Workout Summary - June 2024
Summary
Monthly Volume: 255384 lbs
Week 23
Weekly Volume: 99194 lbs
Workout Name: Evening Workout
Date: Monday, June 03, 2024
Total Volume: 21645 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45 | 450 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 5 | 245.0 | 1225 |
| Squat (Barbell) | 1 | 5 | 280 | 1400 |
| Squat (Barbell) | 1 | 6 | 320 | 1920 |
| Deadlift (Barbell) | 3 | 10 | 275 | 8250 |
| Bicep Curl (Dumbbell) | 3 | 10 | 25 | 750 |
| Lateral Raise (Dumbbell) | 3 | 10 | 20 | 600 |
| Bench Press - Close Grip (Barbell) | 3 | 10 | 135 | 4050 |
| Triceps Extension | 3 | 10 | 40 | 1200 |
Workout Name: Evening Workout
Date: Tuesday, June 04, 2024
Total Volume: 26035 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 2 | 5 | 45 | 450 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 5 | 185.0 | 925 |
| Bench Press (Barbell) | 1 | 8 | 210 | 1680 |
| Incline Bench Press (Barbell) | 5 | 10 | 95 | 4750 |
| Seated Row (Cable) | 5 | 10 | 120 | 6000 |
| Triceps Pushdown (Cable - Straight Bar) | 1 | 10 | 80 | 800 |
| Triceps Pushdown (Cable - Straight Bar) | 4 | 10 | 90 | 3600 |
| Lat Pulldown - Wide Grip (Cable) | 5 | 10 | 100 | 5000 |
| Overhead Press (Dumbbell) | 4 | 10 | 35 | 1400 |
| Overhead Press (Dumbbell) | 1 | 8 | 35 | 280 |
Workout Name: 531 Bodybuilding Day 3
Date: Thursday, June 06, 2024
Total Volume: 31264 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 2 | 5 | 45.0 | 449 |
| Deadlift (Barbell) | 2 | 5 | 135 | 1350 |
| Deadlift (Barbell) | 1 | 5 | 190 | 950 |
| Deadlift (Barbell) | 1 | 5 | 235 | 1175 |
| Deadlift (Barbell) | 1 | 5 | 280 | 1400 |
| Deadlift (Barbell) | 1 | 5 | 305 | 1525 |
| Deadlift (Barbell) | 1 | 5 | 355 | 1775 |
| Deadlift (Barbell) | 1 | 8 | 405 | 3240 |
| Sumo Deadlift (Barbell) | 1 | 8 | 225 | 1800 |
| Sumo Deadlift (Barbell) | 4 | 10 | 225 | 9000 |
| Bench Press - Close Grip (Barbell) | 4 | 10 | 135 | 5400 |
| Triceps Extension (Dumbbell) | 4 | 10 | 25 | 1000 |
| Face Pull (Cable) | 4 | 10 | 55 | 2200 |
Workout Name: 531 Bodybuilding Day 4
Date: Friday, June 07, 2024
Total Volume: 20250 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Overhead Press (Barbell) | 1 | 10 | 45 | 450 |
| Overhead Press (Barbell) | 1 | 5 | 65 | 325 |
| Overhead Press (Barbell) | 1 | 5 | 85 | 425 |
| Overhead Press (Barbell) | 1 | 5 | 115 | 575 |
| Overhead Press (Barbell) | 1 | 5 | 125 | 625 |
| Overhead Press (Barbell) | 1 | 10 | 135 | 1350 |
| Squat (Barbell) | 5 | 10 | 190 | 9500 |
| Rear Delt Flyes | 5 | 10 | 20 | 1000 |
| Bench Press (Dumbbell) | 5 | 10 | 45 | 2250 |
| Chest Fly (Dumbbell) | 5 | 10 | 25 | 1250 |
| Lat Pulldown (Single Arm) | 5 | 10 | 50 | 2500 |
Week 24
Weekly Volume: 87060 lbs
Workout Name: 531 Bodybuilding Day 1
Date: Monday, June 10, 2024
Total Volume: 22625 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45 | 450 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 150.0 | 749 |
| Squat (Barbell) | 1 | 5 | 190 | 950 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 3 | 245.0 | 735 |
| Squat (Barbell) | 1 | 3 | 280 | 840 |
| Squat (Barbell) | 1 | 4 | 340 | 1360 |
| Deadlift (Barbell) | 4 | 10 | 245.0 | 9800 |
| Bicep Curl (Dumbbell) | 1 | 10 | 30 | 300 |
| Bicep Curl (Dumbbell) | 2 | 10 | 25 | 500 |
| Lateral Raise (Dumbbell) | 1 | 12 | 20 | 240 |
| Lateral Raise (Dumbbell) | 2 | 10 | 20 | 400 |
| Bench Press - Close Grip (Barbell) | 3 | 10 | 140 | 4200 |
| Triceps Extension (Dumbbell) | 3 | 10 | 25 | 750 |
Workout Name: 531 Bodybuilding day 2
Date: Tuesday, June 11, 2024
Total Volume: 27765 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 2 | 5 | 45 | 450 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 125 | 625 |
| Bench Press (Barbell) | 1 | 3 | 145 | 435 |
| Bench Press (Barbell) | 1 | 3 | 165 | 495 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 6 | 225 | 1350 |
| Incline Bench Press (Barbell) | 4 | 10 | 135 | 5400 |
| Incline Bench Press (Barbell) | 1 | 8 | 135 | 1080 |
| Seated Row (Cable) | 5 | 10 | 130 | 6500 |
| Triceps Pushdown (Cable - Straight Bar) | 2 | 15 | 80 | 2400 |
| Triceps Pushdown (Cable - Straight Bar) | 1 | 12 | 80 | 960 |
| Triceps Pushdown (Cable - Straight Bar) | 1 | 8 | 80 | 640 |
| Lat Pulldown - Wide Grip (Cable) | 5 | 8 | 160 | 6400 |
Workout Name: 531 Bodybuilding Day 3
Date: Thursday, June 13, 2024
Total Volume: 25130 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 190 | 950 |
| Deadlift (Barbell) | 1 | 5 | 235 | 1175 |
| Deadlift (Barbell) | 1 | 3 | 280 | 840 |
| Deadlift (Barbell) | 1 | 3 | 330 | 990 |
| Deadlift (Barbell) | 1 | 3 | 375 | 1125 |
| Deadlift (Barbell) | 1 | 8 | 425 | 3400 |
| Sumo Deadlift (Barbell) | 5 | 8 | 235 | 9400 |
| Bench Press - Close Grip (Barbell) | 5 | 10 | 145 | 7250 |
Workout Name: 531 Bodybuilding Day 4
Date: Friday, June 14, 2024
Total Volume: 11540 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Overhead Press (Barbell) | 1 | 10 | 45 | 450 |
| Overhead Press (Barbell) | 1 | 5 | 65 | 325 |
| Overhead Press (Barbell) | 1 | 5 | 85 | 425 |
| Overhead Press (Barbell) | 1 | 3 | 115 | 345 |
| Overhead Press (Barbell) | 1 | 3 | 125 | 375 |
| Overhead Press (Barbell) | 1 | 6 | 145 | 870 |
| Rear Delt Flyes | 5 | 10 | 20 | 1000 |
| Bench Press (Dumbbell) | 5 | 10 | 50 | 2500 |
| Chest Fly (Dumbbell) | 5 | 10 | 30 | 1500 |
| Lat Pulldown (Single Arm) | 5 | 10 | 75.0 | 3749 |
Week 25
Weekly Volume: 27845 lbs
Workout Name: 531 Bodybuilding Day 1
Date: Monday, June 17, 2024
Total Volume: 27845 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45 | 450 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 155 | 775 |
| Squat (Barbell) | 1 | 5 | 195 | 975 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 3 | 285 | 855 |
| Squat (Barbell) | 1 | 3 | 325 | 975 |
| Squat (Barbell) | 1 | 3 | 355 | 1065 |
| Romanian Deadlift (Barbell) | 6 | 10 | 225 | 13500 |
| Bicep Curl (Dumbbell) | 4 | 10 | 30 | 1200 |
| Lateral Raise (Dumbbell) | 3 | 10 | 20 | 600 |
| Bench Press - Close Grip (Barbell) | 3 | 10 | 155 | 4650 |
| Triceps Extension (Dumbbell) | 5 | 10 | 20 | 1000 |
Week 26
Weekly Volume: 41285 lbs
Workout Name: 531 Bodybuilding Day 3
Date: Wednesday, June 26, 2024
Total Volume: 14125 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 2 | 5 | 90 | 900 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 190 | 950 |
| Deadlift (Barbell) | 1 | 5 | 230 | 1150 |
| Deadlift (Barbell) | 1 | 3 | 280 | 840 |
| Deadlift (Barbell) | 1 | 3 | 355 | 1065 |
| Deadlift (Barbell) | 1 | 3 | 405 | 1215 |
| Deadlift (Barbell) | 1 | 4 | 445 | 1780 |
| Squat (Barbell) | 3 | 10 | 185.0 | 5550 |
Workout Name: 531 Bodybuilding day 2
Date: Friday, June 28, 2024
Total Volume: 27160 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 2 | 10 | 45 | 900 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 5 | 185.0 | 925 |
| Bench Press (Barbell) | 1 | 3 | 210 | 630 |
| Bench Press (Barbell) | 1 | 5 | 235 | 1175 |
| Overhead Press (Barbell) | 1 | 10 | 115 | 1150 |
| Overhead Press (Barbell) | 2 | 8 | 115 | 1840 |
| Overhead Press (Barbell) | 1 | 7 | 115 | 805 |
| Overhead Press (Barbell) | 1 | 5 | 115 | 575 |
| Seated Row (Cable) | 5 | 10 | 130 | 6500 |
| Triceps Pushdown (Cable - Straight Bar) | 1 | 12 | 80 | 960 |
| Triceps Pushdown (Cable - Straight Bar) | 3 | 10 | 90 | 2700 |
| Triceps Pushdown (Cable - Straight Bar) | 1 | 9 | 90 | 810 |
| Lat Pulldown - Wide Grip (Cable) | 1 | 12 | 100 | 1200 |
| Lat Pulldown - Wide Grip (Cable) | 4 | 10 | 100 | 4000 |
| Overhead Press (Dumbbell) | 4 | 10 | 40 | 1600 |
| Overhead Press (Dumbbell) | 1 | 6 | 40 | 240 |