Workout Summary - October 2024
Summary
Monthly Volume: 72064 lbs
Week 40
Weekly Volume: 25224 lbs
Workout Name: Greek God Workout
Date: Thursday, October 03, 2024
Total Volume: 8355 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Incline Bench Press (Barbell) | 1 | 15 | 45 | 675 |
| Incline Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Incline Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Incline Bench Press (Barbell) | 1 | 5 | 155 | 775 |
| Incline Bench Press (Barbell) | 3 | 5 | 185.0 | 2775 |
| Pull Up | 3 | 8 | 35 | 840 |
| Triceps Extension (Dumbbell) | 3 | 8 | 30 | 720 |
| Lateral Raise (Dumbbell) | 1 | 8 | 25 | 200 |
| Lateral Raise (Dumbbell) | 2 | 8 | 20 | 320 |
| Bicep Curl (Dumbbell) | 3 | 10 | 30 | 900 |
Week 41
Weekly Volume: 47764 lbs
Workout Name: Base Level A
Date: Monday, October 07, 2024
Total Volume: 9435 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Incline Bench Press (Barbell) | 1 | 15 | 45 | 675 |
| Incline Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Incline Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Incline Bench Press (Barbell) | 1 | 3 | 155 | 465 |
| Incline Bench Press (Barbell) | 3 | 5 | 195 | 2925 |
| Pull Up | 3 | 8 | 40 | 960 |
| Lateral Raise (Dumbbell) | 3 | 10 | 20 | 600 |
| Bicep Curl (Dumbbell) | 3 | 8 | 35 | 840 |
| Chest Dip | 1 | 10 | 70 | 700 |
| Chest Dip | 2 | 8 | 70 | 1120 |
| Hanging Leg Raise | 3 | 8 | 0 | 0 |
Workout Name: Base Level B
Date: Tuesday, October 08, 2024
Total Volume: 21374 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Front Squat (Barbell) | 1 | 5 | 45.0 | 224 |
| Front Squat (Barbell) | 1 | 5 | 95 | 475 |
| Front Squat (Barbell) | 1 | 3 | 135 | 405 |
| Front Squat (Barbell) | 1 | 1 | 185.0 | 185 |
| Front Squat (Barbell) | 4 | 6 | 225 | 5400 |
| Romanian Deadlift (Barbell) | 1 | 10 | 225 | 2250 |
| Romanian Deadlift (Barbell) | 1 | 6 | 275 | 1650 |
| Romanian Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| Leg Extension (Machine) | 1 | 10 | 100 | 1000 |
| Leg Extension (Machine) | 1 | 12 | 100 | 1200 |
| Leg Extension (Machine) | 1 | 12 | 115 | 1380 |
| Bent Over Row (Barbell) | 3 | 12 | 135 | 4860 |
| Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
Workout Name: Base Level A
Date: Thursday, October 10, 2024
Total Volume: 6690 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Incline Bench Press (Dumbbell) | 1 | 10 | 25 | 250 |
| Incline Bench Press (Dumbbell) | 2 | 8 | 45 | 720 |
| Incline Bench Press (Dumbbell) | 3 | 8 | 65 | 1560 |
| Pull Up | 2 | 8 | 45 | 720 |
| Lateral Raise (Dumbbell) | 3 | 8 | 30 | 720 |
| Bicep Curl (Dumbbell) | 1 | 10 | 40 | 400 |
| Bicep Curl (Dumbbell) | 2 | 8 | 40 | 640 |
| Chest Dip | 3 | 8 | 70 | 1680 |
Workout Name: 531 Bodybuilding Day 1
Date: Sunday, October 13, 2024
Total Volume: 10265 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 1 | 5 | 45 | 225 |
| 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 | 2 | 405 | 810 |
| Squat (Barbell) | 3 | 5 | 325 | 4875 |
| Bicep Curl (Dumbbell) | 3 | 10 | 40 | 1200 |
| Lateral Raise (Dumbbell) | 2 | 10 | 20 | 400 |
Week 44
Weekly Volume: 15945 lbs
Workout Name: 531 Bodybuilding Day 1
Date: Wednesday, October 30, 2024
Total Volume: 15945 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 | 275 | 1375 |
| Squat (Barbell) | 1 | 6 | 315 | 1890 |
| Deadlift (Barbell) | 3 | 10 | 225 | 6750 |
| Bicep Curl (Dumbbell) | 3 | 10 | 35 | 1050 |
| Lateral Raise (Dumbbell) | 3 | 8 | 20 | 480 |
| Triceps Extension | 3 | 10 | 30 | 900 |