Workout

Exercise is mother nature’s magic pill

Training Log

Latest 20

I prioritize weight training three times a week as the most important part of my routine. However, I make sure each session lasts about an hour.

Name
Date
Part
Weight
Reps
Sets
Volume
Leg Raise
Abdominal
35kg
20reps
2sets
1400kg
Leg Press
Lower body
200kg
7reps
4sets
5600kg
Leg Curl
Lower body
60kg
20reps
2sets
2400kg
Leg Curl
Lower body
85kg
10reps
3sets
2550kg
Hip Adduction
Lower body
135kg
10reps
3sets
4050kg
Cable Side Raise
Upper body
8.75kg
15reps
8sets
1050kg
Rear Deltoid
Upper body
50kg
8reps
2sets
800kg
Rear Deltoid
Upper body
50kg
10reps
1sets
500kg
Chinning
Upper body
70kg
12reps
2sets
1680kg
Chinning
Upper body
90kg
8reps
1sets
720kg
Chinning
Upper body
90kg
10reps
2sets
1800kg
Cable Side Raise
Upper body
6.25kg
20reps
8sets
1000kg
Cable Rear Raise
Upper body
37.5kg
12reps
4sets
1800kg
Abdominal
Abdominal
97.5kg
10reps
3sets
2925kg
Leg Raise
Abdominal
35kg
20reps
2sets
1400kg
Leg Press
Lower body
200kg
7reps
4sets
5600kg
Leg Curl
Lower body
60kg
20reps
2sets
2400kg
Leg Curl
Lower body
85kg
10reps
3sets
2550kg
Hip Adduction
Lower body
135kg
10reps
3sets
4050kg
Cable Side Raise
Upper body
8.75kg
15reps
8sets
1050kg
Training Volumes

Monthly or Weekly Charts

Here is a chart showing the total training volume for each exercise by month, calculated as the product of weight, reps, and sets.

Upper body

Shoulders, arms, back, chest etc.

  • Monthly
  • Weekly

Lower body

Thighs, hamstrings, abdominal, oblique, etc.

  • Monthly
  • Weekly