10 Million Pounds Lifted 2024

nossmf
nossmf Posts: 11,527 Member
in Challenges
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!
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Replies

  • nossmf
    nossmf Posts: 11,527 Member
    edited January 3
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    January 3

    Rest day (every Wednesday and weekends)
  • nossmf
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    mtaratoot Posts: 14,221 Member
    @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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    mtaratoot Posts: 14,221 Member
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
    nossmf Posts: 11,527 Member
    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
  • nossmf
    nossmf Posts: 11,527 Member
    January 30

    Lower-Body Power

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

    Daily Total: 77,975

    Annual Total: 1,028,294

    Note: Finished my first million! And ahead of schedule! Body feeling good (other than a minor grumpy knee over the weekend), will continue to plow ahead next month.
  • mtaratoot
    mtaratoot Posts: 14,221 Member
    "Your workout is 10% complete."

  • nossmf
    nossmf Posts: 11,527 Member
    February 1

    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: 40,357

    Annual Total: 1,068,651

  • nossmf
    nossmf Posts: 11,527 Member
    February 2

    Lower-Body Hypertrophy

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

    Daily Total: 61,660

    Annual Total: 1,130,311

    Today ended up being a bit of a deload workout, as I got all my squat reps in but using only 2/3 the weight from last week. If this repeats next Friday, will have to re-evaluate what weights I want to use on squat.
  • nossmf
    nossmf Posts: 11,527 Member
    February 5

    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: 43,591

    Annual Total: 1,173,902
  • nossmf
    nossmf Posts: 11,527 Member
    February 6

    Lower-Body Power

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

    Daily Total: 79,835

    Annual Total: 1,253,737
  • nossmf
    nossmf Posts: 11,527 Member
    February 8

    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: 40,557

    Annual Total: 1,294,294
  • nossmf
    nossmf Posts: 11,527 Member
    edited February 10
    February 9

    Lower-Body Hypertrophy

    Warmup
    Squats 4x15
    BB Step-Ups 3x12
    Leg Extensions 3x12
    Seated Leg Curls 3x12
    Seated Calf Extensions 4x15
    Cable Curls 4x10

    Daily Total: 77,850

    Annual Total: 1,372,144

    Last week's light day was just what I needed, because today I was able to really load up the bar and hammer heavy squats with zero knee issue.
  • nossmf
    nossmf Posts: 11,527 Member
    February 12

    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: 42,640

    Annual Total: 1,414,784
  • nossmf
    nossmf Posts: 11,527 Member
    No workout today. Right before I hit the 8-hr mark of day staff, one of the guys working shift fell violently ill, so I sent him home and took the rest of his shift (another 6 hours). Factoring in commute, and I didn't get home (or eat dinner) until almost midnight. Figured it would be best to not try hitting the gym after 4 hours sleep for a heavy-legs day.

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