August 2024 Workout Recap

General Overview

• Total volume: 34.1 tons (34,100 kg)

• Total time: 285 min (4 h 45 min)

• Average session volume: 4.2 tons

• Average intensity: ~120 kg/min

• Body weight: 56.0 kg → 59.6 kg (+3.6 kg)

This table shows that both training load and body weight increased during the same period.

Session Summaries

August 1 – Chest/Shoulders/Triceps

• Volume: 2.9k kg

• Time: 16 min

• Exercises: Incline Push Up, Diamond Push Up, Y Raise

• Comment: Short but intense pressing session.

August 5 – Chest/Triceps/Abs

• Volume: 8.5k kg

• Time: 32 min

• Exercises: Plank (77 sec +55), Mountain Climbers (14×55)

• Comment: One of the highest upper-body loads. Core-focused.

August 16 – Back

• Volume: 2.9k kg

• Time: 34 min

• Exercises: Lat Pulldown 15×35, Row 15×25

• Comment: Pull-based strength session.

August 18 – Shoulders/Traps

• Volume: 1.9k kg

• Time: 33 min

• Exercises: Dumbbell Front Raise, Lateral Raise, Shrug

• Comment: Isolation-focused, targeting deltoids and trapezius.

August 20 – Legs

• Volume: 9.6k kg

• Time: 48 min

• Exercises: Adductor Machine 10×95, Leg Press 15×60, Calf Raise 15×85

• Comment: Heaviest lower-body session, strength peak.

August 22 – Arms/Forearms

• Volume: 2.0k kg

• Time: 45 min

• Exercises: Wrist Curl, Pushdown, Curl, Triceps Ext.

• Comment: Isolation for biceps, triceps, and forearms.

August 25 – Back

• Volume: 4.6k kg

• Time: 50 min

• Exercises: Pulldown 5×40, Wide Row 9×35, DB Shrug 20×10

• Comment: Higher volume compared to the previous back session, clear load progression.

August 28 – Back/Triceps

• Volume: 1.7k kg

• Time: 27 min

• Exercises: Back + triceps combination.

• Comment: Lighter, recovery-oriented session.

Highest Workouts

• Aug 20 (Legs): 9,600 kg (28.2% of total)

• Aug 05 (Chest/Triceps/Abs): 8,500 kg (24.9%)

These two days alone accounted for more than half of the total volume (53%).

Lowest Workouts

• Aug 28: 1,700 kg (5%)

• Aug 18: 1,900 kg (5.6%)

These days were more for recovery/isolation.

Intensity (kg/min)

• Highest intensity: Aug 05 → 265.6 kg/min

• Lowest intensity: Aug 18 → 57.6 kg/min

• Average intensity: 120 kg/min

Insights from Graphs

• Line graph spikes → especially on Aug 20 (legs) and Aug 05 (chest) loads are very high.

• Pie chart clearly shows: the majority of the volume is concentrated on a few heavy days.

📊 Most critical data:

• Aug 20 alone makes up about one-third (28%).

• Together with Aug 05, they carry 53% of the load.

• The other 6 days account for 47%.

A_ustos_2024_Antrenman__zeti.csv

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Conclusion

A total volume of 34 tons and +3.6 kg weight gain show that this period was productive.

Back sessions stand out in particular: volume steadily increased, weights went up.

The Aug 20 leg session was the heaviest load-bearing day of the period.

Thanks to program variety, chest, back, legs, and arms were all worked in a balanced way.

This table shows that consistent record-keeping and load progression provided both strength gains and weight gain in the short term.