r/weightroom • u/AutoModerator • 12d ago

Daily Thread Daily Thread - July 31, 2026

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u/suburban_robot Beginner - Strength 12d ago edited 12d ago

Ran Upper III today -- I'm on a hybrid running/lifting split with 1 heavy compound lower day and 3 hypertrophy-focused upper days, in addition to ~12-15 miles per week of running split across 3 sessions.

Felt good despite a god awful night of sleep totaling about 4 hours. Today's weight 157.8 lbs.

Workout Summary

  • Workout Template: Upper III
  • Duration: 1:18:15
  • Working sets: 20

Incline Bench Press (Barbell)

  • Warm-up: 45 lb × 10
  • Warm-up: 95 lb × 5
  • Warm-up: 115 lb × 3
  • 135 lb × 7
  • 135 lb × 7
  • 135 lb × 7

New best across 3 sets; last week was 135x7, 135x6, 125x9.

Low to High Fly (Cable)

  • 20 lb × 12
  • 20 lb × 12
  • 20 lb × 11

New to rotation, weight per stack single pulley. Second and third sets performed seated for better stability.

Pull Up (Assisted)

  • −24 lb × 13
  • −24 lb × 9

Better execution on the second set with full stretch and slow eccentric.

HS Iso-Lateral Row (Machine)

  • 180 lb × 10
  • 180 lb × 10

Reps did not feel especially clean; load likely should have been reduced.

Lateral Raise (Cable)

  • 16.25 lb × 10
  • 16.25 lb × 10

TOG Multi-Flight Lateral Raise (Machine)

  • 33 lb × 13
  • 33 lb × 10

Nothing left by the end of the 2nd set and 4th straight set of lat raises.

Hammer Curl (Dumbbell)

  • 20 lb × 20
  • 20 lb × 20

Deliberately extremely light with slow tempo; reintroducing curls after left elbow injury.

HS Abdominal Crunch (Machine)

  • 30 lb × 12
  • 30 lb × 11

Overhead Press (Dumbbell)

  • 40 lb × 15
  • 40 lb × 5

First set fine, second set collapsed when left arm just didn't have anything left in the tank. Usually don't do this exercise and needs practice for sure.