Workout Summary - July 2024
Summary
Monthly Volume: 238684 lbs
Week 27
Weekly Volume: 51909 lbs
Workout Name: 531 Bodybuilding Day 1
Date: Monday, July 01, 2024
Total Volume: 21060 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 | 250 | 1250 |
| Squat (Barbell) | 1 | 5 | 280 | 1400 |
| Squat (Barbell) | 1 | 6 | 325 | 1950 |
| Hack Squat | 3 | 8 | 215 | 5160 |
| Hammer Curl (Dumbbell) | 3 | 10 | 40 | 1200 |
| Lateral Raise (Dumbbell) | 1 | 10 | 20 | 200 |
| Lateral Raise (Dumbbell) | 1 | 12 | 20 | 240 |
| Lateral Raise (Dumbbell) | 1 | 14 | 20 | 280 |
| Bench Press - Close Grip (Barbell) | 3 | 10 | 145 | 4350 |
| Triceps Extension | 3 | 10 | 50 | 1500 |
| Triceps Extension (Cable) | 2 | 10 | 40 | 800 |
| Triceps Extension (Cable) | 1 | 12 | 40 | 480 |
Workout Name: 531 Bodybuilding Day 3
Date: Tuesday, July 02, 2024
Total Volume: 30849 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 2 | 5 | 45.0 | 449 |
| Deadlift (Barbell) | 1 | 5 | 55 | 275 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 190 | 950 |
| Deadlift (Barbell) | 1 | 5 | 235 | 1175 |
| Deadlift (Barbell) | 1 | 5 | 290 | 1450 |
| Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| Deadlift (Barbell) | 1 | 5 | 365 | 1825 |
| Deadlift (Barbell) | 1 | 8 | 410 | 3280 |
| Deadlift (Barbell) | 1 | 1 | 495 | 495 |
| Bent Over Row (Barbell) | 2 | 10 | 185.0 | 3700 |
| Bench Press (Dumbbell) | 5 | 10 | 65 | 3250 |
| Overhead Press (Barbell) | 5 | 10 | 95 | 4750 |
| Triceps Extension (Cable) | 5 | 10 | 80 | 4000 |
| Face Pull (Cable) | 5 | 10 | 60 | 3000 |
Week 28
Weekly Volume: 46539 lbs
Workout Name: 531 Bodybuilding Day 3
Date: Monday, July 08, 2024
Total Volume: 14509 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 45.0 | 224 |
| Deadlift (Barbell) | 2 | 5 | 135 | 1350 |
| Deadlift (Barbell) | 1 | 5 | 185.0 | 925 |
| Deadlift (Barbell) | 1 | 5 | 240 | 1200 |
| Deadlift (Barbell) | 1 | 3 | 280 | 840 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 2 | 1 | 455 | 910 |
| Deadlift (Barbell) | 1 | 1 | 495 | 495 |
| Deadlift (Barbell) | 1 | 1 | 520 | 520 |
| Bench Press (Barbell) | 1 | 5 | 45 | 225 |
| 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) | 1 | 1 | 250 | 250 |
| Bench Press (Barbell) | 1 | 1 | 275 | 275 |
| Bench Press - Close Grip (Barbell) | 2 | 10 | 160 | 3200 |
Workout Name: 531 Bodybuilding Day 1
Date: Tuesday, July 09, 2024
Total Volume: 18610 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 | 3 | 275 | 825 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 1 | 345 | 345 |
| Squat (Barbell) | 2 | 1 | 375 | 750 |
| Squat (Barbell) | 1 | 1 | 405 | 405 |
| Bent Over Row (Barbell) | 5 | 10 | 185.0 | 9250 |
| Bicep Curl (Dumbbell) | 3 | 10 | 35 | 1050 |
| Lateral Raise (Dumbbell) | 3 | 10 | 20 | 600 |
| Bench Press (Dumbbell) | 3 | 10 | 70 | 2100 |
| Triceps Extension | 3 | 8 | 30 | 720 |
Workout Name: 531 Bodybuilding day 2
Date: Friday, July 12, 2024
Total Volume: 13420 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 | 165 | 825 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 3 | 210 | 630 |
| Bench Press (Barbell) | 2 | 6 | 230 | 2760 |
| Bench Press (Barbell) | 1 | 4 | 230 | 920 |
| Pull Up | 3 | 10 | 0 | 0 |
| Pull Up | 1 | 8 | 0 | 0 |
| Pull Up | 1 | 6 | 0 | 0 |
| Triceps Dip | 5 | 10 | 0 | 0 |
| Sumo Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Sumo Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Sumo Deadlift (Barbell) | 1 | 1 | 315 | 315 |
| Sumo Deadlift (Barbell) | 1 | 2 | 315 | 630 |
| Sumo Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Sumo Deadlift (Barbell) | 1 | 2 | 405 | 810 |
| Sumo Deadlift (Barbell) | 1 | 2 | 425 | 850 |
| Sumo Deadlift (Barbell) | 1 | 2 | 455 | 910 |
Week 29
Weekly Volume: 36730 lbs
Workout Name: Day 1
Date: Thursday, July 18, 2024
Total Volume: 17775 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45 | 450 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 1 | 275 | 275 |
| Squat (Barbell) | 2 | 1 | 315 | 630 |
| Squat (Barbell) | 1 | 3 | 335 | 1005 |
| Squat (Barbell) | 1 | 5 | 315 | 1575 |
| Squat (Barbell) | 4 | 4 | 285 | 4560 |
| Bench Press - Close Grip (Barbell) | 1 | 10 | 45 | 450 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 45 | 225 |
| 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 | 6 | 205 | 1230 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 180 | 4320 |
Workout Name: Day 2
Date: Friday, July 19, 2024
Total Volume: 18955 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 | 3 | 135 | 405 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 4 | 230 | 920 |
| Bench Press (Barbell) | 2 | 6 | 205 | 2460 |
| Bench Press (Barbell) | 1 | 5 | 205 | 1025 |
| Deficit Deadlift (Barbell) | 2 | 5 | 135 | 1350 |
| Deficit Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deficit Deadlift (Barbell) | 1 | 1 | 315 | 315 |
| Deficit Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Deficit Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deficit Deadlift (Barbell) | 1 | 2 | 445 | 890 |
| Deficit Deadlift (Barbell) | 1 | 5 | 395.0 | 1974 |
| Deficit Deadlift (Barbell) | 2 | 6 | 375 | 4500 |
| Wide Pull Up | 2 | 10 | 0 | 0 |
| Wide Pull Up | 1 | 10 | 25 | 250 |
| Chest Dip | 4 | 10 | 26 | 1040 |
Week 30
Weekly Volume: 74554 lbs
Workout Name: Day 1
Date: Monday, July 22, 2024
Total Volume: 17425 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45 | 450 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 1 | 275 | 275 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 3 | 345 | 1035 |
| Squat (Barbell) | 1 | 5 | 320 | 1600 |
| Squat (Barbell) | 3 | 5 | 295 | 4425 |
| Bench Press - Close Grip (Barbell) | 1 | 10 | 45 | 450 |
| 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 | 6 | 210 | 1260 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 190 | 4560 |
| Pull Up | 3 | 10 | 0 | 0 |
Workout Name: Day 2
Date: Tuesday, July 23, 2024
Total Volume: 13930 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 1 | 10 | 45 | 450 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 3 | 135 | 405 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 3 | 205 | 615 |
| Bench Press (Barbell) | 1 | 1 | 225 | 225 |
| Bench Press (Barbell) | 1 | 4 | 240 | 960 |
| Bench Press (Barbell) | 3 | 6 | 210 | 3780 |
| 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 | 365 | 365 |
| Deficit Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deficit Deadlift (Barbell) | 1 | 2 | 455 | 910 |
| Chest Dip | 5 | 10 | 0 | 0 |
| Wide Pull Up | 2 | 8 | 0 | 0 |
| Bent Over One Arm Row (Dumbbell) | 3 | 8 | 85 | 2040 |
| Hanging Leg Raise | 2 | 8 | 0 | 0 |
Workout Name: Day 3
Date: Thursday, July 25, 2024
Total Volume: 21594 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45 | 450 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 2 | 325 | 650 |
| Squat (Barbell) | 1 | 5 | 295 | 1475 |
| Squat (Barbell) | 3 | 7 | 260 | 5460 |
| Bench Press - Wide Grip (Barbell) | 2 | 5 | 45.0 | 449 |
| Bench Press - Wide Grip (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press - Wide Grip (Barbell) | 1 | 3 | 170 | 510 |
| Bench Press - Wide Grip (Barbell) | 1 | 6 | 205 | 1230 |
| Bench Press - Wide Grip (Barbell) | 3 | 6 | 185.0 | 3330 |
| Chest Press (Machine) | 3 | 10 | 164 | 4920 |
| Pull Up | 3 | 10 | 0 | 0 |
| Triceps Pushdown (Cable - Straight Bar) | 1 | 12 | 65 | 780 |
Workout Name: Day 4
Date: Saturday, July 27, 2024
Total Volume: 21604 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 45 | 225 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 1 | 7 | 445 | 3115 |
| Deadlift (Barbell) | 1 | 5 | 405 | 2025 |
| Deadlift (Barbell) | 1 | 5 | 365 | 1825 |
| Deadlift (Barbell) | 1 | 5 | 335 | 1675 |
| Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| 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 | 185.0 | 555 |
| Tempo Bench Press | 1 | 1 | 225 | 225 |
| Tempo Bench Press | 1 | 1 | 245.0 | 245 |
| Bench Press (Barbell) | 1 | 7 | 195 | 1365 |
| Bench Press (Barbell) | 3 | 7 | 185.0 | 3885 |
Week 31
Weekly Volume: 45979 lbs
Workout Name: Day 1
Date: Monday, July 29, 2024
Total Volume: 17070 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45 | 450 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 3 | 350 | 1050 |
| Squat (Barbell) | 1 | 5 | 325 | 1625 |
| Squat (Barbell) | 3 | 5 | 295 | 4425 |
| Bench Press - Close Grip (Barbell) | 1 | 10 | 45 | 450 |
| 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 | 6 | 210 | 1260 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 185.0 | 4440 |
Workout Name: Day 2
Date: Tuesday, July 30, 2024
Total Volume: 11880 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deficit Deadlift (Barbell) | 2 | 5 | 135 | 1350 |
| Deficit Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deficit Deadlift (Barbell) | 1 | 1 | 315 | 315 |
| Deficit Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Deficit Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deficit Deadlift (Barbell) | 1 | 1 | 465 | 465 |
| Deficit Deadlift (Barbell) | 1 | 1 | 500 | 500 |
| Bench Press (Barbell) | 2 | 10 | 45 | 900 |
| 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) | 2 | 6 | 210 | 2520 |
| Wide Pull Up | 3 | 8 | 0 | 0 |
| Bent Over One Arm Row (Dumbbell) | 3 | 10 | 50 | 1500 |
| Chest Dip | 3 | 10 | 0 | 0 |