Workout Summary - March 2024
Summary
Monthly Volume: 174229 lbs
Week 10
Weekly Volume: 48904 lbs
Workout Name: browner day 1
Date: Monday, March 04, 2024
Total Volume: 30465 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| Deadlift (Barbell) | 1 | 5 | 365 | 1825 |
| Deadlift (Barbell) | 3 | 4 | 415 | 4980 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 1 | 285 | 285 |
| Squat (Barbell) | 3 | 8 | 285 | 6840 |
| Bench Press - Close Grip (Barbell) | 2 | 5 | 135 | 1350 |
| Bench Press - Close Grip (Barbell) | 2 | 10 | 185.0 | 3700 |
| Bench Press - Close Grip (Barbell) | 1 | 8 | 185.0 | 1480 |
| Bulgarian Split Squat | 3 | 14 | 115 | 4830 |
Workout Name: browner day 4
Date: Friday, March 08, 2024
Total Volume: 18439 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45.0 | 449 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 1 | 6 | 405 | 2430 |
| 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 | 4 | 235.0 | 940 |
| Bench Press (Barbell) | 4 | 4 | 235 | 3760 |
| Box Squat (Barbell) | 3 | 225 | 8 | 5400 |
| Shoulder Press (Machine) | 3 | 10 | 50 | 1500 |
Week 11
Weekly Volume: 20914 lbs
Workout Name: power plan day 1
Date: Wednesday, March 13, 2024
Total Volume: 20914 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45.0 | 449 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 1 | 1 | 405 | 405 |
| Squat (Barbell) | 1 | 3 | 385 | 1155 |
| Squat (Barbell) | 5 | 4 | 335 | 6700 |
| 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 | 235.0 | 235 |
| Bench Press (Barbell) | 1 | 1 | 275 | 275 |
| Bench Press (Barbell) | 1 | 3 | 245.0 | 735 |
| Bench Press (Barbell) | 4 | 4 | 225 | 3600 |
| Bent Over One Arm Row (Dumbbell) | 5 | 8 | 85 | 3400 |
| Hanging Leg Raise | 3 | 10 | 0 | 0 |
Week 12
Weekly Volume: 47464 lbs
Workout Name: Evening Workout
Date: Monday, March 18, 2024
Total Volume: 26140 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| Deadlift (Barbell) | 1 | 1 | 365 | 365 |
| Deadlift (Barbell) | 1 | 1 | 405 | 405 |
| Deadlift (Barbell) | 1 | 1 | 455 | 455 |
| Deadlift (Barbell) | 1 | 1 | 505 | 505 |
| Deadlift (Barbell) | 1 | 3 | 465 | 1395 |
| Deadlift (Barbell) | 4 | 4 | 415 | 6640 |
| 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 | 215 | 645 |
| Bench Press (Barbell) | 1 | 1 | 235 | 235 |
| Bench Press (Barbell) | 1 | 1 | 280 | 280 |
| Bench Press (Barbell) | 1 | 3 | 255 | 765 |
| Bench Press (Barbell) | 4 | 4 | 225 | 3600 |
| Seated Row (Cable) | 3 | 12 | 150.0 | 5399 |
Workout Name: power plan day 2
Date: Friday, March 22, 2024
Total Volume: 21324 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Paused Bench Press | 2 | 5 | 45.0 | 449 |
| Paused Bench Press | 1 | 5 | 135 | 675 |
| Paused Bench Press | 1 | 3 | 185.0 | 555 |
| Paused Bench Press | 1 | 1 | 215 | 215 |
| Paused Bench Press | 1 | 1 | 225 | 225 |
| Paused Bench Press | 1 | 1 | 255 | 255 |
| Paused Bench Press | 1 | 1 | 275 | 275 |
| Paused Bench Press | 1 | 3 | 245.0 | 735 |
| Paused Bench Press | 3 | 4 | 225 | 2700 |
| Paused Bench Press | 1 | 8 | 225 | 1800 |
| Seated Row (Cable) | 4 | 12 | 140 | 6720 |
| Lat Pulldown (Cable) | 3 | 8 | 140 | 3360 |
| Lat Pulldown (Cable) | 1 | 8 | 120 | 960 |
| Bench Press (Dumbbell) | 3 | 10 | 80 | 2400 |
Week 13
Weekly Volume: 56944 lbs
Workout Name: power plan day 1
Date: Monday, March 25, 2024
Total Volume: 18254 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45.0 | 449 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 1 | 1 | 365 | 365 |
| Squat (Barbell) | 1 | 1 | 415 | 415 |
| Squat (Barbell) | 1 | 4 | 375 | 1500 |
| Squat (Barbell) | 4 | 4 | 335 | 5360 |
| Bench Press (Barbell) | 2 | 3 | 135 | 810 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 1 | 235.0 | 235 |
| Bench Press (Barbell) | 1 | 1 | 285 | 285 |
| Bench Press (Barbell) | 1 | 3 | 255 | 765 |
| Bench Press (Barbell) | 3 | 5 | 225 | 3375 |
| Bench Press (Barbell) | 1 | 6 | 225 | 1350 |
Workout Name: power plan day 2
Date: Wednesday, March 27, 2024
Total Volume: 23794 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Paused Bench Press | 2 | 5 | 45.0 | 449 |
| Paused Bench Press | 1 | 5 | 95 | 475 |
| Paused Bench Press | 1 | 3 | 135 | 405 |
| Paused Bench Press | 1 | 3 | 185.0 | 555 |
| Paused Bench Press | 1 | 1 | 225 | 225 |
| Paused Bench Press | 1 | 1 | 265 | 265 |
| Paused Bench Press | 1 | 3 | 245.0 | 735 |
| Paused Bench Press | 4 | 4 | 230 | 3680 |
| Paused Bench Press | 1 | 7 | 230 | 1610 |
| Seated Row (Cable) | 4 | 10 | 150.0 | 5999 |
| Chest Dip | 2 | 8 | 90 | 1440 |
| Chest Dip | 1 | 4 | 90 | 360 |
| Lat Pulldown (Cable) | 3 | 8 | 170 | 4080 |
| Lat Pulldown (Cable) | 1 | 7 | 170 | 1190 |
| Bench Press (Dumbbell) | 2 | 8 | 75.0 | 1199 |
| Bench Press (Dumbbell) | 1 | 9 | 75.0 | 674 |
| Bench Press (Dumbbell) | 1 | 6 | 75.0 | 449 |
| Hanging Leg Raise | 1 | 10 | 0 | 0 |
Workout Name: power plan day 3
Date: Friday, March 29, 2024
Total Volume: 14895 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 5 | 315 | 1575 |
| 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 | 525 | 525 |
| Deadlift (Barbell) | 1 | 3 | 475 | 1425 |
| Deadlift (Barbell) | 4 | 4 | 425 | 6800 |
| Chest Dip | 3 | 15 | 0 | 0 |
| Bicep Curl (Dumbbell) | 3 | 10 | 35 | 1050 |