kg · 79 min
Bench Press A
45×10 67.5×4 90×8 90×8 90×8
Overhead Press A
30×10 45×4 60×8 60×8 60×8
Incline Dumbbell Press A
22×8 22×8 22×7
Cable Fly C
20×11 20×11 20×11
Lateral Raise A
15×14 15×14 15×13
Triceps Pushdown C
47.5×10 47.5×10 47.5×10
Dip B
BW×11 BW×10 BW×9

Session page

2026-01-30 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 800 kg · 54 min
Back Squat A
52.5×10 80×4 105×8 105×8 105×8
Romanian Deadlift A
55×12 85×7 112.5×8 112.5×8 112.5×8
Leg Press C
180×13 180×13 180×13
Leg Curl C
65×11 65×11 65×11
Standing Calf Raise C
85×13 85×13 85×13
Plank B
BW×? BW×? BW×?

Session page

2026-01-26 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 640 kg · 74 min
Bench Press A
45×10 67.5×4 90×7 90×7 90×6
Overhead Press A
30×10 45×4 60×7 60×7 60×7
Incline Dumbbell Press A
20×12 20×12 20×11
Cable Fly C
20×11 20×11 20×10
Lateral Raise A
15×14 15×14 15×13
Triceps Pushdown C
47.5×10 47.5×10 47.5×10
Dip B
BW×11 BW×10 BW×9

Session page

2026-01-23 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 036 kg · 68 min
Deadlift A
85×7 125×3 167.5×3 167.5×3 167.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 52.5×5 70×8 70×8 70×7
Lat Pulldown C
75×9 75×9 75×9
Face Pull C
17.5×14 17.5×14 17.5×13
Rear Delt Fly A
7×15 7×15 7×14
Barbell Curl A
45×9 45×9 45×9

Session page

2026-01-19 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 18 705 kg · 69 min
Back Squat A
52.5×10 80×4 105×7 105×7 105×6
Romanian Deadlift A
55×12 80×7 107.5×10 107.5×10 107.5×10
Leg Press C
180×11 180×11 180×11
Leg Curl C
65×11 65×11 65×11
Standing Calf Raise C
85×13 85×13 85×12
Plank B
BW×? BW×? BW×?

Session page

2026-01-17 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 809 kg · 70 min
Deadlift A
80×7 122.5×3 162.5×5 162.5×5 162.5×5
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 52.5×5 70×8 70×8 70×8
Lat Pulldown C
75×8 75×8 75×8
Face Pull C
17.5×13 17.5×13 17.5×13
Rear Delt Fly A
7×14 7×14 7×14
Barbell Curl A
45×10 45×10 45×9

Session page

2026-01-16 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 360 kg · 82 min
Bench Press A
45×10 67.5×4 90×6 90×6 90×6
Overhead Press A
30×10 45×4 60×7 60×7 60×7
Incline Dumbbell Press A
20×11 20×11 20×11
Cable Fly C
20×10 20×10 20×9
Lateral Raise A
15×14 15×14 15×13
Triceps Pushdown C
47.5×10 47.5×10 47.5×10
Dip B
BW×11 BW×10 BW×9

Session page

2026-01-14 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 17 670 kg · 64 min
Back Squat A
52.5×10 80×4 105×6 105×6 105×5
Romanian Deadlift A
55×12 80×7 107.5×10 107.5×10 107.5×10
Leg Press C
180×10 180×10 180×9
Leg Curl C
65×11 65×11 65×11
Standing Calf Raise C
85×13 85×13 85×12
Plank B
BW×? BW×? BW×?

Session page

2026-01-12 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 776 kg · 82 min
Deadlift A
80×7 122.5×3 162.5×5 162.5×5 162.5×5
Pull-up B
BW×16 BW×15 BW×14
Barbell Row A
35×12 52.5×5 70×7 70×7 70×7
Lat Pulldown C
75×9 75×9 75×8
Face Pull C
17.5×13 17.5×13 17.5×12
Rear Delt Fly A
7×14 7×14 7×14
Barbell Curl A
45×10 45×10 45×10

Session page

2026-01-10 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 108 kg · 83 min
Bench Press A
45×10 67.5×4 90×6 90×6 90×6
Overhead Press A
30×10 45×4 60×6 60×6 60×6
Incline Dumbbell Press A
20×10 20×10 20×10
Cable Fly C
20×10 20×10 20×10
Lateral Raise A
15×14 15×14 15×14
Triceps Pushdown C
47.5×10 47.5×10 47.5×9
Dip B
BW×11 BW×10 BW×9

Session page

2026-01-09 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 20 330 kg · 69 min
Back Squat A
52.5×10 80×4 105×7 105×7 105×6
Romanian Deadlift A
55×12 80×7 107.5×10 107.5×10 107.5×10
Leg Press C
170×15 170×15 170×14
Leg Curl C
65×11 65×11 65×11
Standing Calf Raise C
85×13 85×13 85×13
Plank B
BW×? BW×? BW×?

Session page

2026-01-02 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 962 kg · 63 min
Back Squat A
52.5×10 80×4 105×7 105×7 105×7
Romanian Deadlift A
55×12 80×7 107.5×9 107.5×9 107.5×9
Leg Press C
170×15 170×15 170×15
Leg Curl C
65×11 65×11 65×10
Standing Calf Raise C
85×12 85×12 85×12
Plank B
BW×? BW×? BW×?

Session page

2025-12-31 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 10 046 kg · 57 min
Deadlift A
80×7 122.5×3 162.5×5 162.5×5 162.5×4
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 50×5 67.5×10 67.5×10 67.5×9
Lat Pulldown C
75×9 75×9 75×9
Face Pull C
17.5×12 17.5×12 17.5×11
Rear Delt Fly A
7×13 7×13 7×13
Barbell Curl A
45×10 45×10 45×9

Session page

2025-12-24 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 6 610 kg · 71 min
Bench Press A
45×10 67.5×4 90×5 90×5 90×5
Overhead Press A
30×10 45×4 60×5 60×5 60×5
Incline Dumbbell Press A
20×8 20×8 20×8
Cable Fly C
20×9 20×9 20×8
Lateral Raise A
15×13 15×13 15×13
Triceps Pushdown C
45×12 45×12 45×11
Dip B
BW×11 BW×10 BW×9

Session page

2025-12-19 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 20 005 kg · 81 min
Back Squat A
52.5×10 80×4 105×7 105×7 105×7
Romanian Deadlift A
55×12 80×7 107.5×9 107.5×9 107.5×8
Leg Press C
170×15 170×15 170×14
Leg Curl C
65×11 65×11 65×11
Standing Calf Raise C
85×13 85×13 85×13
Plank B
BW×? BW×? BW×?

Session page

2025-12-17 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 423 kg · 52 min
Deadlift A
80×7 122.5×3 162.5×4 162.5×4 162.5×4
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 50×5 67.5×9 67.5×9 67.5×9
Lat Pulldown C
75×8 75×8 75×8
Face Pull C
17.5×12 17.5×12 17.5×12
Rear Delt Fly A
7×13 7×13 7×13
Barbell Curl A
45×10 45×10 45×10

Session page

2025-12-15 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 5 594 kg · 69 min
Bench Press A
40×10 57.5×4 77.5×5 77.5×5 77.5×4
Overhead Press A
25×10 37.5×4 50×5 50×5 50×5
Incline Dumbbell Press A
16×8 16×8 16×8
Cable Fly C
17.5×10 17.5×10 17.5×10
Lateral Raise A
13×13 13×13 13×13
Triceps Pushdown C
37.5×12 37.5×12 37.5×11
Dip B
BW×11 BW×10 BW×9

Session page

2025-12-12 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 16 302 kg · 76 min
Back Squat A
45×10 67.5×4 90×7 90×7 90×6
Romanian Deadlift A
45×12 70×7 92.5×9 92.5×9 92.5×9
Leg Press C
140×14 140×14 140×13
Leg Curl C
55×11 55×11 55×10
Standing Calf Raise C
72.5×13 72.5×13 72.5×12
Plank B
BW×? BW×? BW×?

Session page

2025-12-10 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 909 kg · 69 min
Deadlift A
70×7 102.5×3 137.5×4 137.5×4 137.5×4
Pull-up B
BW×16 BW×15 BW×14
Barbell Row A
30×12 42.5×5 57.5×9 57.5×9 57.5×8
Lat Pulldown C
65×8 65×8 65×7
Face Pull C
15×12 15×12 15×12
Rear Delt Fly A
6×13 6×13 6×13
Barbell Curl A
37.5×10 37.5×10 37.5×10

Session page

2025-12-06 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 18 880 kg · 68 min
Back Squat A
52.5×10 80×4 105×6 105×6 105×5
Romanian Deadlift A
55×12 80×7 107.5×8 107.5×8 107.5×8
Leg Press C
170×14 170×14 170×14
Leg Curl C
65×11 65×11 65×10
Standing Calf Raise C
85×13 85×13 85×12
Plank B
BW×? BW×? BW×?

Session page

2025-12-05 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 238 kg · 69 min
Deadlift A
80×7 122.5×3 162.5×4 162.5×4 162.5×4
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 50×5 67.5×8 67.5×8 67.5×8
Lat Pulldown C
75×8 75×8 75×8
Face Pull C
15×15 15×15 15×15
Rear Delt Fly A
7×12 7×12 7×11
Barbell Curl A
45×10 45×10 45×10

Session page

2025-12-03 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 6 981 kg · 74 min
Bench Press A
45×10 67.5×4 90×5 90×5 90×4
Overhead Press A
30×10 42.5×4 57.5×7 57.5×7 57.5×6
Incline Dumbbell Press A
18×11 18×11 18×10
Cable Fly C
20×10 20×10 20×10
Lateral Raise A
15×13 15×13 15×13
Triceps Pushdown C
45×12 45×12 45×12
Dip B
BW×10 BW×9 BW×8

Session page

2025-12-01 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 19 450 kg · 80 min
Back Squat A
52.5×10 80×4 105×6 105×6 105×6
Romanian Deadlift A
50×12 77.5×7 102.5×10 102.5×10 102.5×9
Leg Press C
170×14 170×14 170×14
Leg Curl C
65×11 65×11 65×11
Standing Calf Raise C
85×13 85×13 85×13
Plank B
BW×? BW×? BW×?

Session page

2025-11-29 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 9 602 kg · 71 min
Deadlift A
80×7 122.5×3 162.5×3 162.5×3 162.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 50×5 67.5×9 67.5×9 67.5×9
Lat Pulldown C
70×12 70×12 70×12
Face Pull C
15×14 15×14 15×14
Rear Delt Fly A
6×15 6×15 6×14
Barbell Curl A
45×10 45×10 45×9

Session page

2025-11-26 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 18 135 kg · 84 min
Back Squat A
52.5×10 80×4 105×5 105×5 105×5
Romanian Deadlift A
50×12 77.5×7 102.5×10 102.5×10 102.5×9
Leg Press C
170×13 170×13 170×12
Leg Curl C
65×11 65×11 65×10
Standing Calf Raise C
85×12 85×12 85×12
Plank B
BW×? BW×? BW×?

Session page

2025-11-24 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 894 kg · 64 min
Deadlift A
80×7 122.5×3 162.5×3 162.5×3 162.5×2
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 50×5 67.5×8 67.5×8 67.5×8
Lat Pulldown C
70×11 70×11 70×10
Face Pull C
15×12 15×12 15×12
Rear Delt Fly A
6×14 6×14 6×13
Barbell Curl A
45×10 45×10 45×10

Session page

2025-11-22 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 653 kg · 57 min
Bench Press A
45×10 65×4 87.5×8 87.5×8 87.5×7
Overhead Press A
30×10 42.5×4 57.5×7 57.5×7 57.5×7
Incline Dumbbell Press A
18×9 18×9 18×8
Cable Fly C
20×10 20×10 20×9
Lateral Raise A
15×13 15×13 15×13
Triceps Pushdown C
45×12 45×12 45×12
Dip B
BW×9 BW×8 BW×7

Session page

2025-11-21 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 17 470 kg · 51 min
Back Squat A
52.5×10 80×4 105×5 105×5 105×4
Romanian Deadlift A
50×12 77.5×7 102.5×10 102.5×10 102.5×9
Leg Press C
170×11 170×11 170×10
Leg Curl C
65×11 65×11 65×10
Standing Calf Raise C
80×15 80×15 80×14
Plank B
BW×? BW×? BW×?

Session page

2025-11-17 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 970 kg · 79 min
Deadlift A
80×7 122.5×3 162.5×3 162.5×3 162.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 50×5 67.5×8 67.5×8 67.5×7
Lat Pulldown C
70×11 70×11 70×10
Face Pull C
15×12 15×12 15×12
Rear Delt Fly A
6×13 6×13 6×12
Barbell Curl A
45×10 45×10 45×10

Session page

2025-11-12 · Legs · Iron Harbour ♥
6 exercises, 22 sets, 3 bodyweight · 17 450 kg · 72 min
Back Squat A
52.5×10 80×4 105×5 105×5 105×5
Romanian Deadlift A
50×12 77.5×7 102.5×9 102.5×9 102.5×9
Leg Press C
170×11 170×11 170×10
Leg Curl C
65×11 65×11 65×10
Standing Calf Raise C
80×15 80×15 80×15
Plank B
BW×? BW×? BW×?

Session page

2025-11-10 · Pull · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 8 556 kg · 55 min
Deadlift A
80×7 122.5×3 162.5×3 162.5×3 162.5×3
Pull-up B
BW×17 BW×16 BW×15
Barbell Row A
35×12 50×5 67.5×7 67.5×7 67.5×6
Lat Pulldown C
70×10 70×10 70×10
Face Pull C
15×12 15×12 15×11
Rear Delt Fly A
6×12 6×12 6×12
Barbell Curl A
45×10 45×10 45×9

Session page

2025-11-07 · Push · Iron Harbour ♥
7 exercises, 25 sets, 3 bodyweight · 7 174 kg · 67 min
Bench Press A
45×10 65×4 87.5×7 87.5×7 87.5×7
Overhead Press A
30×10 42.5×4 57.5×5 57.5×5 57.5×5
Incline Dumbbell Press A
18×8 18×8 18×8
Cable Fly C
17.5×14 17.5×14 17.5×13
Lateral Raise A
15×13 15×13 15×12
Triceps Pushdown C
45×12 45×12 45×11
Dip B
BW×8 BW×7 BW×6

Session page

2025-10-23 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 14 485 kg · 76 min
Deadlift A
80×7 117.5×3 157.5×5 157.5×5 157.5×4
Front Squat A
35×10 52.5×4 70×8 70×8 70×7
Hip Thrust A
45×14 70×7 92.5×9 92.5×9 92.5×9
Leg Extension C
55×12 55×12 55×12
Standing Calf Raise C
80×15 80×15 80×15
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
32×? 32×? 32×?

Session page

2025-10-21 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 7 006 kg · 84 min
Incline Bench Press A
30×12 45×5 60×8 60×8 60×7
Chin-up B
BW×17 BW×16 BW×15
Dumbbell Shoulder Press A
24×11 24×11 24×11
Seated Cable Row C
70×10 70×10 70×9
Cable Fly C
17.5×13 17.5×13 17.5×13
Hammer Curl A
18×11 18×11 18×11
Overhead Triceps Extension C
32.5×10 32.5×10 32.5×9

Session page

2025-10-20 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 16 838 kg · 79 min
Back Squat A
52.5×10 80×4 105×5 105×5 105×5
Romanian Deadlift A
50×12 77.5×7 102.5×9 102.5×9 102.5×8
Leg Press C
170×10 170×10 170×9
Leg Curl C
65×11 65×11 65×10
Standing Calf Raise C
80×15 80×15 80×15
Plank B
BW×? BW×? BW×?

Session page

2025-10-16 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 13 885 kg · 63 min
Deadlift A
80×7 117.5×3 157.5×5 157.5×5 157.5×4
Front Squat A
35×10 52.5×4 70×8 70×8 70×8
Hip Thrust A
45×14 70×7 92.5×8 92.5×8 92.5×7
Leg Extension C
55×11 55×11 55×10
Standing Calf Raise C
80×15 80×15 80×14
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
32×? 32×? 32×?

Session page

2025-10-14 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 6 550 kg · 66 min
Incline Bench Press A
30×12 45×5 60×7 60×7 60×6
Chin-up B
BW×17 BW×16 BW×15
Dumbbell Shoulder Press A
24×10 24×10 24×9
Seated Cable Row C
70×9 70×9 70×8
Cable Fly C
17.5×13 17.5×13 17.5×12
Hammer Curl A
18×11 18×11 18×11
Overhead Triceps Extension C
30×11 30×11 30×11

Session page

2025-10-13 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 19 658 kg · 81 min
Back Squat A
50×10 77.5×4 102.5×8 102.5×8 102.5×8
Romanian Deadlift A
50×12 77.5×7 102.5×8 102.5×8 102.5×8
Leg Press C
160×15 160×15 160×14
Leg Curl C
65×11 65×11 65×11
Standing Calf Raise C
80×15 80×15 80×15
Plank B
BW×? BW×? BW×?

Session page

2025-10-10 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 048 kg · 57 min
Bench Press A
45×10 65×4 87.5×7 87.5×7 87.5×7
Barbell Row A
35×12 50×5 67.5×6 67.5×6 67.5×6
Overhead Press A
30×10 42.5×4 57.5×5 57.5×5 57.5×4
Lat Pulldown C
70×9 70×9 70×9
Lateral Raise A
15×13 15×13 15×12
Barbell Curl A
45×10 45×10 45×9
Triceps Pushdown C
45×12 45×12 45×11

Session page

2025-10-09 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 14 112 kg · 56 min
Deadlift A
80×7 117.5×3 157.5×4 157.5×4 157.5×4
Front Squat A
35×10 52.5×4 70×7 70×7 70×6
Hip Thrust A
45×14 65×7 87.5×12 87.5×12 87.5×12
Leg Extension C
55×10 55×10 55×9
Standing Calf Raise C
80×15 80×15 80×14
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
32×? 32×? 32×?

Session page

2025-10-07 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 6 170 kg · 54 min
Incline Bench Press A
30×12 45×5 60×5 60×5 60×5
Chin-up B
BW×17 BW×16 BW×15
Dumbbell Shoulder Press A
24×10 24×10 24×9
Seated Cable Row C
70×8 70×8 70×8
Cable Fly C
17.5×13 17.5×13 17.5×13
Hammer Curl A
18×11 18×11 18×10
Overhead Triceps Extension C
30×12 30×12 30×11

Session page

2025-10-02 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 12 158 kg · 51 min
Deadlift A
67.5×7 100×3 135×4 135×4 135×4
Front Squat A
30×10 45×4 60×7 60×7 60×7
Hip Thrust A
37.5×14 55×7 75×12 75×12 75×12
Leg Extension C
47.5×10 47.5×10 47.5×9
Standing Calf Raise C
67.5×15 67.5×15 67.5×15
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
32×? 32×? 32×?

Session page

2025-09-26 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 562 kg · 73 min
Bench Press A
45×10 65×4 87.5×7 87.5×7 87.5×7
Barbell Row A
32.5×12 50×5 65×10 65×10 65×10
Overhead Press A
30×10 42.5×4 57.5×5 57.5×5 57.5×4
Lat Pulldown C
70×9 70×9 70×8
Lateral Raise A
15×13 15×13 15×13
Barbell Curl A
45×10 45×10 45×9
Triceps Pushdown C
45×11 45×11 45×10

Session page

2025-09-25 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 13 585 kg · 53 min
Deadlift A
80×7 117.5×3 157.5×4 157.5×4 157.5×3
Front Squat A
35×10 52.5×4 70×6 70×6 70×5
Hip Thrust A
45×14 65×7 87.5×12 87.5×12 87.5×12
Leg Extension C
55×10 55×10 55×9
Standing Calf Raise C
80×14 80×14 80×14
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
32×? 32×? 32×?

Session page

2025-09-23 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 6 439 kg · 50 min
Incline Bench Press A
30×12 45×5 60×6 60×6 60×5
Chin-up B
BW×17 BW×16 BW×15
Dumbbell Shoulder Press A
24×10 24×10 24×9
Seated Cable Row C
65×11 65×11 65×10
Cable Fly C
17.5×12 17.5×12 17.5×12
Hammer Curl A
18×9 18×9 18×8
Overhead Triceps Extension C
30×11 30×11 30×10

Session page

2025-09-22 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 18 800 kg · 58 min
Back Squat A
50×10 77.5×4 102.5×8 102.5×8 102.5×8
Romanian Deadlift A
50×12 72.5×7 97.5×9 97.5×9 97.5×9
Leg Press C
160×14 160×14 160×13
Leg Curl C
65×10 65×10 65×10
Standing Calf Raise C
80×14 80×14 80×13
Plank B
BW×? BW×? BW×?

Session page

2025-09-18 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 13 325 kg · 74 min
Deadlift A
80×7 117.5×3 157.5×4 157.5×4 157.5×4
Front Squat A
35×10 52.5×4 70×5 70×5 70×4
Hip Thrust A
45×14 65×7 87.5×11 87.5×11 87.5×11
Leg Extension C
55×10 55×10 55×10
Standing Calf Raise C
80×14 80×14 80×14
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
32×? 32×? 32×?

Session page

2025-09-16 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 6 951 kg · 53 min
Incline Bench Press A
30×12 42.5×5 57.5×10 57.5×10 57.5×9
Chin-up B
BW×17 BW×16 BW×15
Dumbbell Shoulder Press A
24×10 24×10 24×10
Seated Cable Row C
65×10 65×10 65×9
Cable Fly C
17.5×12 17.5×12 17.5×12
Hammer Curl A
18×9 18×9 18×9
Overhead Triceps Extension C
30×11 30×11 30×11

Session page

2025-09-15 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 18 165 kg · 56 min
Back Squat A
50×10 77.5×4 102.5×8 102.5×8 102.5×7
Romanian Deadlift A
50×12 72.5×7 97.5×8 97.5×8 97.5×8
Leg Press C
160×14 160×14 160×13
Leg Curl C
65×10 65×10 65×10
Standing Calf Raise C
80×13 80×13 80×12
Plank B
BW×? BW×? BW×?

Session page

2025-09-12 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 165 kg · 72 min
Bench Press A
45×10 65×4 87.5×7 87.5×7 87.5×6
Barbell Row A
32.5×12 50×5 65×8 65×8 65×7
Overhead Press A
27.5×10 40×4 55×8 55×8 55×8
Lat Pulldown C
70×8 70×8 70×8
Lateral Raise A
15×12 15×12 15×11
Barbell Curl A
45×9 45×9 45×8
Triceps Pushdown C
45×11 45×11 45×10

Session page

2025-09-11 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 13 120 kg · 84 min
Deadlift A
80×7 117.5×3 157.5×3 157.5×3 157.5×3
Front Squat A
35×10 50×4 67.5×8 67.5×8 67.5×7
Hip Thrust A
45×14 65×7 87.5×11 87.5×11 87.5×11
Leg Extension C
55×10 55×10 55×9
Standing Calf Raise C
80×13 80×13 80×13
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
32×? 32×? 32×?

Session page

2025-09-09 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 6 635 kg · 80 min
Incline Bench Press A
30×12 42.5×5 57.5×10 57.5×10 57.5×10
Chin-up B
BW×17 BW×16 BW×15
Dumbbell Shoulder Press A
24×9 24×9 24×8
Seated Cable Row C
65×9 65×9 65×8
Cable Fly C
17.5×11 17.5×11 17.5×11
Hammer Curl A
18×9 18×9 18×9
Overhead Triceps Extension C
30×11 30×11 30×10

Session page

2025-09-08 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 18 230 kg · 54 min
Back Squat A
50×10 77.5×4 102.5×7 102.5×7 102.5×6
Romanian Deadlift A
45×12 70×7 92.5×10 92.5×10 92.5×10
Leg Press C
160×14 160×14 160×13
Leg Curl C
65×10 65×10 65×9
Standing Calf Raise C
80×13 80×13 80×13
Plank B
BW×? BW×? BW×?

Session page

2025-09-04 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 13 330 kg · 84 min
Deadlift A
75×7 115×3 152.5×5 152.5×5 152.5×4
Front Squat A
35×10 50×4 67.5×7 67.5×7 67.5×6
Hip Thrust A
45×14 65×7 87.5×10 87.5×10 87.5×10
Leg Extension C
55×10 55×10 55×9
Standing Calf Raise C
80×13 80×13 80×13
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
32×? 32×? 32×?

Session page

2025-09-02 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 6 460 kg · 73 min
Incline Bench Press A
30×12 42.5×5 57.5×10 57.5×10 57.5×9
Chin-up B
BW×17 BW×16 BW×15
Dumbbell Shoulder Press A
24×9 24×9 24×8
Seated Cable Row C
65×8 65×8 65×8
Cable Fly C
17.5×11 17.5×11 17.5×10
Hammer Curl A
18×9 18×9 18×9
Overhead Triceps Extension C
30×11 30×11 30×11

Session page

2025-09-01 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 18 055 kg · 81 min
Back Squat A
50×10 77.5×4 102.5×7 102.5×7 102.5×6
Romanian Deadlift A
45×12 70×7 92.5×9 92.5×9 92.5×8
Leg Press C
160×14 160×14 160×14
Leg Curl C
60×12 60×12 60×12
Standing Calf Raise C
80×12 80×12 80×12
Plank B
BW×? BW×? BW×?

Session page

2025-08-29 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 460 kg · 69 min
Bench Press A
45×10 65×4 87.5×6 87.5×6 87.5×6
Barbell Row A
32.5×12 50×5 65×8 65×8 65×8
Overhead Press A
27.5×10 40×4 55×7 55×7 55×7
Lat Pulldown C
65×12 65×12 65×12
Lateral Raise A
15×12 15×12 15×11
Barbell Curl A
45×8 45×8 45×8
Triceps Pushdown C
45×11 45×11 45×10

Session page

2025-08-28 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 13 362 kg · 65 min
Deadlift A
75×7 115×3 152.5×5 152.5×5 152.5×5
Front Squat A
35×10 50×4 67.5×6 67.5×6 67.5×6
Hip Thrust A
45×14 65×7 87.5×9 87.5×9 87.5×8
Leg Extension C
50×15 50×15 50×14
Standing Calf Raise C
80×12 80×12 80×12
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
30×? 30×? 30×?

Session page

2025-08-25 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 17 508 kg · 73 min
Back Squat A
50×10 77.5×4 102.5×6 102.5×6 102.5×5
Romanian Deadlift A
45×12 70×7 92.5×9 92.5×9 92.5×8
Leg Press C
160×14 160×14 160×14
Leg Curl C
60×11 60×11 60×10
Standing Calf Raise C
80×12 80×12 80×12
Plank B
BW×? BW×? BW×?

Session page

2025-08-21 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 782 kg · 52 min
Bench Press A
45×10 65×4 87.5×6 87.5×6 87.5×5
Barbell Row A
32.5×12 50×5 65×8 65×8 65×8
Overhead Press A
27.5×10 40×4 55×7 55×7 55×6
Lat Pulldown C
65×12 65×12 65×12
Lateral Raise A
15×12 15×12 15×12
Barbell Curl A
42.5×12 42.5×12 42.5×12
Triceps Pushdown C
45×11 45×11 45×10

Session page

2025-08-19 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 12 880 kg · 60 min
Deadlift A
75×7 115×3 152.5×5 152.5×5 152.5×5
Front Squat A
35×10 50×4 67.5×5 67.5×5 67.5×4
Hip Thrust A
45×14 65×7 87.5×8 87.5×8 87.5×7
Leg Extension C
50×15 50×15 50×15
Standing Calf Raise C
80×12 80×12 80×12
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
30×? 30×? 30×?

Session page

2025-08-15 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 17 118 kg · 52 min
Back Squat A
50×10 77.5×4 102.5×5 102.5×5 102.5×5
Romanian Deadlift A
45×12 70×7 92.5×8 92.5×8 92.5×8
Leg Press C
160×14 160×14 160×14
Leg Curl C
60×11 60×11 60×10
Standing Calf Raise C
80×12 80×12 80×12
Plank B
BW×? BW×? BW×?

Session page

2025-08-14 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 272 kg · 50 min
Bench Press A
45×10 65×4 87.5×5 87.5×5 87.5×4
Barbell Row A
32.5×12 50×5 65×8 65×8 65×8
Overhead Press A
27.5×10 40×4 55×7 55×7 55×7
Lat Pulldown C
65×11 65×11 65×10
Lateral Raise A
15×12 15×12 15×12
Barbell Curl A
42.5×12 42.5×12 42.5×11
Triceps Pushdown C
45×11 45×11 45×10

Session page

2025-08-11 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 6 542 kg · 83 min
Incline Bench Press A
30×12 42.5×5 57.5×8 57.5×8 57.5×7
Chin-up B
BW×17 BW×16 BW×15
Dumbbell Shoulder Press A
24×8 24×8 24×8
Seated Cable Row C
60×12 60×12 60×12
Cable Fly C
17.5×10 17.5×10 17.5×9
Hammer Curl A
18×8 18×8 18×7
Overhead Triceps Extension C
30×11 30×11 30×11

Session page

2025-08-08 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 17 100 kg · 81 min
Back Squat A
50×10 75×4 100×8 100×8 100×8
Romanian Deadlift A
45×12 65×7 87.5×10 87.5×10 87.5×10
Leg Press C
160×12 160×12 160×11
Leg Curl C
60×10 60×10 60×10
Standing Calf Raise C
80×12 80×12 80×12
Plank B
BW×? BW×? BW×?

Session page

2025-08-07 · Upper A · Iron Harbour
7 exercises, 27 sets · 10 830 kg · 74 min
Bench Press A
45×10 65×4 87.5×5 87.5×5 87.5×4
Barbell Row A
32.5×12 50×5 65×7 65×7 65×6
Overhead Press A
27.5×10 40×4 55×7 55×7 55×7
Lat Pulldown C
65×11 65×11 65×10
Lateral Raise A
15×12 15×12 15×12
Barbell Curl A
42.5×12 42.5×12 42.5×12
Triceps Pushdown C
45×9 45×9 45×9

Session page

2025-08-05 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 14 045 kg · 67 min
Deadlift A
75×7 115×3 152.5×5 152.5×5 152.5×5
Front Squat A
32.5×10 50×4 65×8 65×8 65×7
Hip Thrust A
40×14 62.5×7 82.5×12 82.5×12 82.5×12
Leg Extension C
50×14 50×14 50×14
Standing Calf Raise C
80×12 80×12 80×11
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
30×? 30×? 30×?

Session page

2025-08-01 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 17 475 kg · 80 min
Back Squat A
50×10 75×4 100×7 100×7 100×7
Romanian Deadlift A
45×12 65×7 87.5×10 87.5×10 87.5×10
Leg Press C
160×12 160×12 160×11
Leg Curl C
55×12 55×12 55×12
Standing Calf Raise C
75×15 75×15 75×15
Plank B
BW×? BW×? BW×?

Session page

2025-07-29 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 14 192 kg · 54 min
Deadlift A
75×7 115×3 152.5×5 152.5×5 152.5×5
Front Squat A
32.5×10 50×4 65×7 65×7 65×7
Hip Thrust A
40×14 62.5×7 82.5×11 82.5×11 82.5×11
Leg Extension C
50×14 50×14 50×13
Standing Calf Raise C
75×15 75×15 75×15
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
30×? 30×? 30×?

Session page

2025-07-28 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 522 kg · 70 min
Incline Bench Press A
25×12 37.5×5 50×8 50×8 50×8
Chin-up B
BW×17 BW×16 BW×15
Dumbbell Shoulder Press A
20×8 20×8 20×8
Seated Cable Row C
50×11 50×11 50×11
Cable Fly C
15×10 15×10 15×10
Hammer Curl A
14×12 14×12 14×12
Overhead Triceps Extension C
25×10 25×10 25×10

Session page

2025-07-25 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 15 165 kg · 78 min
Back Squat A
42.5×10 65×4 85×7 85×7 85×7
Romanian Deadlift A
37.5×12 55×7 75×10 75×10 75×10
Leg Press C
140×12 140×12 140×12
Leg Curl C
47.5×12 47.5×12 47.5×12
Standing Calf Raise C
65×15 65×15 65×14
Plank B
BW×? BW×? BW×?

Session page

2025-07-24 · Upper A · Iron Harbour
7 exercises, 27 sets · 9 438 kg · 66 min
Bench Press A
35×10 55×4 72.5×8 72.5×8 72.5×7
Barbell Row A
27.5×12 40×5 55×6 55×6 55×6
Overhead Press A
25×10 35×4 47.5×7 47.5×7 47.5×7
Lat Pulldown C
55×10 55×10 55×9
Lateral Raise A
13×12 13×12 13×11
Barbell Curl A
35×11 35×11 35×11
Triceps Pushdown C
37.5×10 37.5×10 37.5×9

Session page

2025-07-22 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 11 965 kg · 74 min
Deadlift A
65×7 97.5×3 130×5 130×5 130×4
Front Squat A
27.5×10 40×4 55×7 55×7 55×7
Hip Thrust A
35×14 52.5×7 70×11 70×11 70×10
Leg Extension C
42.5×14 42.5×14 42.5×14
Standing Calf Raise C
65×15 65×15 65×15
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
30×? 30×? 30×?

Session page

2025-07-18 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 17 388 kg · 59 min
Back Squat A
50×10 75×4 100×6 100×6 100×6
Romanian Deadlift A
45×12 65×7 87.5×9 87.5×9 87.5×9
Leg Press C
160×13 160×13 160×13
Leg Curl C
55×11 55×11 55×11
Standing Calf Raise C
75×15 75×15 75×15
Plank B
BW×? BW×? BW×?

Session page

2025-07-17 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 405 kg · 68 min
Bench Press A
42.5×10 65×4 85×7 85×7 85×6
Barbell Row A
30×12 47.5×5 62.5×10 62.5×10 62.5×10
Overhead Press A
27.5×10 40×4 55×6 55×6 55×5
Lat Pulldown C
65×10 65×10 65×9
Lateral Raise A
15×12 15×12 15×12
Barbell Curl A
42.5×11 42.5×11 42.5×11
Triceps Pushdown C
45×10 45×10 45×10

Session page

2025-07-15 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 13 850 kg · 71 min
Deadlift A
75×7 115×3 152.5×5 152.5×5 152.5×5
Front Squat A
32.5×10 50×4 65×6 65×6 65×5
Hip Thrust A
40×14 62.5×7 82.5×11 82.5×11 82.5×10
Leg Extension C
50×14 50×14 50×13
Standing Calf Raise C
75×15 75×15 75×15
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
30×? 30×? 30×?

Session page

2025-07-14 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 6 502 kg · 85 min
Incline Bench Press A
30×12 42.5×5 57.5×8 57.5×8 57.5×8
Chin-up B
BW×15 BW×14 BW×13
Dumbbell Shoulder Press A
22×11 22×11 22×11
Seated Cable Row C
60×10 60×10 60×9
Cable Fly C
15×15 15×15 15×15
Hammer Curl A
16×11 16×11 16×11
Overhead Triceps Extension C
27.5×11 27.5×11 27.5×10

Session page

2025-07-11 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 16 410 kg · 67 min
Back Squat A
50×10 75×4 100×6 100×6 100×6
Romanian Deadlift A
45×12 65×7 87.5×8 87.5×8 87.5×8
Leg Press C
160×12 160×12 160×11
Leg Curl C
55×11 55×11 55×11
Standing Calf Raise C
75×15 75×15 75×14
Plank B
BW×? BW×? BW×?

Session page

2025-07-10 · Upper A · Iron Harbour
7 exercises, 27 sets · 10 782 kg · 83 min
Bench Press A
42.5×10 65×4 85×6 85×6 85×5
Barbell Row A
30×12 47.5×5 62.5×9 62.5×9 62.5×8
Overhead Press A
27.5×10 40×4 55×6 55×6 55×6
Lat Pulldown C
65×9 65×9 65×9
Lateral Raise A
15×12 15×12 15×12
Barbell Curl A
42.5×11 42.5×11 42.5×10
Triceps Pushdown C
45×10 45×10 45×10

Session page

2025-07-08 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 12 800 kg · 73 min
Deadlift A
75×7 115×3 152.5×5 152.5×5 152.5×4
Front Squat A
32.5×10 50×4 65×4 65×4 65×4
Hip Thrust A
40×14 62.5×7 82.5×10 82.5×10 82.5×9
Leg Extension C
50×13 50×13 50×13
Standing Calf Raise C
75×14 75×14 75×14
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
30×? 30×? 30×?

Session page

2025-06-17 · Upper A · Iron Harbour
7 exercises, 27 sets · 10 262 kg · 60 min
Bench Press A
42.5×10 65×4 85×5 85×5 85×4
Barbell Row A
30×12 47.5×5 62.5×8 62.5×8 62.5×7
Overhead Press A
25×10 40×4 52.5×8 52.5×8 52.5×8
Lat Pulldown C
65×9 65×9 65×8
Lateral Raise A
15×12 15×12 15×12
Barbell Curl A
42.5×9 42.5×9 42.5×9
Triceps Pushdown C
45×10 45×10 45×9

Session page

2025-06-16 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 12 285 kg · 77 min
Deadlift A
75×7 115×3 152.5×5 152.5×5 152.5×4
Front Squat A
30×10 47.5×4 62.5×7 62.5×7 62.5×7
Hip Thrust A
40×14 62.5×7 82.5×8 82.5×8 82.5×8
Leg Extension C
50×12 50×12 50×12
Standing Calf Raise C
75×12 75×12 75×12
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
30×? 30×? 30×?

Session page

2025-06-13 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 958 kg · 70 min
Incline Bench Press A
27.5×12 40×5 55×9 55×9 55×8
Chin-up B
BW×13 BW×12 BW×11
Dumbbell Shoulder Press A
22×9 22×9 22×9
Seated Cable Row C
60×8 60×8 60×8
Cable Fly C
15×13 15×13 15×12
Hammer Curl A
16×9 16×9 16×9
Overhead Triceps Extension C
27.5×12 27.5×12 27.5×11

Session page

2025-06-10 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 16 615 kg · 51 min
Back Squat A
50×10 75×4 100×5 100×5 100×4
Romanian Deadlift A
40×12 62.5×7 82.5×9 82.5×9 82.5×9
Leg Press C
150×15 150×15 150×15
Leg Curl C
55×10 55×10 55×10
Standing Calf Raise C
70×14 70×14 70×13
Plank B
BW×? BW×? BW×?

Session page

2025-06-09 · Upper A · Iron Harbour
7 exercises, 27 sets · 10 080 kg · 66 min
Bench Press A
42.5×10 65×4 85×5 85×5 85×4
Barbell Row A
30×12 47.5×5 62.5×7 62.5×7 62.5×7
Overhead Press A
25×10 40×4 52.5×8 52.5×8 52.5×8
Lat Pulldown C
65×9 65×9 65×8
Lateral Raise A
15×12 15×12 15×11
Barbell Curl A
42.5×9 42.5×9 42.5×8
Triceps Pushdown C
45×10 45×10 45×9

Session page

2025-06-03 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 6 394 kg · 83 min
Incline Bench Press A
27.5×12 40×5 55×9 55×9 55×9
Chin-up B
BW×14 BW×13 BW×12
Dumbbell Shoulder Press A
22×8 22×8 22×8
Seated Cable Row C
55×12 55×12 55×12
Cable Fly C
15×12 15×12 15×12
Hammer Curl A
16×8 16×8 16×7
Overhead Triceps Extension C
27.5×12 27.5×12 27.5×11

Session page

2025-06-02 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 17 365 kg · 70 min
Back Squat A
50×10 72.5×4 97.5×8 97.5×8 97.5×8
Romanian Deadlift A
40×12 62.5×7 82.5×8 82.5×8 82.5×7
Leg Press C
150×15 150×15 150×15
Leg Curl C
50×12 50×12 50×12
Standing Calf Raise C
70×14 70×14 70×13
Plank B
BW×? BW×? BW×?

Session page

2025-05-30 · Upper A · Iron Harbour
7 exercises, 27 sets · 9 712 kg · 85 min
Bench Press A
42.5×10 65×4 85×5 85×5 85×5
Barbell Row A
30×12 47.5×5 62.5×6 62.5×6 62.5×6
Overhead Press A
25×10 40×4 52.5×8 52.5×8 52.5×7
Lat Pulldown C
65×8 65×8 65×8
Lateral Raise A
15×12 15×12 15×11
Barbell Curl A
42.5×8 42.5×8 42.5×7
Triceps Pushdown C
45×10 45×10 45×10

Session page

2025-05-29 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 12 995 kg · 80 min
Deadlift A
75×7 115×3 152.5×5 152.5×5 152.5×5
Front Squat A
30×10 47.5×4 62.5×6 62.5×6 62.5×6
Hip Thrust A
40×14 57.5×7 77.5×12 77.5×12 77.5×12
Leg Extension C
50×11 50×11 50×10
Standing Calf Raise C
70×14 70×14 70×13
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
30×? 30×? 30×?

Session page

2025-05-27 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 6 178 kg · 64 min
Incline Bench Press A
27.5×12 40×5 55×8 55×8 55×7
Chin-up B
BW×13 BW×12 BW×11
Dumbbell Shoulder Press A
22×8 22×8 22×7
Seated Cable Row C
55×12 55×12 55×11
Cable Fly C
15×12 15×12 15×12
Hammer Curl A
14×12 14×12 14×12
Overhead Triceps Extension C
27.5×11 27.5×11 27.5×11

Session page

2025-05-26 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 16 198 kg · 67 min
Back Squat A
50×10 72.5×4 97.5×7 97.5×7 97.5×6
Romanian Deadlift A
40×12 62.5×7 82.5×8 82.5×8 82.5×8
Leg Press C
150×14 150×14 150×13
Leg Curl C
50×12 50×12 50×11
Standing Calf Raise C
70×13 70×13 70×12
Plank B
BW×? BW×? BW×?

Session page

2025-05-23 · Upper A · Iron Harbour
7 exercises, 27 sets · 10 792 kg · 77 min
Bench Press A
40×10 62.5×4 82.5×8 82.5×8 82.5×7
Barbell Row A
30×12 47.5×5 62.5×6 62.5×6 62.5×5
Overhead Press A
25×10 40×4 52.5×8 52.5×8 52.5×7
Lat Pulldown C
60×12 60×12 60×11
Lateral Raise A
15×12 15×12 15×12
Barbell Curl A
42.5×8 42.5×8 42.5×7
Triceps Pushdown C
45×10 45×10 45×10

Session page

2025-05-22 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 12 038 kg · 60 min
Deadlift A
75×7 115×3 152.5×5 152.5×5 152.5×5
Front Squat A
30×10 47.5×4 62.5×4 62.5×4 62.5×3
Hip Thrust A
40×14 57.5×7 77.5×11 77.5×11 77.5×10
Leg Extension C
50×11 50×11 50×10
Standing Calf Raise C
70×13 70×13 70×12
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
28×? 28×? 28×?

Session page

2025-05-19 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 334 kg · 83 min
Incline Bench Press A
25×12 35×5 47.5×8 47.5×8 47.5×8
Chin-up B
BW×13 BW×12 BW×11
Dumbbell Shoulder Press A
18×8 18×8 18×8
Seated Cable Row C
47.5×12 47.5×12 47.5×12
Cable Fly C
12.5×12 12.5×12 12.5×11
Hammer Curl A
12×12 12×12 12×11
Overhead Triceps Extension C
22.5×11 22.5×11 22.5×10

Session page

2025-05-16 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 13 828 kg · 54 min
Back Squat A
40×10 62.5×4 82.5×7 82.5×7 82.5×6
Romanian Deadlift A
35×12 52.5×7 70×7 70×7 70×7
Leg Press C
130×14 130×14 130×14
Leg Curl C
42.5×12 42.5×12 42.5×12
Standing Calf Raise C
60×13 60×13 60×12
Plank B
BW×? BW×? BW×?

Session page

2025-05-15 · Upper A · Iron Harbour
7 exercises, 27 sets · 9 155 kg · 52 min
Bench Press A
35×10 52.5×4 70×8 70×8 70×7
Barbell Row A
25×12 40×5 52.5×6 52.5×6 52.5×5
Overhead Press A
22.5×10 35×4 45×8 45×8 45×8
Lat Pulldown C
50×12 50×12 50×12
Lateral Raise A
13×12 13×12 13×11
Barbell Curl A
35×8 35×8 35×7
Triceps Pushdown C
37.5×10 37.5×10 37.5×9

Session page

2025-05-13 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 10 155 kg · 81 min
Deadlift A
65×7 97.5×3 130×4 130×4 130×4
Front Squat A
25×10 40×4 52.5×5 52.5×5 52.5×5
Hip Thrust A
32.5×14 50×7 65×11 65×11 65×11
Leg Extension C
42.5×11 42.5×11 42.5×10
Standing Calf Raise C
60×13 60×13 60×13
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
28×? 28×? 28×?

Session page

2025-05-12 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 905 kg · 56 min
Incline Bench Press A
27.5×12 40×5 55×7 55×7 55×6
Chin-up B
BW×13 BW×12 BW×11
Dumbbell Shoulder Press A
22×8 22×8 22×8
Seated Cable Row C
55×12 55×12 55×12
Cable Fly C
15×11 15×11 15×10
Hammer Curl A
14×11 14×11 14×11
Overhead Triceps Extension C
27.5×10 27.5×10 27.5×10

Session page

2025-05-08 · Upper A · Iron Harbour
7 exercises, 27 sets · 10 556 kg · 76 min
Bench Press A
40×10 62.5×4 82.5×7 82.5×7 82.5×6
Barbell Row A
30×12 47.5×5 62.5×6 62.5×6 62.5×6
Overhead Press A
25×10 40×4 52.5×8 52.5×8 52.5×8
Lat Pulldown C
60×11 60×11 60×10
Lateral Raise A
14×14 14×14 14×13
Barbell Curl A
42.5×8 42.5×8 42.5×8
Triceps Pushdown C
45×10 45×10 45×10

Session page

2025-05-06 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 11 980 kg · 70 min
Deadlift A
75×7 115×3 152.5×4 152.5×4 152.5×4
Front Squat A
30×10 45×4 60×8 60×8 60×7
Hip Thrust A
40×14 57.5×7 77.5×11 77.5×11 77.5×11
Leg Extension C
50×10 50×10 50×9
Standing Calf Raise C
70×12 70×12 70×11
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
28×? 28×? 28×?

Session page

2025-05-05 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 803 kg · 67 min
Incline Bench Press A
27.5×12 40×5 55×7 55×7 55×7
Chin-up B
BW×12 BW×11 BW×10
Dumbbell Shoulder Press A
22×8 22×8 22×7
Seated Cable Row C
55×11 55×11 55×11
Cable Fly C
15×10 15×10 15×9
Hammer Curl A
14×11 14×11 14×11
Overhead Triceps Extension C
25×12 25×12 25×12

Session page

2025-04-29 · Upper A · Iron Harbour
7 exercises, 27 sets · 9 892 kg · 65 min
Bench Press A
40×10 62.5×4 82.5×6 82.5×6 82.5×6
Barbell Row A
30×12 47.5×5 62.5×6 62.5×6 62.5×6
Overhead Press A
25×10 40×4 52.5×7 52.5×7 52.5×7
Lat Pulldown C
60×10 60×10 60×10
Lateral Raise A
14×14 14×14 14×13
Barbell Curl A
42.5×8 42.5×8 42.5×7
Triceps Pushdown C
45×9 45×9 45×8

Session page

2025-04-28 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 11 298 kg · 72 min
Deadlift A
75×7 115×3 152.5×3 152.5×3 152.5×2
Front Squat A
30×10 45×4 60×7 60×7 60×7
Hip Thrust A
40×14 57.5×7 77.5×10 77.5×10 77.5×10
Leg Extension C
50×10 50×10 50×9
Standing Calf Raise C
65×14 65×14 65×14
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
28×? 28×? 28×?

Session page

2025-04-25 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 674 kg · 77 min
Incline Bench Press A
27.5×12 40×5 55×6 55×6 55×6
Chin-up B
BW×11 BW×10 BW×9
Dumbbell Shoulder Press A
22×8 22×8 22×8
Seated Cable Row C
55×11 55×11 55×11
Cable Fly C
12.5×15 12.5×15 12.5×15
Hammer Curl A
14×11 14×11 14×10
Overhead Triceps Extension C
25×11 25×11 25×10

Session page

2025-04-24 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 14 828 kg · 50 min
Back Squat A
50×10 72.5×4 97.5×6 97.5×6 97.5×6
Romanian Deadlift A
40×12 57.5×7 77.5×9 77.5×9 77.5×8
Leg Press C
150×12 150×12 150×12
Leg Curl C
50×10 50×10 50×9
Standing Calf Raise C
65×13 65×13 65×13
Plank B
BW×? BW×? BW×?

Session page

2025-04-22 · Upper A · Iron Harbour
7 exercises, 27 sets · 9 747 kg · 79 min
Bench Press A
40×10 62.5×4 82.5×6 82.5×6 82.5×5
Barbell Row A
30×12 47.5×5 62.5×6 62.5×6 62.5×6
Overhead Press A
25×10 40×4 52.5×6 52.5×6 52.5×6
Lat Pulldown C
60×9 60×9 60×9
Lateral Raise A
14×13 14×13 14×12
Barbell Curl A
42.5×8 42.5×8 42.5×7
Triceps Pushdown C
42.5×12 42.5×12 42.5×11

Session page

2025-04-21 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 10 632 kg · 51 min
Deadlift A
75×7 115×3 152.5×3 152.5×3 152.5×3
Front Squat A
30×10 45×4 60×6 60×6 60×6
Hip Thrust A
40×14 57.5×7 77.5×9 77.5×9 77.5×9
Leg Extension C
50×10 50×10 50×10
Standing Calf Raise C
65×12 65×12 65×11
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
28×? 28×? 28×?

Session page

2025-04-18 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 788 kg · 84 min
Incline Bench Press A
27.5×12 40×5 55×6 55×6 55×6
Chin-up B
BW×11 BW×10 BW×9
Dumbbell Shoulder Press A
20×12 20×12 20×12
Seated Cable Row C
55×11 55×11 55×11
Cable Fly C
12.5×15 12.5×15 12.5×15
Hammer Curl A
14×10 14×10 14×10
Overhead Triceps Extension C
25×10 25×10 25×10

Session page

2025-04-14 · Upper A · Iron Harbour
7 exercises, 27 sets · 9 206 kg · 72 min
Bench Press A
40×10 62.5×4 82.5×5 82.5×5 82.5×5
Barbell Row A
30×12 47.5×5 62.5×6 62.5×6 62.5×6
Overhead Press A
25×10 40×4 52.5×5 52.5×5 52.5×4
Lat Pulldown C
60×8 60×8 60×8
Lateral Raise A
14×12 14×12 14×12
Barbell Curl A
42.5×8 42.5×8 42.5×7
Triceps Pushdown C
42.5×12 42.5×12 42.5×12

Session page

2025-04-11 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 11 032 kg · 64 min
Deadlift A
75×7 115×3 152.5×3 152.5×3 152.5×3
Front Squat A
30×10 45×4 60×5 60×5 60×4
Hip Thrust A
40×14 57.5×7 77.5×8 77.5×8 77.5×7
Leg Extension C
45×15 45×15 45×15
Standing Calf Raise C
60×15 60×15 60×15
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
28×? 28×? 28×?

Session page

2025-03-20 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 772 kg · 70 min
Incline Bench Press A
30×12 45×5 60×6 60×6 60×6
Chin-up B
BW×10 BW×9 BW×8
Dumbbell Shoulder Press A
20×12 20×12 20×11
Seated Cable Row C
55×10 55×10 55×10
Cable Fly C
12.5×15 12.5×15 12.5×14
Hammer Curl A
14×10 14×10 14×10
Overhead Triceps Extension C
22.5×12 22.5×12 22.5×11

Session page

2025-03-18 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 14 678 kg · 85 min
Back Squat A
55×10 80×4 107.5×6 107.5×6 107.5×5
Romanian Deadlift A
40×12 60×7 80×10 80×10 80×9
Leg Press C
150×10 150×10 150×10
Leg Curl C
45×12 45×12 45×12
Standing Calf Raise C
60×15 60×15 60×14
Plank B
BW×? BW×? BW×?

Session page

2025-03-17 · Upper A · Iron Harbour
7 exercises, 27 sets · 12 139 kg · 74 min
Bench Press A
45×10 70×4 92.5×8 92.5×8 92.5×8
Barbell Row A
35×12 52.5×5 70×9 70×9 70×8
Overhead Press A
30×10 42.5×4 57.5×8 57.5×8 57.5×7
Lat Pulldown C
55×12 55×12 55×11
Lateral Raise A
14×12 14×12 14×12
Barbell Curl A
42.5×8 42.5×8 42.5×7
Triceps Pushdown C
42.5×12 42.5×12 42.5×11

Session page

2025-03-14 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 13 548 kg · 61 min
Deadlift A
82.5×7 125×3 165×5 165×5 165×4
Front Squat A
32.5×10 50×4 65×8 65×8 65×7
Hip Thrust A
42.5×14 65×7 85×11 85×11 85×11
Leg Extension C
45×14 45×14 45×14
Standing Calf Raise C
60×14 60×14 60×14
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
28×? 28×? 28×?

Session page

2025-03-13 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 341 kg · 76 min
Incline Bench Press A
30×12 45×5 60×6 60×6 60×5
Chin-up B
BW×10 BW×9 BW×8
Dumbbell Shoulder Press A
20×10 20×10 20×10
Seated Cable Row C
55×9 55×9 55×8
Cable Fly C
12.5×14 12.5×14 12.5×13
Hammer Curl A
14×10 14×10 14×9
Overhead Triceps Extension C
22.5×12 22.5×12 22.5×11

Session page

2025-03-10 · Upper A · Iron Harbour
7 exercises, 27 sets · 10 418 kg · 84 min
Bench Press A
40×10 57.5×4 77.5×8 77.5×8 77.5×8
Barbell Row A
30×12 45×5 60×9 60×9 60×9
Overhead Press A
25×10 37.5×4 50×8 50×8 50×8
Lat Pulldown C
47.5×12 47.5×12 47.5×11
Lateral Raise A
12×11 12×11 12×11
Barbell Curl A
35×8 35×8 35×7
Triceps Pushdown C
35×12 35×12 35×12

Session page

2025-03-07 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 11 022 kg · 55 min
Deadlift A
70×7 105×3 140×4 140×4 140×3
Front Squat A
27.5×10 40×4 55×8 55×8 55×8
Hip Thrust A
35×14 55×7 72.5×12 72.5×12 72.5×12
Leg Extension C
37.5×14 37.5×14 37.5×13
Standing Calf Raise C
50×13 50×13 50×12
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
28×? 28×? 28×?

Session page

2025-03-06 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 4 574 kg · 75 min
Incline Bench Press A
25×12 37.5×5 50×6 50×6 50×5
Chin-up B
BW×10 BW×9 BW×8
Dumbbell Shoulder Press A
16×11 16×11 16×10
Seated Cable Row C
47.5×9 47.5×9 47.5×8
Cable Fly C
10×14 10×14 10×13
Hammer Curl A
12×10 12×10 12×10
Overhead Triceps Extension C
20×12 20×12 20×12

Session page

2025-03-03 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 16 460 kg · 78 min
Back Squat A
52.5×10 80×4 105×8 105×8 105×8
Romanian Deadlift A
40×12 60×7 80×9 80×9 80×9
Leg Press C
140×15 140×15 140×15
Leg Curl C
45×12 45×12 45×11
Standing Calf Raise C
60×12 60×12 60×12
Plank B
BW×? BW×? BW×?

Session page

2025-02-27 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 13 028 kg · 73 min
Deadlift A
82.5×7 125×3 165×5 165×5 165×5
Front Squat A
32.5×10 50×4 65×6 65×6 65×6
Hip Thrust A
42.5×14 65×7 85×11 85×11 85×11
Leg Extension C
45×14 45×14 45×14
Standing Calf Raise C
60×12 60×12 60×12
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
28×? 28×? 28×?

Session page

2025-02-25 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 928 kg · 78 min
Incline Bench Press A
30×12 42.5×5 57.5×10 57.5×10 57.5×10
Chin-up B
BW×10 BW×9 BW×8
Dumbbell Shoulder Press A
20×11 20×11 20×11
Seated Cable Row C
55×8 55×8 55×8
Cable Fly C
12.5×13 12.5×13 12.5×13
Hammer Curl A
14×10 14×10 14×10
Overhead Triceps Extension C
22.5×11 22.5×11 22.5×11

Session page

2025-02-18 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 15 495 kg · 68 min
Back Squat A
52.5×10 80×4 105×7 105×7 105×7
Romanian Deadlift A
40×12 60×7 80×9 80×9 80×9
Leg Press C
140×14 140×14 140×13
Leg Curl C
45×11 45×11 45×11
Standing Calf Raise C
60×12 60×12 60×12
Plank B
BW×? BW×? BW×?

Session page

2025-02-14 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 12 882 kg · 74 min
Deadlift A
82.5×7 125×3 165×5 165×5 165×5
Front Squat A
32.5×10 50×4 65×6 65×6 65×6
Hip Thrust A
42.5×14 65×7 85×11 85×11 85×10
Leg Extension C
45×14 45×14 45×14
Standing Calf Raise C
60×12 60×12 60×11
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
26×? 26×? 26×?

Session page

2025-02-13 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 676 kg · 80 min
Incline Bench Press A
30×12 42.5×5 57.5×10 57.5×10 57.5×10
Chin-up B
BW×10 BW×9 BW×8
Dumbbell Shoulder Press A
20×8 20×8 20×7
Seated Cable Row C
55×8 55×8 55×8
Cable Fly C
12.5×12 12.5×12 12.5×12
Hammer Curl A
14×10 14×10 14×9
Overhead Triceps Extension C
22.5×11 22.5×11 22.5×11

Session page

2025-02-10 · Upper A · Iron Harbour
7 exercises, 27 sets · 12 018 kg · 72 min
Bench Press A
45×10 70×4 92.5×7 92.5×7 92.5×6
Barbell Row A
35×12 52.5×5 70×9 70×9 70×8
Overhead Press A
30×10 42.5×4 57.5×8 57.5×8 57.5×8
Lat Pulldown C
55×10 55×10 55×10
Lateral Raise A
13×15 13×15 13×15
Barbell Curl A
40×11 40×11 40×11
Triceps Pushdown C
42.5×12 42.5×12 42.5×12

Session page

2025-02-06 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 758 kg · 76 min
Incline Bench Press A
30×12 42.5×5 57.5×9 57.5×9 57.5×8
Chin-up B
BW×10 BW×9 BW×8
Dumbbell Shoulder Press A
20×8 20×8 20×7
Seated Cable Row C
50×12 50×12 50×11
Cable Fly C
12.5×11 12.5×11 12.5×10
Hammer Curl A
14×10 14×10 14×9
Overhead Triceps Extension C
22.5×10 22.5×10 22.5×10

Session page

2025-02-04 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 15 240 kg · 50 min
Back Squat A
52.5×10 80×4 105×7 105×7 105×7
Romanian Deadlift A
40×12 60×7 80×9 80×9 80×8
Leg Press C
140×13 140×13 140×13
Leg Curl C
40×12 40×12 40×12
Standing Calf Raise C
55×14 55×14 55×14
Plank B
BW×? BW×? BW×?

Session page

2025-01-31 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 880 kg · 84 min
Bench Press A
45×10 70×4 92.5×7 92.5×7 92.5×6
Barbell Row A
35×12 52.5×5 70×9 70×9 70×8
Overhead Press A
30×10 42.5×4 57.5×8 57.5×8 57.5×8
Lat Pulldown C
55×10 55×10 55×9
Lateral Raise A
13×15 13×15 13×15
Barbell Curl A
40×11 40×11 40×10
Triceps Pushdown C
42.5×12 42.5×12 42.5×11

Session page

2025-01-27 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 14 340 kg · 56 min
Back Squat A
52.5×10 80×4 105×7 105×7 105×7
Romanian Deadlift A
40×12 60×7 80×9 80×9 80×8
Leg Press C
140×12 140×12 140×11
Leg Curl C
40×11 40×11 40×11
Standing Calf Raise C
55×13 55×13 55×12
Plank B
BW×? BW×? BW×?

Session page

2025-01-24 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 978 kg · 84 min
Bench Press A
45×10 70×4 92.5×7 92.5×7 92.5×6
Barbell Row A
35×12 52.5×5 70×9 70×9 70×9
Overhead Press A
30×10 42.5×4 57.5×8 57.5×8 57.5×7
Lat Pulldown C
55×10 55×10 55×10
Lateral Raise A
13×14 13×14 13×13
Barbell Curl A
40×11 40×11 40×11
Triceps Pushdown C
42.5×12 42.5×12 42.5×12

Session page

2025-01-23 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 11 822 kg · 82 min
Deadlift A
82.5×7 125×3 165×4 165×4 165×4
Front Squat A
30×10 47.5×4 62.5×7 62.5×7 62.5×6
Hip Thrust A
42.5×14 65×7 85×10 85×10 85×9
Leg Extension C
45×13 45×13 45×12
Standing Calf Raise C
55×12 55×12 55×11
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
26×? 26×? 26×?

Session page

2025-01-21 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 419 kg · 63 min
Incline Bench Press A
30×12 42.5×5 57.5×6 57.5×6 57.5×5
Chin-up B
BW×10 BW×9 BW×8
Dumbbell Shoulder Press A
18×12 18×12 18×11
Seated Cable Row C
50×12 50×12 50×12
Cable Fly C
12.5×10 12.5×10 12.5×10
Hammer Curl A
14×9 14×9 14×8
Overhead Triceps Extension C
20×12 20×12 20×11

Session page

2025-01-20 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 13 490 kg · 81 min
Back Squat A
52.5×10 80×4 105×7 105×7 105×7
Romanian Deadlift A
40×12 60×7 80×8 80×8 80×7
Leg Press C
140×11 140×11 140×11
Leg Curl C
40×11 40×11 40×11
Standing Calf Raise C
55×11 55×11 55×10
Plank B
BW×? BW×? BW×?

Session page

2025-01-17 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 246 kg · 85 min
Bench Press A
45×10 70×4 92.5×5 92.5×5 92.5×5
Barbell Row A
35×12 52.5×5 70×9 70×9 70×9
Overhead Press A
30×10 42.5×4 57.5×7 57.5×7 57.5×6
Lat Pulldown C
55×10 55×10 55×9
Lateral Raise A
13×14 13×14 13×13
Barbell Curl A
40×11 40×11 40×11
Triceps Pushdown C
42.5×12 42.5×12 42.5×11

Session page

2025-01-14 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 458 kg · 60 min
Incline Bench Press A
30×12 42.5×5 57.5×6 57.5×6 57.5×5
Chin-up B
BW×9 BW×8 BW×7
Dumbbell Shoulder Press A
18×12 18×12 18×11
Seated Cable Row C
50×12 50×12 50×12
Cable Fly C
10×15 10×15 10×14
Hammer Curl A
14×9 14×9 14×9
Overhead Triceps Extension C
20×11 20×11 20×11

Session page

2025-01-10 · Upper A · Iron Harbour
7 exercises, 27 sets · 10 938 kg · 68 min
Bench Press A
45×10 70×4 92.5×5 92.5×5 92.5×5
Barbell Row A
35×12 52.5×5 70×9 70×9 70×9
Overhead Press A
30×10 42.5×4 57.5×6 57.5×6 57.5×6
Lat Pulldown C
55×9 55×9 55×8
Lateral Raise A
13×14 13×14 13×14
Barbell Curl A
40×11 40×11 40×10
Triceps Pushdown C
42.5×12 42.5×12 42.5×11

Session page

2025-01-07 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 328 kg · 66 min
Incline Bench Press A
30×12 42.5×5 57.5×6 57.5×6 57.5×5
Chin-up B
BW×8 BW×7 BW×6
Dumbbell Shoulder Press A
18×11 18×11 18×10
Seated Cable Row C
50×12 50×12 50×12
Cable Fly C
10×14 10×14 10×14
Hammer Curl A
14×8 14×8 14×7
Overhead Triceps Extension C
20×11 20×11 20×11

Session page

2024-12-31 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 10 948 kg · 83 min
Deadlift A
82.5×7 125×3 165×3 165×3 165×2
Front Squat A
30×10 45×4 60×8 60×8 60×7
Hip Thrust A
42.5×14 65×7 85×9 85×9 85×8
Leg Extension C
45×10 45×10 45×9
Standing Calf Raise C
50×15 50×15 50×15
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
24×? 24×? 24×?

Session page

2024-12-30 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 4 534 kg · 76 min
Incline Bench Press A
25×12 37.5×5 50×6 50×6 50×5
Chin-up B
BW×9 BW×8 BW×7
Dumbbell Shoulder Press A
16×11 16×11 16×11
Seated Cable Row C
42.5×12 42.5×12 42.5×11
Cable Fly C
7.5×14 7.5×14 7.5×14
Hammer Curl A
12×8 12×8 12×8
Overhead Triceps Extension C
17.5×11 17.5×11 17.5×11

Session page

2024-12-27 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 11 770 kg · 53 min
Back Squat A
45×10 67.5×4 90×6 90×6 90×5
Romanian Deadlift A
32.5×12 50×7 65×10 65×10 65×10
Leg Press C
120×11 120×11 120×10
Leg Curl C
35×11 35×11 35×10
Standing Calf Raise C
42.5×15 42.5×15 42.5×14
Plank B
BW×? BW×? BW×?

Session page

2024-12-26 · Upper A · Iron Harbour
7 exercises, 27 sets · 9 067 kg · 71 min
Bench Press A
40×10 57.5×4 77.5×5 77.5×5 77.5×5
Barbell Row A
30×12 45×5 60×9 60×9 60×9
Overhead Press A
25×10 37.5×4 50×5 50×5 50×4
Lat Pulldown C
47.5×8 47.5×8 47.5×7
Lateral Raise A
11×14 11×14 11×14
Barbell Curl A
35×11 35×11 35×11
Triceps Pushdown C
35×12 35×12 35×12

Session page

2024-12-24 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 9 462 kg · 61 min
Deadlift A
70×7 105×3 140×3 140×3 140×3
Front Squat A
25×10 37.5×4 50×8 50×8 50×8
Hip Thrust A
35×14 55×7 72.5×9 72.5×9 72.5×8
Leg Extension C
37.5×10 37.5×10 37.5×10
Standing Calf Raise C
42.5×15 42.5×15 42.5×15
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
24×? 24×? 24×?

Session page

2024-12-23 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 332 kg · 80 min
Incline Bench Press A
30×12 42.5×5 57.5×6 57.5×6 57.5×6
Chin-up B
BW×8 BW×7 BW×6
Dumbbell Shoulder Press A
18×10 18×10 18×9
Seated Cable Row C
50×12 50×12 50×11
Cable Fly C
10×13 10×13 10×12
Hammer Curl A
12×12 12×12 12×12
Overhead Triceps Extension C
20×11 20×11 20×10

Session page

2024-12-20 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 12 850 kg · 72 min
Back Squat A
52.5×10 80×4 105×6 105×6 105×5
Romanian Deadlift A
37.5×12 55×7 75×9 75×9 75×9
Leg Press C
140×10 140×10 140×9
Leg Curl C
40×10 40×10 40×10
Standing Calf Raise C
50×14 50×14 50×14
Plank B
BW×? BW×? BW×?

Session page

2024-12-19 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 700 kg · 78 min
Bench Press A
45×10 67.5×4 90×8 90×8 90×7
Barbell Row A
35×12 52.5×5 70×9 70×9 70×9
Overhead Press A
30×10 42.5×4 57.5×5 57.5×5 57.5×5
Lat Pulldown C
50×12 50×12 50×11
Lateral Raise A
13×14 13×14 13×13
Barbell Curl A
40×11 40×11 40×11
Triceps Pushdown C
42.5×11 42.5×11 42.5×11

Session page

2024-12-10 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 12 645 kg · 58 min
Deadlift A
80×7 120×3 160×5 160×5 160×4
Front Squat A
30×10 45×4 60×8 60×8 60×8
Hip Thrust A
40×14 60×7 80×12 80×12 80×12
Leg Extension C
40×14 40×14 40×14
Standing Calf Raise C
45×15 45×15 45×15
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
24×? 24×? 24×?

Session page

2024-12-06 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 13 980 kg · 55 min
Back Squat A
52.5×10 80×4 105×6 105×6 105×6
Romanian Deadlift A
37.5×12 55×7 75×8 75×8 75×8
Leg Press C
130×14 130×14 130×14
Leg Curl C
35×12 35×12 35×12
Standing Calf Raise C
45×14 45×14 45×14
Plank B
BW×? BW×? BW×?

Session page

2024-12-05 · Upper A · Iron Harbour
7 exercises, 27 sets · 10 944 kg · 66 min
Bench Press A
45×10 67.5×4 90×7 90×7 90×6
Barbell Row A
35×12 52.5×5 70×8 70×8 70×7
Overhead Press A
30×10 42.5×4 57.5×5 57.5×5 57.5×5
Lat Pulldown C
50×11 50×11 50×11
Lateral Raise A
13×14 13×14 13×14
Barbell Curl A
40×10 40×10 40×10
Triceps Pushdown C
42.5×11 42.5×11 42.5×11

Session page

2024-12-03 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 11 170 kg · 85 min
Deadlift A
80×7 120×3 160×4 160×4 160×3
Front Squat A
30×10 45×4 60×7 60×7 60×6
Hip Thrust A
40×14 60×7 80×11 80×11 80×10
Leg Extension C
40×13 40×13 40×13
Standing Calf Raise C
45×13 45×13 45×12
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
24×? 24×? 24×?

Session page

2024-12-02 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 5 190 kg · 81 min
Incline Bench Press A
27.5×12 40×5 55×9 55×9 55×9
Chin-up B
BW×7 BW×6 BW×5
Dumbbell Shoulder Press A
18×9 18×9 18×8
Seated Cable Row C
50×9 50×9 50×9
Cable Fly C
10×12 10×12 10×12
Hammer Curl A
12×11 12×11 12×10
Overhead Triceps Extension C
17.5×12 17.5×12 17.5×11

Session page

2024-11-29 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 13 108 kg · 70 min
Back Squat A
52.5×10 80×4 105×5 105×5 105×5
Romanian Deadlift A
35×12 52.5×7 70×10 70×10 70×9
Leg Press C
130×13 130×13 130×13
Leg Curl C
35×12 35×12 35×11
Standing Calf Raise C
45×12 45×12 45×11
Plank B
BW×? BW×? BW×?

Session page

2024-11-28 · Upper A · Iron Harbour
7 exercises, 27 sets · 11 297 kg · 55 min
Bench Press A
45×10 67.5×4 90×7 90×7 90×7
Barbell Row A
35×12 52.5×5 70×8 70×8 70×8
Overhead Press A
27.5×10 40×4 55×8 55×8 55×8
Lat Pulldown C
50×10 50×10 50×10
Lateral Raise A
13×13 13×13 13×13
Barbell Curl A
40×10 40×10 40×9
Triceps Pushdown C
42.5×11 42.5×11 42.5×11

Session page

2024-11-26 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 10 900 kg · 56 min
Deadlift A
80×7 120×3 160×4 160×4 160×4
Front Squat A
30×10 45×4 60×6 60×6 60×6
Hip Thrust A
40×14 60×7 80×10 80×10 80×9
Leg Extension C
40×12 40×12 40×12
Standing Calf Raise C
40×15 40×15 40×14
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
24×? 24×? 24×?

Session page

2024-11-25 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 4 774 kg · 74 min
Incline Bench Press A
27.5×12 40×5 55×8 55×8 55×8
Chin-up B
BW×6 BW×5 BW×4
Dumbbell Shoulder Press A
18×9 18×9 18×8
Seated Cable Row C
50×8 50×8 50×8
Cable Fly C
10×11 10×11 10×11
Hammer Curl A
12×10 12×10 12×9
Overhead Triceps Extension C
17.5×11 17.5×11 17.5×11

Session page

2024-11-22 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 12 948 kg · 75 min
Back Squat A
50×10 77.5×4 102.5×8 102.5×8 102.5×8
Romanian Deadlift A
35×12 52.5×7 70×9 70×9 70×8
Leg Press C
130×11 130×11 130×11
Leg Curl C
35×12 35×12 35×12
Standing Calf Raise C
40×13 40×13 40×12
Plank B
BW×? BW×? BW×?

Session page

2024-11-21 · Upper A · Iron Harbour
7 exercises, 27 sets · 10 309 kg · 66 min
Bench Press A
45×10 67.5×4 90×6 90×6 90×5
Barbell Row A
35×12 52.5×5 70×7 70×7 70×6
Overhead Press A
27.5×10 40×4 55×8 55×8 55×7
Lat Pulldown C
50×9 50×9 50×8
Lateral Raise A
13×13 13×13 13×12
Barbell Curl A
40×9 40×9 40×9
Triceps Pushdown C
42.5×11 42.5×11 42.5×11

Session page

2024-11-19 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 10 300 kg · 72 min
Deadlift A
80×7 120×3 160×4 160×4 160×3
Front Squat A
30×10 45×4 60×6 60×6 60×6
Hip Thrust A
40×14 60×7 80×9 80×9 80×8
Leg Extension C
40×11 40×11 40×11
Standing Calf Raise C
40×14 40×14 40×14
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
24×? 24×? 24×?

Session page

2024-11-18 · Upper B · Iron Harbour
7 exercises, 23 sets, 3 bodyweight · 4 410 kg · 66 min
Incline Bench Press A
27.5×12 40×5 55×7 55×7 55×6
Chin-up B
BW×5 BW×4 BW×3
Dumbbell Shoulder Press A
18×9 18×9 18×8
Seated Cable Row C
50×8 50×8 50×7
Cable Fly C
10×11 10×11 10×11
Hammer Curl A
12×9 12×9 12×9
Overhead Triceps Extension C
17.5×10 17.5×10 17.5×9

Session page

2024-11-15 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 12 635 kg · 64 min
Back Squat A
50×10 77.5×4 102.5×7 102.5×7 102.5×7
Romanian Deadlift A
35×12 52.5×7 70×9 70×9 70×9
Leg Press C
130×11 130×11 130×10
Leg Curl C
35×11 35×11 35×11
Standing Calf Raise C
40×14 40×14 40×14
Plank B
BW×? BW×? BW×?

Session page

2024-11-14 · Upper A · Iron Harbour
7 exercises, 27 sets · 9 967 kg · 65 min
Bench Press A
45×10 67.5×4 90×5 90×5 90×4
Barbell Row A
35×12 52.5×5 70×7 70×7 70×7
Overhead Press A
27.5×10 40×4 55×7 55×7 55×6
Lat Pulldown C
50×9 50×9 50×9
Lateral Raise A
13×13 13×13 13×13
Barbell Curl A
40×9 40×9 40×8
Triceps Pushdown C
42.5×11 42.5×11 42.5×11

Session page

2024-11-12 · Lower B · Iron Harbour
7 exercises, 27 sets, 3 bodyweight · 9 640 kg · 67 min
Deadlift A
80×7 120×3 160×4 160×4 160×3
Front Squat A
30×10 45×4 60×5 60×5 60×5
Hip Thrust A
40×14 60×7 80×8 80×8 80×7
Leg Extension C
40×10 40×10 40×10
Standing Calf Raise C
40×13 40×13 40×13
Hanging Leg Raise B
BW×20 BW×19 BW×18
Farmer's Walk A
24×? 24×? 24×?

Session page

2024-11-08 · Lower A · Iron Harbour
6 exercises, 22 sets, 3 bodyweight · 11 588 kg · 74 min
Back Squat A
50×10 77.5×4 102.5×7 102.5×7 102.5×6
Romanian Deadlift A
35×12 52.5×7 70×8 70×8 70×8
Leg Press C
130×10 130×10 130×9
Leg Curl C
35×10 35×10 35×10
Standing Calf Raise C
40×12 40×12 40×12
Plank B
BW×? BW×? BW×?

Session page

2024-11-07 · Upper A · Iron Harbour
7 exercises, 27 sets · 9 260 kg · 71 min
Bench Press A
45×10 67.5×4 90×5 90×5 90×5
Barbell Row A
35×12 52.5×5 70×6 70×6 70×5
Overhead Press A
27.5×10 40×4 55×6 55×6 55×6
Lat Pulldown C
50×8 50×8 50×7
Lateral Raise A
13×13 13×13 13×13
Barbell Curl A
40×8 40×8 40×8
Triceps Pushdown C
42.5×10 42.5×10 42.5×10

Session page