Workout Summary - April 2024
Summary
Monthly Volume: 203219 lbs
Week 14
Weekly Volume: 48299 lbs
Workout Name: power plan day 1
Date: Monday, April 01, 2024
Total Volume: 8889 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 | 385 | 385 |
| Squat (Barbell) | 1 | 1 | 425 | 425 |
| Squat (Barbell) | 1 | 2 | 385 | 770 |
| Squat (Barbell) | 3 | 4 | 345 | 4140 |
| Squat (Barbell) | 1 | 2 | 345 | 690 |
Workout Name: power plan day 2
Date: Wednesday, April 03, 2024
Total Volume: 17779 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 | 215 | 215 |
| Paused Bench Press | 1 | 1 | 225 | 225 |
| Paused Bench Press | 1 | 1 | 245.0 | 245 |
| Paused Bench Press | 1 | 1 | 265 | 265 |
| Paused Bench Press | 1 | 1 | 290 | 290 |
| Paused Bench Press | 1 | 3 | 255 | 765 |
| Paused Bench Press | 3 | 4 | 240 | 2880 |
| Paused Bench Press | 1 | 3 | 240 | 720 |
| Seated Row (Cable) | 3 | 10 | 150.0 | 4499 |
| Lat Pulldown (Cable) | 3 | 8 | 160 | 3840 |
| Bench Press (Dumbbell) | 3 | 10 | 65 | 1950 |
| Hanging Leg Raise | 1 | 10 | 0 | 0 |
| Hanging Leg Raise | 1 | 8 | 0 | 0 |
| Hanging Leg Raise | 1 | 6 | 0 | 0 |
Workout Name: BBB Day 3
Date: Friday, April 05, 2024
Total Volume: 21629 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 2 | 5 | 45.0 | 449 |
| Deadlift (Barbell) | 1 | 5 | 95 | 475 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 1 | 185.0 | 185 |
| Deadlift (Barbell) | 1 | 5 | 225 | 1125 |
| Deadlift (Barbell) | 1 | 5 | 275 | 1375 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 5 | 385 | 1925 |
| Deadlift (Barbell) | 1 | 5 | 410 | 2050 |
| Deadlift (Barbell) | 1 | 5 | 435 | 2175 |
| Squat (Barbell) | 5 | 10 | 205 | 10250 |
| Ab Wheel | 3 | 10 | 0 | 0 |
Week 15
Weekly Volume: 33419 lbs
Workout Name: BBB Day 1
Date: Tuesday, April 09, 2024
Total Volume: 21989 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45.0 | 449 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 185.0 | 925 |
| Squat (Barbell) | 1 | 5 | 225 | 1125 |
| Squat (Barbell) | 1 | 3 | 275 | 825 |
| Squat (Barbell) | 1 | 3 | 315 | 945 |
| Squat (Barbell) | 1 | 3 | 335 | 1005 |
| Squat (Barbell) | 1 | 2 | 385 | 770 |
| Squat (Barbell) | 1 | 1 | 405 | 405 |
| Squat (Barbell) | 1 | 1 | 435 | 435 |
| Deadlift (Barbell) | 2 | 5 | 45.0 | 449 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 3 | 185.0 | 555 |
| Deadlift (Barbell) | 5 | 10 | 255 | 12750 |
Workout Name: BBB Day 2
Date: Thursday, April 11, 2024
Total Volume: 11430 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 2 | 3 | 45 | 270 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 1 | 5 | 185.0 | 925 |
| Bench Press (Barbell) | 1 | 3 | 205 | 615 |
| Bench Press (Barbell) | 1 | 3 | 225 | 675 |
| Bench Press (Barbell) | 1 | 3 | 240 | 720 |
| Bench Press (Barbell) | 1 | 4 | 255 | 1020 |
| Bench Press (Barbell) | 1 | 3 | 255 | 765 |
| Bench Press (Barbell) | 1 | 2 | 255 | 510 |
| Bench Press (Barbell) | 1 | 1 | 255 | 255 |
| Overhead Press (Barbell) | 5 | 10 | 100 | 5000 |
| Pull Up | 3 | 10 | 0 | 0 |
Week 16
Weekly Volume: 37179 lbs
Workout Name: BBB Day 3
Date: Monday, April 15, 2024
Total Volume: 19629 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 2 | 5 | 45.0 | 449 |
| Deadlift (Barbell) | 1 | 5 | 95 | 475 |
| Deadlift (Barbell) | 1 | 3 | 135 | 405 |
| Deadlift (Barbell) | 1 | 3 | 185.0 | 555 |
| Deadlift (Barbell) | 1 | 3 | 225 | 675 |
| Deadlift (Barbell) | 1 | 3 | 275 | 825 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 1 | 3 | 365 | 1095 |
| Deadlift (Barbell) | 1 | 3 | 405 | 1215 |
| Deadlift (Barbell) | 1 | 8 | 435 | 3480 |
| Squat (Barbell) | 2 | 5 | 45.0 | 449 |
| Squat (Barbell) | 1 | 5 | 60 | 300 |
| Squat (Barbell) | 1 | 3 | 145 | 435 |
| Squat (Barbell) | 3 | 10 | 225 | 6750 |
| Squat (Barbell) | 1 | 7 | 225 | 1575 |
| Ab Wheel | 3 | 10 | 0 | 0 |
Workout Name: BBB Day 2
Date: Wednesday, April 17, 2024
Total Volume: 17550 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 2 | 3 | 45 | 270 |
| Bench Press (Barbell) | 1 | 3 | 95 | 285 |
| Bench Press (Barbell) | 1 | 3 | 135 | 405 |
| Bench Press (Barbell) | 1 | 3 | 185.0 | 555 |
| Bench Press (Barbell) | 1 | 3 | 225 | 675 |
| Bench Press (Barbell) | 1 | 3 | 255 | 765 |
| Bench Press (Barbell) | 1 | 3 | 275 | 825 |
| Overhead Press (Barbell) | 3 | 10 | 115 | 3450 |
| Overhead Press (Barbell) | 2 | 8 | 105 | 1680 |
| Bent Over Row (Barbell) | 4 | 8 | 185.0 | 5920 |
| Bent Over Row (Barbell) | 1 | 6 | 185.0 | 1110 |
| Bicep Curl (Dumbbell) | 3 | 10 | 35 | 1050 |
| Bicep Curl (Dumbbell) | 2 | 8 | 35 | 560 |
Week 17
Weekly Volume: 64014 lbs
Workout Name: W1D1
Date: Monday, April 22, 2024
Total Volume: 27294 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45.0 | 449 |
| Squat (Barbell) | 1 | 5 | 135 | 675 |
| Squat (Barbell) | 1 | 5 | 205 | 1025 |
| Squat (Barbell) | 1 | 3 | 245.0 | 735 |
| Squat (Barbell) | 3 | 6 | 295 | 5310 |
| Squat (Barbell) | 1 | 10 | 295 | 2950 |
| Sumo Deadlift (Barbell) | 2 | 10 | 295 | 5900 |
| Sumo Deadlift (Barbell) | 2 | 5 | 295 | 2950 |
| Bent Over Row (Barbell) | 2 | 10 | 185.0 | 3700 |
| Seated Leg Curl (Machine) | 1 | 12 | 100 | 1200 |
| Leg Extension (Machine) | 2 | 12 | 100 | 2400 |
| Hanging Leg Raise | 2 | 10 | 0 | 0 |
Workout Name: W1D2
Date: Wednesday, April 24, 2024
Total Volume: 13785 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 | 5 | 135 | 675 |
| Bench Press (Barbell) | 3 | 6 | 205 | 3690 |
| Bench Press (Barbell) | 1 | 10 | 205 | 2050 |
| Overhead Press (Barbell) | 1 | 8 | 95 | 760 |
| Overhead Press (Barbell) | 2 | 12 | 95 | 2280 |
| Triceps Extension | 1 | 15 | 70 | 1050 |
| Triceps Extension | 1 | 15 | 85 | 1275 |
| Hammer Curl (Dumbbell) | 2 | 12 | 45 | 1080 |
| Hanging Leg Raise | 2 | 10 | 0 | 0 |
Workout Name: Evening Workout
Date: Friday, April 26, 2024
Total Volume: 22934 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 2 | 5 | 45.0 | 449 |
| Deadlift (Barbell) | 2 | 5 | 135 | 1350 |
| Deadlift (Barbell) | 1 | 3 | 225 | 675 |
| Deadlift (Barbell) | 1 | 3 | 275 | 825 |
| Deadlift (Barbell) | 1 | 3 | 315 | 945 |
| Deadlift (Barbell) | 3 | 6 | 365 | 6570 |
| Deadlift (Barbell) | 1 | 12 | 365 | 4380 |
| Squat (Barbell) | 2 | 8 | 225 | 3600 |
| Squat (Barbell) | 1 | 4 | 225 | 900 |
| Bent Over Row (Barbell) | 2 | 12 | 135 | 3240 |
Week 18
Weekly Volume: 57619 lbs
Workout Name: W1D1
Date: Monday, April 29, 2024
Total Volume: 20304 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45.0 | 449 |
| Squat (Barbell) | 1 | 5 | 95 | 475 |
| Squat (Barbell) | 1 | 3 | 135 | 405 |
| Squat (Barbell) | 1 | 3 | 185.0 | 555 |
| Squat (Barbell) | 1 | 3 | 225 | 675 |
| Squat (Barbell) | 1 | 3 | 275 | 825 |
| Squat (Barbell) | 3 | 6 | 315 | 5670 |
| Squat (Barbell) | 1 | 10 | 315 | 3150 |
| Sumo Deadlift (Barbell) | 3 | 12 | 225 | 8100 |