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
Shoulder Press
Upper body
35kg
10reps
2sets
700kg
Shoulder Press
Upper body
50kg
10reps
1sets
500kg
Pendulum X Squad
Lower body
40kg
10reps
3sets
1200kg
Leg Press
Lower body
200kg
10reps
3sets
6000kg
Leg Extensions
Lower body
90kg
10reps
3sets
2700kg
Leg Curl
Lower body
60kg
20reps
1sets
1200kg
Leg Curl
Lower body
90kg
10reps
3sets
2700kg
Back Extension
Upper body
45kg
15reps
3sets
2025kg
Reverse Smith Front Raise
Upper body
30kg
12reps
1sets
360kg
Reverse Smith Front Raise
Upper body
30kg
10reps
3sets
900kg
Rear Deltoid
Upper body
67.5kg
12reps
3sets
2430kg
Dips
Upper body
80kg
15reps
3sets
3600kg
Chinning
Upper body
70kg
16reps
1sets
1120kg
Chinning
Upper body
90kg
12reps
2sets
2160kg
Cable Side Raise
Upper body
6.25kg
20reps
10sets
1250kg
Shoulder Press
Upper body
42.5kg
10reps
3sets
1275kg
Reverse Smith Front Raise
Upper body
30kg
12reps
3sets
1080kg
Lat Raise
Upper body
20kg
15reps
3sets
900kg
Rear Deltoid
Upper body
67.5kg
10reps
1sets
675kg
Rear Deltoid
Upper body
67.5kg
12reps
2sets
1620kg
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.