October 2024 Workout Recap

1. Overview

Between October 7 – October 27, 2024, I completed 11 training sessions. Despite periods of low carbohydrate intake and fluctuating recovery, I managed to sustain a meaningful training load.

• Total Volume: 68,200 kg

• Total Time: 645 minutes (10 h 45 min)

• Average Volume per Session: 6,200 kg

• Average Duration: 59 min

• Overall Efficiency: 108.4 kg/min

• Weight Change: 60.3 → 61.3 kg (+1.0 kg, +1.7%)

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2. Step Data (Daily Activity)

• Average Steps/Day: 7,923

• Range: ~1,000 – 20,000+ steps

• Trend: Steps were generally consistent, with peaks aligning near leg/core days (e.g., October 8, October 22, October 25).

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3. Training Distribution

• Lower Body: 4 sessions (36%)

• Upper Push: 3 sessions (27%)

• Upper Pull: 2 sessions (18%)

• Mixed/Core: 2 sessions (18%)

Most intensive session:

• October 22 — 11,100 kg in 72 minutes

Most efficient session:

• October 8 — ~164 kg/min

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4. Session Log

Date	Volume (kg)	Time (min)	Efficiency (kg/min)	Focus
Oct 07	4,800	43	112	Lats, Triceps, Abs
Oct 08	9,500	58	164	Quads, Hamstrings, Glutes
Oct 14	3,400	40	85	Lats, Trapezius, RC
Oct 15	8,300	49	169	Quads, Hamstrings, Abs
Oct 16	6,100	56	109	Abs, Chest, Quads
Oct 20	4,200	82	51	Lats, RC, Rear Delt, Biceps
Oct 21	2,700	53	51	Chest, Upper Chest, Triceps
Oct 22	11,100	72	154	Quads, Hamstrings, Adductors
Oct 24	4,300	47	91	Lats, Trapezius, Rear Delt
Oct 25	10,100	63	160	Abs, Obliques, Chest, Triceps
Oct 27	3,700	82	45	Chest, Triceps, Upper Chest

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5. Body Weight Trend

• Oct 07: 60.3 kg

• Oct 09: 60.7 kg

• Oct 14: 60.9 kg

• Oct 15: 61.0 kg

• Oct 16: 62.3 kg

• Oct 21: 61.3 kg

➡️ Net change: +1.0 kg (+1.7%)

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6. Interpretation

• Lower body sessions dominated both volume and efficiency, contributing >32% of monthly load.

• Upper push sessions were frequent but efficiency varied due to reduced carb intake.

• Upper pull work was under-represented at 15% of volume, highlighting a gap in back thickness/strength progression.

• Cumulative progression was steady with large spikes on October 8, 22, and 25.

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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)
Oct 2024	11	68,200	645	6,200	59	108.4	60.3 → 61.3 (+1.0)

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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: Shifted from –1.9 kg in Sep to +1.0 kg in Oct, showing a successful rebound.

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9. Session Structure

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

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

• Split balance: Both months favored lower body, but October integrated more core and push volume.