Workout
Exercise is mother nature's magic pill
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 Press
Lower body
200kg
10reps
3sets
6000kg
Leg Extensions
Lower body
90kg
10reps
3sets
2700kg
Leg Curl
Lower body
90kg
10reps
3sets
2700kg
Hip Adduction
Lower body
125kg
10reps
3sets
3750kg
Abdominal
Abdominal
100kg
10reps
3sets
3000kg
Rear Deltoid
Upper body
65kg
13reps
3sets
2535kg
Dips
Upper body
73kg
13reps
3sets
2847kg
Chinning
Upper body
73kg
16reps
1sets
1168kg
Chinning
Upper body
93kg
12reps
2sets
2232kg
Cable Side Raise
Upper body
11.25kg
13reps
8sets
1170kg
Leg Press
Lower body
200kg
10reps
3sets
6000kg
Leg Extensions
Lower body
90kg
10reps
3sets
2700kg
Leg Curl
Lower body
90kg
10reps
3sets
2700kg
Cable Triceps Extension
Upper body
23.75kg
13reps
4sets
1235kg
Rear Deltoid
Upper body
65kg
13reps
3sets
2535kg
Dips
Upper body
73kg
13reps
3sets
2847kg
Chinning
Upper body
73kg
17reps
1sets
1241kg
Chinning
Upper body
93kg
10reps
2sets
1860kg
Cable Side Raise
Upper body
11.25kg
13reps
8sets
1170kg
Abdominal
Abdominal
100kg
10reps
2sets
2000kg
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.
Lower body
Thighs, hamstrings, abdominal, oblique, etc.