Workout Summary - August 2024
Summary
Monthly Volume: 144409 lbs
Week 31
Weekly Volume: 45979 lbs
Workout Name: Day 3
Date: Saturday, August 03, 2024
Total Volume: 17029 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 | 2 | 335 | 670 |
| Squat (Barbell) | 1 | 5 | 295 | 1475 |
| Squat (Barbell) | 3 | 7 | 265 | 5565 |
| Bench Press - Wide Grip (Barbell) | 2 | 10 | 45.0 | 899 |
| Bench Press - Wide Grip (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press - Wide Grip (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press - Wide Grip (Barbell) | 1 | 6 | 215 | 1290 |
| Bench Press - Wide Grip (Barbell) | 3 | 6 | 195 | 3510 |
Week 32
Weekly Volume: 35910 lbs
Workout Name: Day 1
Date: Monday, August 05, 2024
Total Volume: 20020 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 | 365 | 1095 |
| Squat (Barbell) | 1 | 5 | 335 | 1675 |
| Squat (Barbell) | 3 | 5 | 300.0 | 4499 |
| 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 | 3 | 205 | 615 |
| Bench Press - Close Grip (Barbell) | 1 | 6 | 225 | 1350 |
| Bench Press - Close Grip (Barbell) | 3 | 8 | 185.0 | 4440 |
| Pull Up | 3 | 10 | 0 | 0 |
| Bicep Curl (Barbell) | 3 | 10 | 60 | 1800 |
| Chest Dip | 3 | 10 | 0 | 0 |
Workout Name: Day 2
Date: Tuesday, August 06, 2024
Total Volume: 15890 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 1 | 10 | 45 | 450 |
| Bench Press (Barbell) | 1 | 10 | 95 | 950 |
| 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 | 250 | 1000 |
| Bench Press (Barbell) | 3 | 6 | 215 | 3870 |
| Bench Press (Barbell) | 1 | 5 | 215 | 1075 |
| Deficit Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deficit Deadlift (Barbell) | 1 | 3 | 225 | 675 |
| 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 | 455 | 455 |
| Bench Press (Dumbbell) | 3 | 8 | 75.0 | 1799 |
| Bent Over One Arm Row (Dumbbell) | 4 | 8 | 75.0 | 2399 |
Week 33
Weekly Volume: 29075 lbs
Workout Name: Day 1
Date: Thursday, August 15, 2024
Total Volume: 16935 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 | 2 | 375 | 750 |
| Squat (Barbell) | 1 | 5 | 345 | 1725 |
| Squat (Barbell) | 3 | 5 | 305 | 4575 |
| 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 | 225 | 1350 |
| Bench Press - Close Grip (Barbell) | 2 | 8 | 190 | 3040 |
| Bench Press - Close Grip (Barbell) | 1 | 5 | 190 | 950 |
Workout Name: Day 2
Date: Friday, August 16, 2024
Total Volume: 12140 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 10 | 95 | 950 |
| 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 | 2 | 255 | 510 |
| Bench Press (Barbell) | 1 | 2 | 245.0 | 490 |
| Deficit Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deficit Deadlift (Barbell) | 1 | 3 | 225 | 675 |
| 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 | 1 | 455 | 455 |
| Deficit Deadlift (Barbell) | 1 | 2 | 495 | 990 |
| Deficit Deadlift (Barbell) | 1 | 4 | 415 | 1660 |
| Wide Pull Up | 3 | 8 | 35 | 840 |
| Rear Delt Flyes | 4 | 10 | 20 | 800 |
Week 34
Weekly Volume: 62394 lbs
Workout Name: Day 1
Date: Monday, August 19, 2024
Total Volume: 15290 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 45 | 225 |
| 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 | 2 | 345 | 690 |
| Squat (Barbell) | 1 | 5 | 315 | 1575 |
| Squat (Barbell) | 2 | 5 | 265 | 2650 |
| 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 | 190 | 570 |
| Bench Press - Close Grip (Barbell) | 1 | 6 | 210 | 1260 |
| Bench Press - Close Grip (Barbell) | 2 | 8 | 175 | 2800 |
| Hammer Curl (Dumbbell) | 2 | 10 | 45 | 900 |
| Hammer Curl (Dumbbell) | 1 | 8 | 45 | 360 |
| Rear Delt Flyes | 3 | 12 | 20 | 720 |
Workout Name: Day 2
Date: Tuesday, August 20, 2024
Total Volume: 22230 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 | 3 | 245.0 | 735 |
| Bench Press (Barbell) | 3 | 6 | 195 | 3510 |
| Deadlift (Barbell) | 1 | 5 | 45 | 225 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 3 | 225 | 675 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 1 | 1 | 455 | 455 |
| Deadlift (Barbell) | 1 | 1 | 495 | 495 |
| Deadlift (Barbell) | 1 | 1 | 545 | 545 |
| Deadlift (Barbell) | 1 | 4 | 405 | 1620 |
| Deadlift (Barbell) | 1 | 4 | 385 | 1540 |
| Deadlift (Barbell) | 1 | 4 | 365 | 1460 |
| Deadlift (Barbell) | 1 | 4 | 335 | 1340 |
| Deadlift (Barbell) | 1 | 4 | 315 | 1260 |
| Wide Pull Up | 3 | 8 | 0 | 0 |
| Pendlay Row (Barbell) | 3 | 10 | 135 | 4050 |
Workout Name: Day 3
Date: Thursday, August 22, 2024
Total Volume: 12014 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45 | 450 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 1 | 225 | 225 |
| Squat (Barbell) | 1 | 1 | 275 | 275 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 1 | 4 | 315 | 1260 |
| Squat (Barbell) | 2 | 6 | 255 | 3060 |
| 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 | 185.0 | 555 |
| Bench Press - Wide Grip (Barbell) | 1 | 1 | 225 | 225 |
| Bench Press - Wide Grip (Barbell) | 1 | 1 | 245.0 | 245 |
| Bench Press - Wide Grip (Barbell) | 1 | 1 | 265 | 265 |
| Bench Press - Wide Grip (Barbell) | 1 | 1 | 275 | 275 |
| Bench Press - Wide Grip (Barbell) | 3 | 4 | 225 | 2700 |
| Pull Up | 1 | 20 | 0 | 0 |
Workout Name: Day 4
Date: Saturday, August 24, 2024
Total Volume: 12860 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 10 | 135 | 1350 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 3 | 225 | 675 |
| Deadlift (Barbell) | 1 | 1 | 315 | 315 |
| Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 1 | 1 | 455 | 455 |
| Deadlift (Barbell) | 1 | 3 | 440 | 1320 |
| Deadlift (Barbell) | 2 | 5 | 365 | 3650 |
| Deadlift (Barbell) | 1 | 10 | 365 | 3650 |
| Pull Up | 2 | 10 | 0 | 0 |