November 2024 Workout Recap

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1. Overview

Between 05 – 22 November 2024, I completed 11 training sessions. Despite disruptions caused by Finest Future’s disastrous course arrangements, I managed to keep my training volume at a meaningful level.

• Total Volume: 65,000 kg

• Total Time: 626 minutes (10 h 26 min)

• Average Volume per Session: 5,909 kg

• Average Duration: 56.9 min

• Overall Efficiency: 103.8 kg/min

• Weight Change: 62.1 → 63.2 kg (+1.1 kg)

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2. Step Data (Daily Activity)

• Average Steps/Day (Oct 2024): 7,923

• Range: 3,000 – 20,000+ steps

• Trend: Activity was moderate, with peaks aligning near training days.

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3. Training Distribution

• Lower Body: 1 session (9%)

• Upper Push (Chest/Triceps): 5 sessions (45%)

• Upper Pull (Back/Biceps): 3 sessions (27%)

• Mixed (Fullbody/Abs): 2 sessions (18%)

Most intensive session:

• 22 Nov — 11,000 kg in 71 minutes (Fullbody)

Most efficient session:

• 07 Nov — 162 kg/min (Legs)

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4. Session Log

Date	Volume (kg)	Time (min)	Efficiency (kg/min)	Focus
06 Nov	6,400	55	116.4	Abs/Delts
07 Nov	8,100	50	162.0	Legs
08 Nov	4,200	61	68.9	Chest
10 Nov	5,100	68	75.0	Back
11 Nov	6,000	38	157.9	Chest
12 Nov	3,400	37	91.9	Chest
13 Nov	5,100	70	72.9	Back
15 Nov	5,200	71	73.2	Chest
17 Nov	8,000	74	108.1	Back
18 Nov	2,500	31	80.7	Chest
22 Nov	11,000	71	154.9	Fullbody

5. Body Weight Trend

• 05 Nov: 62.1 kg

• 07 Nov: 61.8 kg

• 08 Nov: 62.6 kg

• 10 Nov: 62.4 kg

• 12 Nov: 62.3 kg

• 16 Nov: 62.4 kg

• 17 Nov: 62.8 kg

• 22 Nov: 63.2 kg

➡️ Net change: +1.1 kg

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6. Interpretation

• Lower body and fullbody sessions dominated both volume and efficiency.

• Upper push sessions (chest/triceps) were frequent but efficiency varied.

• Despite stress factors, cumulative progression was steady with spikes on specific days.

• Importantly: Finest Future’s language course management completely sabotaged this progress. At the end of November, they forced us to leave our campus, empty our rooms, and relocate to Kouvola for two weeks — only to move back later. At that point, I had reached 63 kg, one of my highest weights. Once displaced, combined with exam stress, I never regained that level again. Their reckless system destroyed months of progress.

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7. Monthly Totals

Month	Sessions	Total Volume (kg)	Total Time (min)	Avg. Volume/Session	Avg. Duration	Efficiency (kg/min)	Body Weight Trend
Sep 2024	8	36,000	384	4,500	48	96.3	60.3 → 58.4 (–1.9 kg)
Oct 2024	11	68,200	645	6,200	59	108.4	60.3 → 61.3 (+1.0 kg)

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8. Key Differences

• Training Load: Volume increased +89% (36,000 → 68,200 kg).

• Efficiency: Improved from 96.3 → 108.4 kg/min (+12.5%).

• Weight: September = –1.9 kg vs October = +1.0 kg → strong rebound after prior drop.

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9. Session Structure

• September: Shorter, more explosive sessions (avg. 48 min), lower frequency.

• October: Longer, more sustained sessions (avg. 59 min) with clear progressive overload, especially in lower body and core.

• Split balance: Both months favored lower body, but October also integrated greater push and abdominal workload, leading to more balanced development.

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