Workout Summary - December 2024
Summary
Monthly Volume: 54899 lbs
Week 01
Weekly Volume: 118909 lbs
Workout Name: day 3
Date: Monday, December 30, 2024
Total Volume: 17444 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Deadlift (Barbell) | 1 | 10 | 45.0 | 449 |
| Deadlift (Barbell) | 1 | 5 | 135 | 675 |
| Deadlift (Barbell) | 1 | 5 | 185.0 | 925 |
| Deadlift (Barbell) | 1 | 3 | 225 | 675 |
| Deadlift (Barbell) | 1 | 1 | 315 | 315 |
| Deadlift (Barbell) | 1 | 5 | 355 | 1775 |
| Deadlift (Barbell) | 1 | 5 | 375 | 1875 |
| Deadlift (Barbell) | 3 | 5 | 335 | 5025 |
| Incline Bench Press (Dumbbell) | 2 | 12 | 45 | 1080 |
| Incline Bench Press (Dumbbell) | 1 | 8 | 45 | 360 |
| Incline Bench Press (Dumbbell) | 1 | 12 | 50 | 600 |
| Pull Up | 2 | 8 | 0 | 0 |
| Seated Hamstring Curl | 2 | 13 | 90 | 2340 |
| Seated Hamstring Curl | 1 | 15 | 90 | 1350 |
Week 52
Weekly Volume: 37454 lbs
Workout Name: day 1
Date: Thursday, December 26, 2024
Total Volume: 21814 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Squat (Barbell) | 2 | 5 | 45.0 | 449 |
| Squat (Barbell) | 1 | 5 | 95 | 475 |
| Squat (Barbell) | 1 | 3 | 185.0 | 555 |
| Squat (Barbell) | 1 | 1 | 275.0 | 275 |
| Squat (Barbell) | 1 | 5 | 275 | 1375 |
| Squat (Barbell) | 1 | 1 | 315 | 315 |
| Squat (Barbell) | 4 | 5 | 250 | 5000 |
| Incline Bench Press (Barbell) | 2 | 10 | 95 | 1900 |
| Incline Bench Press (Barbell) | 1 | 8 | 115 | 920 |
| Incline Bench Press (Barbell) | 1 | 6 | 125 | 750 |
| Lat Pulldown (Cable) | 4 | 10 | 120 | 4800 |
| Leg Extension (Machine) | 3 | 10 | 100 | 3000 |
| Hammer Curl (Dumbbell) | 1 | 10 | 30 | 300 |
| Hammer Curl (Dumbbell) | 1 | 10 | 35 | 350 |
| Skullcrusher (Dumbbell) | 3 | 12 | 25 | 900 |
| Lateral Raise (Dumbbell) | 3 | 10 | 15 | 450 |
Workout Name: day 2
Date: Saturday, December 28, 2024
Total Volume: 15640 lbs
| EXERCISE | SETS | REPS | WEIGHT | DAILY VOLUME |
|---|---|---|---|---|
| Bench Press (Barbell) | 2 | 10 | 45 | 900 |
| Bench Press (Barbell) | 1 | 5 | 95 | 475 |
| Bench Press (Barbell) | 1 | 5 | 135 | 675 |
| Bench Press (Barbell) | 2 | 5 | 185.0 | 1850 |
| Bench Press (Barbell) | 1 | 1 | 230 | 230 |
| Bench Press (Barbell) | 1 | 6 | 195 | 1170 |
| Bench Press (Barbell) | 3 | 6 | 185.0 | 3330 |
| Romanian Deadlift (Dumbbell) | 3 | 10 | 55 | 1650 |
| Goblet Squat (Kettlebell) | 2 | 10 | 55 | 1100 |
| Bent Over Row (Barbell) | 1 | 6 | 185.0 | 1110 |
| Bent Over Row (Barbell) | 1 | 10 | 135 | 1350 |
| Bicep Curl (Dumbbell) | 3 | 10 | 35 | 1050 |
| Chest Fly (Dumbbell) | 3 | 10 | 25 | 750 |