FitNotes Workout - Tuesday 17th January 2017 Body Weight: 302.2 lbs Total Volume: 24,535 lbs Total Sets: 32 Total Reps: 400 Week 1 - Day 1 ** Barbell Squat ** - Total Volume: 3,995 lbs - Total Sets: 5 - Total Reps: 51 - 45.0 lbs x 15 reps - 65.0 lbs x 12 reps - 85.0 lbs x 10 reps - 110.0 lbs x 8 reps - 135.0 lbs x 6 reps ** Barbell Row ** - Total Volume: 5,090 lbs - Total Sets: 5 - Total Reps: 42 - 105.0 lbs x 12 reps - 115.0 lbs x 10 reps - 125.0 lbs x 8 reps - 135.0 lbs x 6 reps - 145.0 lbs x 6 reps ** Flat Barbell Bench Press ** - Total Volume: 6,445 lbs - Total Sets: 5 - Total Reps: 51 - 95.0 lbs x 15 reps [PR] - 115.0 lbs x 12 reps - 135.0 lbs x 10 reps - 155.0 lbs x 8 reps - 175.0 lbs x 6 reps ** Overhead Press ** - Total Volume: 4,450 lbs - Total Sets: 5 - Total Reps: 42 - 75.0 lbs x 12 reps - 95.0 lbs x 10 reps - 115.0 lbs x 8 reps - 135.0 lbs x 6 reps - 145.0 lbs x 6 reps [PR] [Too much weight!] ** External Rotations ** - Total Volume: 280 lbs - Total Sets: 3 - Total Reps: 34 - 10.0 lbs x 10 reps [PR] - 7.5 lbs x 12 reps [PR] - 7.5 lbs x 12 reps ** Seated Calf Raises ** - Total Volume: 4,275 lbs - Total Sets: 3 - Total Reps: 45 - 95.0 lbs x 15 reps [PR] - 95.0 lbs x 15 reps - 95.0 lbs x 15 reps ** Plank ** - Total Volume: 0 lbs - Total Sets: 3 - Total Reps: 90 - 30 reps - 30 reps - 30 reps ** Crunch ** - Total Volume: 0 lbs - Total Sets: 3 - Total Reps: 45 - 15 reps - 15 reps - 15 reps