This is a rich dataset — let me crunch it all for you! Here's the full analysis across ~6 months (July 2025 → March 2026).
---
## 🏆 Top 4 Muscle Groups by Total Volume
I mapped every exercise to its primary muscle group, then calculated **total volume = weight × reps** across all sets and sessions.
| Rank | Muscle Group | Primary Exercises |
|------|-------------|-------------------|
| 🥇 1 | **Legs** | Squat, RDL, Lunge, Goblet Squat, Split Squat |
| 🥈 2 | **Back** | Bent Over Row, Dumbbell Row, Deadlift |
| 🥉 3 | **Chest** | Bench Press, Incline Bench, Chest Fly |
| 4️⃣ 4 | **Shoulders** | OHP, Shoulder Press, Arnold Press, Lateral Raise |
---
## 📊 Session Volume Progression (Volume = Weight × Reps)
> I'm using **peak working-set weight** per session for weight progression, and **total volume per session** for volume progression. Early sessions use dumbbells; later sessions shift to barbells with heavier loads.
---
### 🦵 Legs
| Period | Approx. Session Volume | Peak Weight |
|--------|----------------------|-------------|
| Jul 2025 | ~3,500 lbs | 50 lbs (DB squat) |
| Aug 2025 | ~5,000 lbs | 60 lbs (DB squat) |
| Sep–Oct 2025 | ~7,500 lbs | 70 lbs (DB squat/RDL) |
| Nov–Dec 2025 | ~8,500 lbs | 70 lbs (DB) |
| Jan 2026 | ~13,000 lbs | 93–98 lbs (Barbell Squat) |
| Feb–Mar 2026 | ~17,000 lbs | 108 lbs (Barbell Squat) |
**✅ Verdict:** Massive progressive overload. Volume ~4–5× what it was in July. Barbell transition in January was a clear inflection point. Weight on squat went from 50 lbs → 108 lbs (+116%).
---
### 🏋️ Back
| Period | Approx. Session Volume | Peak Weight |
|--------|----------------------|-------------|
| Jul 2025 | ~2,500 lbs | 40 lbs (DB Row) |
| Aug 2025 | ~3,500 lbs | 50 lbs (DB Row) |
| Sep–Oct 2025 | ~5,500 lbs | 60–70 lbs (DB Row) |
| Nov–Dec 2025 | ~7,000 lbs | 70 lbs (DB Row) |
| Jan 2026 | ~8,500 lbs | 73–78 lbs (Barbell Row) |
| Feb–Mar 2026 | ~13,500 lbs | 98 lbs (Barbell Row) |
**✅ Verdict:** Consistent and strong overload. Volume ~5× July levels. Weight progressed from 40 lbs DB rows → 98 lbs barbell rows. The barbell switch amplified both volume and load significantly.
---
### 💪 Chest
| Period | Approx. Session Volume | Peak Weight |
|--------|----------------------|-------------|
| Jul 2025 | ~2,500 lbs | 50 lbs (DB Bench) |
| Aug 2025 | ~3,200 lbs | 60 lbs (DB Bench) |
| Sep–Oct 2025 | ~5,500 lbs | 70 lbs (DB Bench) |
| Nov–Dec 2025 | ~6,000 lbs | 70 lbs (DB Bench) |
| Jan 2026 | ~7,500 lbs | 93 lbs (Barbell Bench) |
| Feb–Mar 2026 | ~12,000 lbs | 108 lbs (Barbell Bench) |
**✅ Verdict:** Great overload story. Weight went from 50 lbs DB → 108 lbs barbell (+116%). Volume roughly 4–5×. There was a slight plateau Oct–Dec before the barbell switch reignited progress.
---
### 🎯 Shoulders
| Period | Approx. Session Volume | Peak Weight |
|--------|----------------------|-------------|
| Jul 2025 | ~1,200 lbs | 30 lbs (DB Press) |
| Aug 2025 | ~1,800 lbs | 50 lbs (DB Press) |
| Sep–Oct 2025 | ~2,500 lbs | 60 lbs (DB Press) |
| Nov–Dec 2025 | ~2,800 lbs | 60 lbs (DB Press) |
| Jan 2026 | ~2,400 lbs | 53 lbs (Barbell OHP) |
| Feb–Mar 2026 | ~3,800 lbs | 73 lbs (Barbell OHP) |
**⚠️ Verdict:** Good early growth, but the transition to barbell OHP in Jan saw a slight volume dip (barbell OHP is harder than DB press, so lower reps initially). Weight is now progressing again on OHP (53 → 73 lbs), which is encouraging.
---
## 🔑 Key Takeaways
| | |
|---|---|
| 🚀 **Biggest win** | Legs & Back — both show near-linear progressive overload with massive volume gains |
| 🔄 **Turning point** | January 2026 barbell transition supercharged all lifts |
| ⚠️ **Watch out** | Shoulders lagged — barbell OHP is significantly harder; reps dropped during transition |
| 📈 **Weight progression** | Closely mirrors volume progression across all 4 groups — a great sign you're adding weight and reps together (double progression) |
Overall, this is a **textbook progressive overload story** — especially for legs, back, and chest. Keep riding the barbell gains! 💪