Workout Summary - December 2023
Summary
Monthly Volume: 331489 lbs
Week 48
Weekly Volume: 88309 lbs
Workout Name: Week 3 Day 3
Date: Friday, December 01, 2023
Total Volume: 43409 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 3 | 185.0 | 555 |
| Deadlift (Barbell) | 1 | 3 | 225 | 675 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 3 | 365 | 1095 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 1 | 6 | 475 | 2850 |
| Deadlift (Barbell) | 1 | 5 | 365 | 1825 |
| Deadlift (Barbell) | 1 | 5 | 370.0 | 1850 |
| Deadlift (Barbell) | 1 | 5 | 375 | 1875 |
| Deadlift (Barbell) | 1 | 5 | 380 | 1900 |
| Tempo Bench Press | 1 | 5 | 45.0 | 224 |
| Tempo Bench Press | 1 | 5 | 95 | 475 |
| Tempo Bench Press | 1 | 5 | 135 | 675 |
| Tempo Bench Press | 1 | 3 | 195 | 585 |
| Tempo Bench Press | 1 | 1 | 225 | 225 |
| Tempo Bench Press | 1 | 1 | 245.0 | 245 |
| Tempo Bench Press | 1 | 1 | 280 | 280 |
| 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 | 8 | 245.0 | 1960 |
| Bench Press (Barbell) | 3 | 6 | 215 | 3870 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 3 | 275 | 825 |
| Squat (Barbell) | 2 | 6 | 320 | 3840 |
| Squat (Barbell) | 1 | 3 | 320 | 960 |
| Squat (Barbell) | 1 | 1 | 320 | 320 |
| Good Morning (Barbell) | 3 | 10 | 85 | 2550 |
| Seated Row (Cable) | 3 | 8 | 210 | 5040 |
| Reverse Fly (Dumbbell) | 3 | 10 | 30 | 900 |
| Chinese Side Bends | 3 | 16 | 60 | 2880 |
| Ab Wheel | 3 | 15 | 0 | 0 |
Week 49
Weekly Volume: 50115 lbs
Workout Name: Day 1
Date: Monday, December 04, 2023
Total Volume: 34960 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 1 | 275 | 275 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 1 | 4 | 405 | 1620 |
| Squat (Barbell) | 3 | 5 | 315 | 4725 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 95 | 475 |
| 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 | 7 | 235 | 1645 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 215 | 5160 |
| Leg Press | 1 | 8 | 500 | 4000 |
| Leg Press | 3 | 8 | 450 | 10800 |
| Hammer Curl (Dumbbell) | 4 | 8 | 50 | 1600 |
| Rear Delt Flyes | 1 | 10 | 20 | 200 |
| Rear Delt Flyes | 2 | 15 | 25 | 750 |
| Hanging Leg Raise | 3 | 8 | 0 | 0 |
Workout Name: Day 2
Date: Wednesday, December 06, 2023
Total Volume: 15155 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 1 | 205 | 205 |
| Bench Press (Barbell) | 1 | 3 | 265 | 795 |
| 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 | 1 | 495 | 495 |
| Deficit Deadlift (Barbell) | 1 | 5 | 415 | 2075 |
| Deficit Deadlift (Barbell) | 2 | 5 | 375 | 3750 |
| Deficit Deadlift (Barbell) | 1 | 6 | 375 | 2250 |
Week 50
Weekly Volume: 55495 lbs
Workout Name: Day 2
Date: Wednesday, December 13, 2023
Total Volume: 19745 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 | 3 | 275 | 825 |
| Bench Press (Barbell) | 1 | 4 | 260 | 1040 |
| Bench Press (Barbell) | 1 | 4 | 250 | 1000 |
| Bench Press (Barbell) | 1 | 8 | 225 | 1800 |
| 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 | 1 | 405 | 405 |
| Deficit Deadlift (Barbell) | 1 | 1 | 455 | 455 |
| Deficit Deadlift (Barbell) | 1 | 3 | 505 | 1515 |
| Deficit Deadlift (Barbell) | 1 | 4 | 440 | 1760 |
| Wide Pull Up | 1 | 8 | 45 | 360 |
| Wide Pull Up | 1 | 6 | 45 | 270 |
| Wide Pull Up | 1 | 4 | 45 | 180 |
| Bent Over One Arm Row (Dumbbell) | 1 | 8 | 100 | 800 |
| Bent Over One Arm Row (Dumbbell) | 1 | 8 | 90 | 720 |
| Bent Over One Arm Row (Dumbbell) | 2 | 6 | 90 | 1080 |
| Hanging Leg Raise | 3 | 8 | 0 | 0 |
| Chest Dip | 1 | 8 | 45 | 360 |
| Chest Dip | 1 | 8 | 90 | 720 |
| Chest Dip | 1 | 7 | 90 | 630 |
| Chest Dip | 1 | 6 | 90 | 540 |
Workout Name: Day 1
Date: Friday, December 15, 2023
Total Volume: 35750 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 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 1 | 1 | 420 | 420 |
| Squat (Barbell) | 1 | 2 | 375 | 750 |
| Squat (Barbell) | 2 | 5 | 335 | 3350 |
| Bench Press - Close Grip (Barbell) | 1 | 8 | 95 | 760 |
| 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 | 235 | 1880 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 210 | 5040 |
| Leg Press | 1 | 8 | 540 | 4320 |
| Leg Press | 1 | 10 | 470 | 4700 |
| Leg Press | 2 | 8 | 470 | 7520 |
| Hammer Curl (Dumbbell) | 3 | 9 | 45 | 1215 |
| Hammer Curl (Dumbbell) | 1 | 8 | 45 | 360 |
| Rear Delt Flyes | 3 | 15 | 20 | 900 |
| Hanging Leg Raise | 3 | 8 | 0 | 0 |
Week 51
Weekly Volume: 82930 lbs
Workout Name: Day 1
Date: Monday, December 18, 2023
Total Volume: 33785 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 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 2 | 405 | 810 |
| Squat (Barbell) | 1 | 5 | 370.0 | 1850 |
| Squat (Barbell) | 3 | 5 | 330 | 4950 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 185.0 | 925 |
| Bench Press - Close Grip (Barbell) | 1 | 8 | 225 | 1800 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 190 | 4560 |
| Leg Press | 2 | 10 | 470 | 9400 |
| Bent Over One Arm Row (Dumbbell) | 3 | 10 | 80 | 2400 |
| Triceps Dip | 3 | 10 | 45 | 1350 |
| Triceps Pushdown (Cable - Straight Bar) | 3 | 10 | 55 | 1650 |
| Hanging Leg Raise | 2 | 10 | 0 | 0 |
| Hanging Leg Raise | 1 | 5 | 0 | 0 |
Workout Name: Day 2
Date: Wednesday, December 20, 2023
Total Volume: 13285 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 3 | 225 | 675 |
| Bench Press (Barbell) | 5 | 3 | 265 | 3975 |
| 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 | 1 | 405 | 405 |
| Deficit Deadlift (Barbell) | 3 | 3 | 420 | 3780 |
Workout Name: Cube Day 1
Date: Friday, December 22, 2023
Total Volume: 35860 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 2 | 3 | 455 | 2730 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 5 | 2 | 430 | 4300 |
| Deficit Deadlift (Barbell) | 2 | 4 | 405 | 3240 |
| Leg Press | 4 | 10 | 450 | 18000 |
| Pistol Squat | 1 | 8 | 0 | 0 |
| Pistol Squat | 2 | 5 | 0 | 0 |
| Stiff Leg Deadlift (Dumbbell) | 3 | 8 | 185.0 | 4440 |
| Hanging Leg Raise | 3 | 8 | 0 | 0 |
Week 52
Weekly Volume: 99540 lbs
Workout Name: Day 1
Date: Tuesday, December 26, 2023
Total Volume: 40185 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 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 3 | 370.0 | 1110 |
| Squat (Barbell) | 1 | 5 | 345 | 1725 |
| Squat (Barbell) | 3 | 5 | 310 | 4650 |
| Spoto Press | 1 | 5 | 135 | 675 |
| Spoto Press | 1 | 5 | 185.0 | 925 |
| Spoto Press | 1 | 6 | 225 | 1350 |
| Spoto Press | 3 | 8 | 185.0 | 4440 |
| Leg Press | 1 | 8 | 460 | 3680 |
| Leg Press | 3 | 10 | 450 | 13500 |
| Hammer Curl (Dumbbell) | 4 | 10 | 40 | 1600 |
| Triceps Dip | 3 | 10 | 45 | 1350 |
| Triceps Pushdown (Cable - Straight Bar) | 1 | 12 | 70 | 840 |
| Triceps Pushdown (Cable - Straight Bar) | 2 | 10 | 70 | 1400 |
| Hanging Leg Raise | 3 | 9 | 0 | 0 |
Workout Name: Day 2
Date: Wednesday, December 27, 2023
Total Volume: 29160 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 1 | 225 | 225 |
| Bench Press (Barbell) | 1 | 4 | 245.0 | 980 |
| Bench Press (Barbell) | 4 | 6 | 225 | 5400 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 1 | 1 | 455 | 455 |
| Deadlift (Barbell) | 1 | 3 | 495 | 1485 |
| Deadlift (Barbell) | 1 | 5 | 425 | 2125 |
| Deadlift (Barbell) | 1 | 5 | 405 | 2025 |
| Deadlift (Barbell) | 2 | 5 | 365 | 3650 |
| Bent Over Row (Barbell) | 3 | 8 | 225 | 5400 |
| Pull Up | 3 | 8 | 0 | 0 |
| Triceps Pushdown (Cable - Straight Bar) | 2 | 10 | 80 | 1600 |
| Triceps Pushdown (Cable - Straight Bar) | 1 | 12 | 80 | 960 |
| Ab Wheel | 3 | 10 | 0 | 0 |
Workout Name: BTM Day 3
Date: Friday, December 29, 2023
Total Volume: 30195 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Overhead Press (Barbell) | 1 | 8 | 110 | 880 |
| Overhead Press (Barbell) | 2 | 6 | 110 | 1320 |
| Overhead Press (Barbell) | 7 | 8 | 105 | 5880 |
| Chin Up | 1 | 8 | 45 | 360 |
| Chin Up | 1 | 6 | 45 | 270 |
| Chin Up | 3 | 5 | 45 | 675 |
| Face Pull (Cable) | 6 | 10 | 70 | 4200 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 5 | 305 | 1525 |
| Squat (Barbell) | 1 | 5 | 345 | 1725 |
| Squat (Barbell) | 1 | 20 | 170 | 3400 |
| Bent Over Row (Barbell) | 3 | 6 | 225 | 4050 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 1 | 1 | 455 | 455 |
| Deadlift (Barbell) | 1 | 1 | 505 | 505 |