https://sparlift.com/blog Training notes for lifting and combat sports, with numbers from my own training log. en Thu, 15 Oct 2026 00:00:00 GMT https://sparlift.com/blog/pin-your-gym-machine-settings https://sparlift.com/blog/pin-your-gym-machine-settings Thu, 15 Oct 2026 00:00:00 GMT 286 workout notes, a third of them setup I'd typed before. What my notes track, why I built pinned notes, and how to track bag rounds like gym sets. https://sparlift.com/blog/front-vs-rear-delts-shoulder-balance https://sparlift.com/blog/front-vs-rear-delts-shoulder-balance Tue, 13 Oct 2026 00:00:00 GMT Shoulder injuries come up a lot at my kickboxing club. I split my log's shoulders into three: my front delts got 1.7× the work of my rear delts. https://sparlift.com/blog/how-to-measure-progress-in-the-gym https://sparlift.com/blog/how-to-measure-progress-in-the-gym Wed, 07 Oct 2026 00:00:00 GMT I trained by feel for years. Then I logged a cut from 86.8 to 74 kg and the bulk after it. How I measure progress now: lifts, rest times and scans. https://sparlift.com/blog/rest-days-training-stress https://sparlift.com/blog/rest-days-training-stress Sun, 04 Oct 2026 00:00:00 GMT My app said six training days in a row were fine. Testing it on my own log showed the design was wrong, not the code, so I changed how it counts stress. https://sparlift.com/blog/muscle-recovery-tracking https://sparlift.com/blog/muscle-recovery-tracking Wed, 30 Sep 2026 00:00:00 GMT How I designed Sparlift's muscle recovery model — hours per muscle from proximity to failure — and what it shows on six weeks of my own training.