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
87.5kg
10reps
2sets
1750kg
Leg Curl
Lower body
90kg
10reps
2sets
1800kg
Lat Raise
Upper body
25kg
12reps
3sets
900kg
Hip Adduction
Lower body
117.5kg
10reps
3sets
3525kg
Cable Triceps Extension
Upper body
23.75kg
10reps
4sets
950kg
Reverse Smith Front Raise
Upper body
30kg
12reps
3sets
1080kg
Rear Deltoid
Upper body
65kg
12reps
3sets
2340kg
Dips
Upper body
71kg
12reps
3sets
2556kg
Chinning
Upper body
71kg
16reps
1sets
1136kg
Chinning
Upper body
91kg
11reps
2sets
2002kg
Cable Side Raise
Upper body
11.25kg
13reps
6sets
877.5kg
Cable Side Raise
Upper body
13.75kg
10reps
2sets
275kg
Leg Press
Lower body
200kg
10reps
3sets
6000kg
Leg Extensions
Lower body
90kg
10reps
3sets
2700kg
Leg Curl
Lower body
87.5kg
10reps
2sets
1750kg
Leg Curl
Lower body
90kg
10reps
2sets
1800kg
Lat Raise
Upper body
25kg
12reps
3sets
900kg
Hip Adduction
Lower body
110kg
10reps
3sets
3300kg
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.