10 Million Pounds Lifted 2024

nossmf

This is a personal challenge to myself, and a thread to hold myself accountable. If anybody else wants to join with their own end-of-year goal, kudos!

Back in 2018, I had to give up my gym membership to pay for braces for two of my kids. To replace my preferred weightlifting, I set a goal of 100,000 pushups over the course of the year, and thanks in large part to this thread holding myself accountable, I made it.

This year I'm setting myself another lofty goal. Based on my workouts from the past few months, I will fall just short over a year, but that's where the challenge lies: not only to stay consistent, but to up the ante just a little more.

Tally-ho!

nossmf

January 1

Upper-Body Power

Warmup
Bench Press 5x5
Cable Row 5x5
Machine Decline Bench 5x5
Machine High Row 5x5
Seated BB OHP 3x5
Cable Woodchoppers 3x10

Daily Total: 37,570
Annual Total: 37,570

nossmf

January 2

Lower-Body Power

Warmup
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5
Seated Calf Extend 5x15
Cable Crunch 4x10

Daily Total: 71,950
Annual Total: 109,520

nossmf

January 3

Rest day (every Wednesday and weekends)

nossmf

January 4

Upper-Body Hypertrophy

Warmup
Incline Bench Press 3x10
BB Row 4x10
DB Bench Press 3x10
Pulldown 3x10
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x8
Cable Pushdown 3x8
Perloff Press 3x15sec

Daily Total: 37,751
<<Correction from Jan 2 due to error in Leg Press starting weight: +6,525>>
Annual Total: 153,796

nossmf

January 5

Lower-Body Hypertrophy

Warmup
Squats 4x15
BB Step-Ups 3x12
Leg Extensions 3x12
Seated Leg Curls 3x12
Seated Calf Extensions 3x15

Daily Total: 60,670
Annual Total: 214,466

nossmf

January 8

Upper-Body Power

Warmup
Bench Press 5x5
Cable Row 5x5
Machine Decline Bench 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10

Daily Total: 38,480

Notes: Added two sets of BB OHP, increased decline bench and high row by 20# each.

Annual Total: 252,946

nossmf

January 9

Lower-Body Power

Warmup
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5
Seated Calf Extend 5x15
Cable Crunch 4x10

Daily Total: 81,050

Notes: Added two warmup sets before the heaviest rack pulls.

Annual Total: 333,996

nossmf

January 11

Upper-Body Hypertrophy

Warmup
Incline Bench Press 3x10
BB Row 4x10
DB Bench Press 3x10
Pulldown 3x10
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Perloff Press 3x15sec

Daily Total: 38,875

*****

January 12

Lower-Body Hypertrophy

Warmup
Squats 4x15
BB Step-Ups 3x12
Leg Extensions 3x12
Seated Leg Curls 3x12
Seated Calf Extensions 4x15

Daily Total: 67,720
Annual Total: 440,591

nossmf

January 15

Upper-Body Power

Warmup
Bench Press 5x5
Cable Row 5x5
Machine Decline Bench 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10

Daily Total: 40,955

Annual Total: 481,546

nossmf

January 16

Lower-Body Power

Warmup
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5
Seated Calf Extend 5x15
Cable Crunch 4x10

Daily Total: 81,565

Annual Total: 563,336

nossmf

Upper-Body Hypertrophy

Warmup
Incline Bench Press 3x10
BB Row 4x10
DB Bench Press 3x10
Pulldown 3x10
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Perloff Press 3x15sec

Daily Total: 39,455

Annual Total: 602,791

nossmf

January 19

Lower-Body Hypertrophy

Warmup
Squats 4x15
BB Step-Ups 3x12
Leg Extensions 3x12
Seated Leg Curls 3x12
Seated Calf Extensions 3x15

Daily Total: 68,540
Annual Total: 671,331

nossmf

January 22

Upper-Body Power

Warmup
Bench Press 5x5
Cable Row 5x5
Machine Decline Bench 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10

Daily Total: 43,231

Annual Total: 714,562

mtaratoot

@nossmf

We're 6% through the year, and you're 7% done with your self-challenge. You're going to hit your goal well before Thanksgiving. I'd wager you'll get there by Halloween. Rock on!

nossmf

January 23

Lower-Body Power

Warmup
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5
Seated Calf Extend 5x15

Daily Total: 77,675

Annual Total: 792,237

Note: this is a little lower total than last lower-power day on account of swapping days for the cable crunch and Roman chair knee-ups, causing my power day to be lower total but increasing my hypertrophy day total. Same net effect per week.

nossmf

mtaratoot wrote: »

We're 6% through the year, and you're 7% done with your self-challenge. You're going to hit your goal well before Thanksgiving. I'd wager you'll get there by Halloween. Rock on!

Sounds great, but not only does this presume I stay injury-free, but it does not take into account my quarterly de-load where I take an entire week away from lifting. The March, June and September weeks can shift earlier or later as life demands or fatigue sets in, but the December break between Christmas and New Year's is non-negotiable. 🎄🎁

mtaratoot

I figured you had a plan. I also figured you'd set a goal that would challenge you. It's good to get off to a good start though. I'll probably check in from time to time, because I think it's actually kind of cool.

nossmf

Upper-Body Hypertrophy

Warmup
Incline Bench Press 3x10
BB Row 4x10
DB Bench Press 3x10
Pulldown 3x10
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Perloff Press 3x15sec

Daily Total: 40,257

Annual Total: 832,494

nossmf

January 26

Lower-Body Hypertrophy

Warmup
Squats 4x10, 11, 12, 15
BB Step-Ups 3x12
Leg Extensions 3x12
Seated Leg Curls 3x12
Seated Calf Extensions 3x15

Daily Total: 73,730
Annual Total: 906,224

Notes: Increased weight on squats, first few sets were a little humbling before I reached goal on set four. Just gotta want it, I guess.

nossmf

January 29

Upper-Body Power

Warmup
Bench Press 5x5
Cable Row 5x5
Machine Decline Bench 5x5
Machine High Row 5x5
Seated BB OHP 5x5
Cable Woodchoppers 3x10

Daily Total: 44,095

Annual Total: 950,319