Workout Summary - November 2023
Summary
Monthly Volume: 283909 lbs
Week 45
Weekly Volume: 35515 lbs
Workout Name: Week 1 Day 1
Date: Sunday, November 12, 2023
Total Volume: 35515 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 150.0 | 750 |
| Squat (Barbell) | 1 | 5 | 230 | 1150 |
| Squat (Barbell) | 1 | 3 | 300.0 | 900 |
| Squat (Barbell) | 1 | 3 | 380 | 1140 |
| Squat (Barbell) | 1 | 5 | 350 | 1750 |
| Squat (Barbell) | 3 | 5 | 315 | 4725 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 90 | 450 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 130 | 650 |
| Bench Press - Close Grip (Barbell) | 1 | 3 | 170 | 510 |
| Bench Press - Close Grip (Barbell) | 1 | 6 | 225 | 1350 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 205 | 4920 |
| Leg Press | 3 | 10 | 360 | 10800 |
| Leg Press | 1 | 8 | 450 | 3600 |
| Hammer Curl (Dumbbell) | 4 | 12 | 40 | 1920 |
| Rear Delt Flyes | 3 | 15 | 20 | 900 |
| Hanging Leg Raise | 3 | 10 | 0 | 0 |
Week 46
Weekly Volume: 121004 lbs
Workout Name: Week 1 Day 2
Date: Monday, November 13, 2023
Total Volume: 24040 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 1 | 5 | 100 | 500 |
| Bench Press (Barbell) | 1 | 5 | 150.0 | 750 |
| Bench Press (Barbell) | 1 | 3 | 200.0 | 600 |
| Bench Press (Barbell) | 1 | 5 | 245.0 | 1225 |
| Bench Press (Barbell) | 4 | 6 | 225 | 5400 |
| Deficit Deadlift (Barbell) | 1 | 5 | 180 | 900 |
| Deficit Deadlift (Barbell) | 1 | 5 | 270 | 1350 |
| Deficit Deadlift (Barbell) | 1 | 3 | 360 | 1080 |
| Deficit Deadlift (Barbell) | 1 | 2 | 425 | 850 |
| Deficit Deadlift (Barbell) | 1 | 5 | 380 | 1900 |
| Deficit Deadlift (Barbell) | 1 | 5 | 355 | 1775 |
| Deficit Deadlift (Barbell) | 2 | 6 | 320 | 3840 |
| Bench Press (Dumbbell) | 4 | 8 | 60 | 1920 |
| Wide Pull Up | 1 | 8 | 25 | 200 |
| Wide Pull Up | 1 | 6 | 25 | 150 |
| Bent Over One Arm Row (Dumbbell) | 4 | 10 | 40 | 1600 |
Workout Name: Week 1 Day 3
Date: Wednesday, November 15, 2023
Total Volume: 22504 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45.0 | 449 |
| Squat (Barbell) | 1 | 5 | 95 | 475 |
| Squat (Barbell) | 1 | 3 | 225.0 | 675 |
| Squat (Barbell) | 1 | 2 | 325 | 650 |
| Squat (Barbell) | 1 | 5 | 290 | 1450 |
| Squat (Barbell) | 3 | 7 | 255 | 5355 |
| Bench Press (Barbell) | 1 | 5 | 90 | 450 |
| Bench Press (Barbell) | 1 | 5 | 130 | 650 |
| Bench Press (Barbell) | 1 | 3 | 170 | 510 |
| Bench Press (Barbell) | 1 | 6 | 215 | 1290 |
| Bench Press (Barbell) | 4 | 6 | 195 | 4680 |
| Bench Press (Dumbbell) | 3 | 8 | 65 | 1560 |
| Chest Fly (Dumbbell) | 3 | 10 | 25 | 750 |
| Triceps Pushdown (Cable - Straight Bar) | 2 | 12 | 50 | 1200 |
| Triceps Pushdown (Cable - Straight Bar) | 2 | 12 | 65 | 1560 |
| Lateral Raise (Dumbbell) | 4 | 10 | 20 | 800 |
| Ab Wheel | 3 | 15 | 0 | 0 |
Workout Name: Week 1 Day 4
Date: Friday, November 17, 2023
Total Volume: 38145 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 180 | 900 |
| Deadlift (Barbell) | 1 | 5 | 270 | 1350 |
| Deadlift (Barbell) | 1 | 3 | 360 | 1080 |
| Deadlift (Barbell) | 1 | 4 | 455 | 1820 |
| Deadlift (Barbell) | 1 | 5 | 375 | 1875 |
| Deadlift (Barbell) | 1 | 5 | 385 | 1925 |
| Deadlift (Barbell) | 1 | 5 | 395.0 | 1974 |
| Deadlift (Barbell) | 1 | 5 | 365 | 1825 |
| Tempo Bench Press | 1 | 1 | 275 | 275 |
| Bench Press (Barbell) | 1 | 5 | 80 | 400 |
| Bench Press (Barbell) | 1 | 5 | 120 | 600 |
| Bench Press (Barbell) | 1 | 3 | 160 | 480 |
| Bench Press (Barbell) | 1 | 6 | 205 | 1230 |
| Bench Press (Barbell) | 2 | 9 | 185.0 | 3330 |
| Squat (Barbell) | 1 | 5 | 130 | 650 |
| Squat (Barbell) | 1 | 5 | 190.0 | 950 |
| Squat (Barbell) | 1 | 3 | 250.0 | 750 |
| Squat (Barbell) | 4 | 6 | 315 | 7560 |
| Good Morning (Barbell) | 3 | 10 | 65 | 1950 |
| Seated Row (Cable) | 1 | 8 | 190 | 1520 |
| Seated Row (Cable) | 2 | 8 | 150.0 | 2399 |
| Reverse Fly (Dumbbell) | 3 | 10 | 20 | 600 |
| Chinese Side Bends | 3 | 20 | 45 | 2700 |
| Ab Wheel | 3 | 15 | 0 | 0 |
Workout Name: Week 2 Day 1
Date: Sunday, November 19, 2023
Total Volume: 36315 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 3 | 275 | 825 |
| Squat (Barbell) | 1 | 3 | 385 | 1155 |
| Squat (Barbell) | 1 | 1 | 405 | 405 |
| Squat (Barbell) | 1 | 5 | 350 | 1750 |
| Squat (Barbell) | 3 | 5 | 320 | 4800 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 90 | 450 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press - Close Grip (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press - Close Grip (Barbell) | 1 | 6 | 230 | 1380 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 210 | 5040 |
| Leg Press | 1 | 8 | 475 | 3800 |
| Leg Press | 3 | 10 | 370.0 | 11100 |
| Hammer Curl (Dumbbell) | 4 | 12 | 35 | 1680 |
| Rear Delt Flyes | 3 | 15 | 20 | 900 |
| Hanging Leg Raise | 1 | 10 | 0 | 0 |
| Hanging Leg Raise | 2 | 8 | 0 | 0 |
Week 47
Weekly Volume: 82490 lbs
Workout Name: Week 2 Day 2
Date: Monday, November 20, 2023
Total Volume: 25745 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 150.0 | 750 |
| Bench Press (Barbell) | 1 | 3 | 200.0 | 600 |
| Bench Press (Barbell) | 1 | 6 | 255 | 1530 |
| Bench Press (Barbell) | 4 | 6 | 230 | 5520 |
| Deficit Deadlift (Barbell) | 1 | 5 | 180 | 900 |
| Deficit Deadlift (Barbell) | 1 | 5 | 270 | 1350 |
| Deficit Deadlift (Barbell) | 1 | 3 | 360 | 1080 |
| Deficit Deadlift (Barbell) | 1 | 2 | 455 | 910 |
| Deficit Deadlift (Barbell) | 1 | 5 | 380 | 1900 |
| Deficit Deadlift (Barbell) | 1 | 5 | 355 | 1775 |
| Deficit Deadlift (Barbell) | 2 | 6 | 320 | 3840 |
| Bench Press (Dumbbell) | 2 | 8 | 65 | 1040 |
| Bench Press (Dumbbell) | 1 | 15 | 65 | 975 |
| Bench Press (Dumbbell) | 1 | 20 | 65 | 1300 |
| Wide Pull Up | 1 | 8 | 25 | 200 |
| Bent Over One Arm Row (Dumbbell) | 4 | 10 | 40 | 1600 |
Workout Name: Week 2 Day 3
Date: Wednesday, November 22, 2023
Total Volume: 21525 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 5 | 275 | 1375 |
| Squat (Barbell) | 1 | 3 | 225.0 | 675 |
| Squat (Barbell) | 1 | 3 | 335 | 1005 |
| Squat (Barbell) | 1 | 5 | 295 | 1475 |
| Squat (Barbell) | 3 | 7 | 265 | 5565 |
| Bench Press (Barbell) | 1 | 5 | 90 | 450 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 6 | 225 | 1350 |
| Bench Press (Barbell) | 4 | 6 | 200 | 4800 |
| Bench Press (Dumbbell) | 3 | 8 | 75.0 | 1799 |
Workout Name: Week 2 Day 4
Date: Friday, November 24, 2023
Total Volume: 35220 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 185.0 | 925 |
| Deadlift (Barbell) | 1 | 3 | 275 | 825 |
| Deadlift (Barbell) | 1 | 3 | 365 | 1095 |
| Deadlift (Barbell) | 1 | 5 | 465 | 2325 |
| Deadlift (Barbell) | 1 | 5 | 375 | 1875 |
| Deadlift (Barbell) | 1 | 5 | 385 | 1925 |
| Deadlift (Barbell) | 1 | 5 | 395.0 | 1974 |
| Deadlift (Barbell) | 1 | 5 | 365 | 1825 |
| Tempo Bench Press | 1 | 1 | 275 | 275 |
| Bench Press (Barbell) | 1 | 5 | 80 | 400 |
| Bench Press (Barbell) | 1 | 5 | 120 | 600 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 6 | 205 | 1230 |
| Bench Press (Barbell) | 1 | 10 | 190 | 1900 |
| Bench Press (Barbell) | 2 | 9 | 190 | 3420 |
| Squat (Barbell) | 1 | 5 | 140 | 700 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 3 | 275 | 825 |
| Good Morning (Barbell) | 3 | 10 | 80 | 2400 |
| Seated Row (Cable) | 1 | 8 | 190 | 1520 |
| Seated Row (Cable) | 1 | 10 | 150.0 | 1499 |
| Seated Row (Cable) | 1 | 12 | 150.0 | 1799 |
| Reverse Fly (Dumbbell) | 3 | 12 | 25 | 900 |
| Chinese Side Bends | 3 | 20 | 55 | 3300 |
| Ab Wheel | 1 | 20 | 0 | 0 |
| Ab Wheel | 2 | 15 | 0 | 0 |
Week 48
Weekly Volume: 88309 lbs
Workout Name: Week 3 Day 1
Date: Monday, November 27, 2023
Total Volume: 22775 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 3 | 275 | 825 |
| Squat (Barbell) | 1 | 3 | 315 | 945 |
| Squat (Barbell) | 1 | 4 | 395.0 | 1579 |
| Squat (Barbell) | 4 | 5 | 325 | 6500 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 90 | 450 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press - Close Grip (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press - Close Grip (Barbell) | 1 | 8 | 230 | 1840 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 210 | 5040 |
| Hammer Curl (Dumbbell) | 4 | 8 | 45 | 1440 |
| Rear Delt Flyes | 3 | 15 | 25 | 1125 |
| Hanging Leg Raise | 3 | 8 | 0 | 0 |
Workout Name: Week 3 Day 2
Date: Wednesday, November 29, 2023
Total Volume: 22125 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 155 | 775 |
| Bench Press (Barbell) | 1 | 3 | 205 | 615 |
| Bench Press (Barbell) | 1 | 3 | 225 | 675 |
| Bench Press (Barbell) | 1 | 6 | 260 | 1560 |
| Bench Press (Barbell) | 2 | 6 | 235 | 2820 |
| Bench Press (Barbell) | 1 | 10 | 225 | 2250 |
| Bench Press (Barbell) | 1 | 6 | 225 | 1350 |
| Deficit Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deficit Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deficit Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deficit Deadlift (Barbell) | 1 | 2 | 365 | 730 |
| Deficit Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deficit Deadlift (Barbell) | 1 | 4 | 465 | 1860 |
| Deficit Deadlift (Barbell) | 1 | 3 | 375 | 1125 |
| Deficit Deadlift (Barbell) | 1 | 3 | 385 | 1155 |
| Deficit Deadlift (Barbell) | 1 | 3 | 395.0 | 1184 |
| Bench Press (Dumbbell) | 4 | 8 | 75.0 | 2399 |