FitNotes Workout - Tuesday 10th January 2017 Body Weight: 302.2 lbs Total Volume: 36,295 lbs Total Sets: 47 Total Reps: 372 Tuesday: Chest, triceps, shoulders and Traps. Week 5 - Day 1 ** Overhead Press ** - Total Volume: 3,580 lbs - Total Sets: 4 - Total Reps: 36 - 75.0 lbs x 12 reps - 95.0 lbs x 10 reps - 115.0 lbs x 8 reps - 135.0 lbs x 6 reps ** Upright Barbell Rows ** - Total Volume: 3,140 lbs - Total Sets: 4 - Total Reps: 36 - 75.0 lbs x 12 reps - 85.0 lbs x 10 reps - 95.0 lbs x 8 reps - 105.0 lbs x 6 reps [PR] ** Power Clean ** - Total Volume: 1,855 lbs - Total Sets: 5 - Total Reps: 15 - 95.0 lbs x 5 reps - 115.0 lbs x 4 reps - 135.0 lbs x 3 reps - 165.0 lbs x 2 reps - 185.0 lbs x 1 rep ** Lateral Dumbbell Raise ** - Total Volume: 800 lbs - Total Sets: 4 - Total Reps: 32 - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps ** Cable Face Pull ** - Total Volume: 3,200 lbs - Total Sets: 4 - Total Reps: 32 - 100.0 lbs x 8 reps - 100.0 lbs x 8 reps - 100.0 lbs x 8 reps - 100.0 lbs x 8 reps ** Incline Barbell Bench Press ** - Total Volume: 4,360 lbs - Total Sets: 4 - Total Reps: 36 - 95.0 lbs x 12 reps - 115.0 lbs x 10 reps - 135.0 lbs x 8 reps - 165.0 lbs x 6 reps ** Cable Crossover ** - Total Volume: 1,710 lbs - Total Sets: 4 - Total Reps: 38 - 45.0 lbs x 8 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps - 45.0 lbs x 10 reps [Made mistake. Go to 55 for 8 next week] ** Chest Dips (Machine) ** - Total Volume: 4,800 lbs - Total Sets: 4 - Total Reps: 40 - 120.0 lbs x 10 reps - 120.0 lbs x 10 reps - 120.0 lbs x 10 reps - 120.0 lbs x 10 reps ** Straight Bar Extensions ** - Total Volume: 6,000 lbs - Total Sets: 4 - Total Reps: 40 - 120.0 lbs x 10 reps - 140.0 lbs x 10 reps - 160.0 lbs x 10 reps - 180.0 lbs x 10 reps [PR] ** Dumbbell Kickbacks ** - Total Volume: 600 lbs - Total Sets: 3 - Total Reps: 24 - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps - 25.0 lbs x 8 reps ** Flat Barbell Bench Press ** - Total Volume: 6,250 lbs - Total Sets: 7 - Total Reps: 43 - 110.0 lbs x 12 reps - 130.0 lbs x 10 reps - 150.0 lbs x 8 reps - 170.0 lbs x 6 reps - 190.0 lbs x 4 reps - 210.0 lbs x 2 reps - 230.0 lbs x 1 rep