Workout Summary - September 2024
Summary
Monthly Volume: 190229 lbs
Week 36
Weekly Volume: 54629 lbs
Workout Name: 531 Bodybuilding Day 1
Date: Monday, September 02, 2024
Total Volume: 20905 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 | 275 | 1375 |
| Squat (Barbell) | 1 | 5 | 300.0 | 1499 |
| Squat (Barbell) | 1 | 8 | 325 | 2600 |
| Deadlift (Barbell) | 2 | 8 | 275 | 4400 |
| Deadlift (Barbell) | 1 | 10 | 275 | 2750 |
| Bicep Curl (Dumbbell) | 3 | 10 | 30 | 900 |
| Lateral Raise (Dumbbell) | 3 | 8 | 20 | 480 |
| Bench Press - Close Grip (Barbell) | 3 | 10 | 155 | 4650 |
Workout Name: Day 4
Date: Wednesday, September 04, 2024
Total Volume: 16684 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 10 | 45 | 450 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 3 | 225 | 675 |
| Deadlift (Barbell) | 1 | 3 | 285 | 855 |
| Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| Deadlift (Barbell) | 1 | 5 | 355 | 1775 |
| Deadlift (Barbell) | 1 | 10 | 405 | 4050 |
| Tempo Bench Press | 1 | 5 | 45.0 | 224 |
| Tempo Bench Press | 1 | 5 | 135 | 675 |
| Tempo Bench Press | 1 | 3 | 185.0 | 555 |
| Tempo Bench Press | 3 | 5 | 225 | 3375 |
| Pull Up | 3 | 10 | 0 | 0 |
| Reverse Fly (Dumbbell) | 3 | 15 | 20 | 900 |
| Chest Fly (Dumbbell) | 3 | 10 | 30 | 900 |
Workout Name: Week 1 Day 3
Date: Friday, September 06, 2024
Total Volume: 17040 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Pin Squat to Depth | 1 | 10 | 45 | 450 |
| Pin Squat to Depth | 1 | 8 | 45 | 360 |
| Pin Squat to Depth | 1 | 5 | 135 | 675 |
| Pin Squat to Depth | 1 | 5 | 225 | 1125 |
| Pin Squat to Depth | 3 | 6 | 265 | 4770 |
| Spoto Press | 1 | 15 | 45 | 675 |
| Spoto Press | 1 | 5 | 135 | 675 |
| Spoto Press | 1 | 3 | 185.0 | 555 |
| Spoto Press | 1 | 3 | 205 | 615 |
| Spoto Press | 3 | 6 | 230 | 4140 |
| Bent Over One Arm Row (Dumbbell) | 4 | 10 | 75.0 | 2999 |
| Chest Dip | 3 | 15 | 0 | 0 |
| Pull Up | 2 | 10 | 0 | 0 |
| Pull Up | 1 | 7 | 0 | 0 |
Week 37
Weekly Volume: 47885 lbs
Workout Name: Evening Workout
Date: Wednesday, September 11, 2024
Total Volume: 27680 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45 | 450 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 185.0 | 925 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 4 | 7 | 275 | 7700 |
| Bench Press (Barbell) | 1 | 10 | 45 | 450 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 4 | 7 | 185.0 | 5180 |
| Overhead Press (Barbell) | 1 | 8 | 135 | 1080 |
| Overhead Press (Barbell) | 1 | 8 | 125 | 1000 |
| Overhead Press (Barbell) | 1 | 7 | 125 | 875 |
| Bent Over Row (Barbell) | 4 | 12 | 125 | 6000 |
| Good Morning (Barbell) | 2 | 8 | 95 | 1520 |
Workout Name: Morning Workout
Date: Sunday, September 15, 2024
Total Volume: 20205 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 10 | 45 | 450 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 5 | 275 | 1375 |
| Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 2 | 1 | 455 | 910 |
| Deadlift (Barbell) | 1 | 2 | 495 | 990 |
| Deadlift (Barbell) | 1 | 2 | 405 | 810 |
| Deadlift (Barbell) | 1 | 7 | 365 | 2555 |
| Deadlift (Barbell) | 1 | 6 | 365 | 2190 |
| Bench Press (Barbell) | 1 | 10 | 45 | 450 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 4 | 7 | 185.0 | 5180 |
| Pull Up | 2 | 10 | 0 | 0 |
| Pull Up | 1 | 8 | 0 | 0 |
Week 38
Weekly Volume: 51659 lbs
Workout Name: power plan day 1
Date: Tuesday, September 17, 2024
Total Volume: 17364 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45 | 450 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 185.0 | 925 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 1 | 1 | 385 | 385 |
| Squat (Barbell) | 1 | 3 | 345 | 1035 |
| Squat (Barbell) | 4 | 4 | 315 | 5040 |
| Bench Press (Barbell) | 1 | 5 | 45.0 | 224 |
| 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 | 1 | 245.0 | 245 |
| Bench Press (Barbell) | 1 | 1 | 275 | 275 |
| Bench Press (Barbell) | 1 | 5 | 245.0 | 1225 |
| Bench Press (Barbell) | 4 | 4 | 225 | 3600 |
Workout Name: Evening Workout
Date: Thursday, September 19, 2024
Total Volume: 15795 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 10 | 45 | 450 |
| Deadlift (Barbell) | 1 | 5 | 95 | 475 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 3 | 185.0 | 555 |
| Deadlift (Barbell) | 1 | 3 | 225 | 675 |
| Deadlift (Barbell) | 1 | 3 | 275 | 825 |
| Deadlift (Barbell) | 1 | 1 | 315 | 315 |
| Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Deadlift (Barbell) | 1 | 2 | 405 | 810 |
| Deadlift (Barbell) | 1 | 1 | 455 | 455 |
| Deadlift (Barbell) | 1 | 3 | 425 | 1275 |
| Deadlift (Barbell) | 4 | 4 | 365 | 5840 |
| Triceps Dip | 1 | 10 | 0 | 0 |
| Triceps Dip | 3 | 10 | 26 | 780 |
| Bicep Curl (Dumbbell) | 4 | 10 | 30 | 1200 |
| Triceps Extension (Dumbbell) | 2 | 10 | 30 | 600 |
| Triceps Extension (Dumbbell) | 2 | 10 | 25 | 500 |
Workout Name: Morning Workout
Date: Saturday, September 21, 2024
Total Volume: 18499 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 1 | 12 | 45.0 | 539 |
| 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 | 245.0 | 245 |
| Bench Press (Barbell) | 1 | 1 | 265 | 265 |
| Bench Press (Barbell) | 1 | 1 | 280 | 280 |
| Bench Press (Barbell) | 1 | 5 | 250 | 1250 |
| Bench Press (Barbell) | 3 | 4 | 230 | 2760 |
| Seated Row (Cable) | 3 | 12 | 130 | 4680 |
| Seated Row (Cable) | 1 | 10 | 130 | 1300 |
| Lat Pulldown (Cable) | 4 | 10 | 120 | 4800 |
Week 39
Weekly Volume: 19185 lbs
Workout Name: Day 1
Date: Saturday, September 28, 2024
Total Volume: 19185 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 | 3 | 275 | 825 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 1 | 2 | 395.0 | 789 |
| Squat (Barbell) | 1 | 3 | 355 | 1065 |
| Squat (Barbell) | 2 | 4 | 320 | 2560 |
| 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 | 5 | 185.0 | 925 |
| Bench Press - Close Grip (Barbell) | 1 | 3 | 215 | 645 |
| Bench Press - Close Grip (Barbell) | 1 | 3 | 235 | 705 |
| Bench Press - Close Grip (Barbell) | 1 | 2 | 275 | 550 |
| Bench Press - Close Grip (Barbell) | 2 | 10 | 185.0 | 3700 |
| Chest Fly | 3 | 8 | 30 | 720 |
| Hammer Curl (Dumbbell) | 3 | 8 | 45 | 1080 |
| Rear Delt Flyes | 3 | 8 | 30 | 720 |
| Triceps Extension (Dumbbell) | 1 | 10 | 30 | 300 |
| Triceps Extension (Dumbbell) | 1 | 9 | 30 | 270 |
| Triceps Extension (Dumbbell) | 1 | 10 | 25 | 250 |
Week 40
Weekly Volume: 25224 lbs
Workout Name: power plan day 3
Date: Monday, September 30, 2024
Total Volume: 16869 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 10 | 45 | 450 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 3 | 365 | 1095 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 1 | 1 | 455 | 455 |
| Deadlift (Barbell) | 1 | 2 | 495 | 990 |
| Deadlift (Barbell) | 1 | 4 | 455 | 1820 |
| Deadlift (Barbell) | 1 | 3 | 405 | 1215 |
| Front Squat (Barbell) | 2 | 5 | 45.0 | 449 |
| Front Squat (Barbell) | 1 | 5 | 135 | 675 |
| Front Squat (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 12 | 45.0 | 539 |
| 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 | 205 | 615 |
| Bench Press (Barbell) | 1 | 3 | 225 | 675 |
| Bench Press (Barbell) | 1 | 1 | 245.0 | 245 |
| Bench Press (Barbell) | 1 | 1 | 275 | 275 |
| Bench Press (Barbell) | 2 | 4 | 245.0 | 1960 |