10 Million Pounds Lifted 2024

2456

Replies

  • nossmf
    nossmf Posts: 11,527 Member
    February 15

    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: 41,232

    Annual Total: 1,456,016
  • nossmf
    nossmf Posts: 11,527 Member
    February 16

    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: 72,025

    Annual Total: 1,528,041
  • nossmf
    nossmf Posts: 11,527 Member
    February 19

    Upper-Body Power

    Warmup
    Bench Press 5x2
    Cable Row 5x5
    Machine Decline Bench 5x5
    Machine High Row 5x5
    Seated BB OHP 5x5
    Cable Woodchoppers 3x10

    Daily Total: 39,775

    Annual Total: 1,567,816
  • nossmf
    nossmf Posts: 11,527 Member
    February 20

    Lower-Body Power

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

    Daily Total: 78,225

    Annual Total: 1,646,041

  • nossmf
    nossmf Posts: 11,527 Member
    No lifting today, just got done with an emergency graveyard shift and lifting heavy iron above my head while heavily fatigued just wouldn't be a good idea. I'll mash my upper/lower lifts together tomorrow into a full-body session.
  • nossmf
    nossmf Posts: 11,527 Member
    Did a quick full-body routine today:

    Warmup
    Squats 4x15
    Incline Bench Press 4x8
    Bent Over BB Row 4x10

    Daily Total: 50,000

    Annual Total: 1,696,041
  • nossmf
    nossmf Posts: 11,527 Member
    February 26

    Upper-Body Power

    Warmup
    Bench Press 5x3
    Cable Row 5x6
    Machine Decline Bench 5x5
    Machine High Row 5x5
    Seated BB OHP 3x5
    Cable Woodchoppers 3x10

    Daily Total: 40,625

    Annual Total: 1,736,666
  • nossmf
    nossmf Posts: 11,527 Member
    February 27

    Lower-Body Power

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

    Daily Total: 81,659

    Annual Total: 1,818,325
  • nossmf
    nossmf Posts: 11,527 Member
    February 29

    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: 44,495


    March 1

    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: 77,205

    Annual Total: 1,940,025

  • nossmf
    nossmf Posts: 11,527 Member
    I take a week off from lifting every three months, normally the last week of each quarter. However, based on my odd work schedule this week, I'll be taking this week off from lifting (Mar 4-10).
  • nossmf
    nossmf Posts: 11,527 Member
    edited March 12
    March 11

    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: 37,865

    Annual Total: 1,977,890

    This first day back I cut the weights by about 10%, same will happen with my first leg day tomorrow. Starting Thursday I'll be back at full speed. Felt good to be back!
  • mtaratoot
    mtaratoot Posts: 14,221 Member
    You're still on track. Pretty amazing really.
  • nossmf
    nossmf Posts: 11,527 Member
    March 12

    Lower-Body Power

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

    Daily Total: 86,100

    Annual Total: 2,063,990

    Note: Finished my second million! And ironically, it was with a lower-power session, which is the same workout that completed my first million. Any bets whether my third million will also be completed with a lower-power workout?
  • nossmf
    nossmf Posts: 11,527 Member
    March 16

    Full-body

    Squats 4x15
    Incline Bench Press 4x8
    BB Row 4x10
    Seated BB OHP 3x10
    Cable Crunch 3x10

    Daily total: 57,040

    Annual total: 2,121,030
  • nossmf
    nossmf Posts: 11,527 Member
    March 18

    Upper-Body Power

    Warmup
    Bench Press 5x5
    Cable Row 5x5
    Machine Decline Bench 5x5
    Machine High Row 5x5
    Standing Smith OHP 5x5
    Cable Woodchoppers 3x10

    Daily Total: 43,097

    Annual Total: 2,164,127
  • nossmf
    nossmf Posts: 11,527 Member
    March 19

    Lower-Body Power

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

    Daily Total: 81,580

    Annual Total: 2,245,707

  • nossmf
    nossmf Posts: 11,527 Member
    March 21

    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: 45,515

    Annual Total: 2,291,222
  • nossmf
    nossmf Posts: 11,527 Member
    March 22

    Lower-Body Hypertrophy

    Warmup
    Squats 5x10
    BB Step-Ups 3x12
    Leg Extensions 3x12
    Seated Leg Curls 3x12
    Seated Calf Extensions 4x15
    Cable Curl 4x10

    Daily Total: 71,760

    Annual Total: 2,362,982

    Today I swapped the 4x15 squats for 5x10 with a higher weight. Hard to say which has me breathing harder after.
  • nossmf
    nossmf Posts: 11,527 Member
    edited March 25
    March 25

    Bench Press 1RM Test Day

    Bench Press 5x1, 1, 1*, 1*, x*, 5x5
    Cable Row 5x5
    Machine High Pull 5x5
    Cable Woodchoppers 3x10 (Low, Cross, High)

    After a thorough warmup, I started doing singles leading up to the big try. First star matched my lifetime 1RM from 10 years ago; second star added 10#, and the x* was when I tried another 10* and needed my spotter to get me unstuck at the lowest point, my personal nemesis. I was able to finish the lift alone, but without that low point I didn't count it as a good lift. Still, I call the day a success.

    Daily Total: 33,865

    Annual Total: 2,396,847
  • neekepoo
    neekepoo Posts: 477 Member
    Good morning @nossmf!

    I am Nicole and I would love to walk with you on your journey. Here is my story:
    I never exercised or cared about nutrition but was always thin until I had my children. My children became my world and while they grew so did my weight. When they were young adults I took stock of my life. I got a fitbit and walked and I joined a group challenge on SparkPeople, (SP closed down and now we are here on MFP). I walked and watched my calorie intake my first round of the challenge and lost some weight. The group was a wonderful support and through them I started exercising and even joined a gym. Boy was it scary joining that gym but I ended up LOVING it!!!! I was a class girl and started with Zumba because I love to dance. I then started some stretch and strength classes and my body changed but more importantly MY MOOD CHANGED! I fell in love with life and had like minded friends. I rode my bike on trails, went camping, played pickleball and learned what it meant to have an active life. Then... my husband and I moved to a new state in a VERY rural town of 1,000 people. I am a social person so I joined a gym but it is 45 minutes away and I find that I do not go. I started to get depressed and my world kept closing in. That is pretty much where I am now. I have gained 15 lbs and have not exercised except for short walks around our lake, approximatly 500 steps (yes my walks are counted in steps, lol). My journey right now is only about finding the motivation to be healthy and happy. I need to find some succuss no matter how small. I'd love to use your thread as an accountability plateform and say hello along the way. You are an inspiration. You had to stop your way of staying healthy to give your kids braces. Mine stopped for my husbands dream of owning land and buying ATVs, lol. I want to be like you and find success where I am at. Where there is a will there is a way. Thank you for sharing your journey!

    -Nicole
  • nossmf
    nossmf Posts: 11,527 Member
    Greetings, Nicole!
  • nossmf
    nossmf Posts: 11,527 Member
    March 26

    Lower-Body Power

    Warmup
    Squat Test Day - new PR!
    One-Leg Press 5x5
    Seated Calf Extend 5x15

    Daily Total: 67,740

    Annual Total: 2,464,587
  • nossmf
    nossmf Posts: 11,527 Member
    edited March 30
    March 30

    Full-Body

    Warmup
    Squats 5x10
    Incline Bench Press 4x10
    BB Row 4x10
    Seated BB OHP 3x10
    BB Curl 3x10

    Daily Total: 56,855

    Annual Total: 2,521,442

    Analysis: The year is 1/4 over, and I just hit the 1/4 mark towards my goal, so still on pace.
  • mtaratoot
    mtaratoot Posts: 14,221 Member
    nossmf wrote: »
    Annual Total: 2,521,442

    Analysis: The year is 1/4 over, and I just hit the 1/4 mark towards my goal, so still on pace.

    I have been waiting with bated breath to see this number show up before the end of March like I knew it would. Way to go.

    I think Q1 has the fewest actual days of any quarter, so for SURE you're on track. Pretty awesome really.
  • nossmf
    nossmf Posts: 11,527 Member
    Between spring break, blizzards, retirement parties and religious holidays, I did miss quite a few workouts this first quarter. The second quarter should be pretty clear.
  • nossmf
    nossmf Posts: 11,527 Member
    April 1

    Upper-Body Power

    Warmup
    Bench Press 5x3
    Cable Row 5x5
    Machine Decline Bench 5x5
    Machine High Row 5x5
    Standing Smith OHP 5x5
    Cable Woodchoppers 3x10

    Daily Total: 43,860

    Annual Total: 2,565,302
  • nossmf
    nossmf Posts: 11,527 Member
    April 4

    Upper-Body Hypertrophy

    Warmup
    Incline Bench Press 4x10
    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

    No lower-body power day this week on account of graveyard shifts screwing things up for two days.

    Daily Total: 43,830

    Annual Total: 2,609,132
  • nossmf
    nossmf Posts: 11,527 Member
    April 5

    Lower-Body Hypertrophy

    Warmup
    Squats 5x10
    BB Step-Ups 3x12
    Leg Extensions 3x12
    Seated Leg Curls 3x12
    Seated Calf Extensions 4x15
    Cable Curl 4x10

    Daily Total: 73,140

    Annual Total: 2,682,272
  • nossmf
    nossmf Posts: 11,527 Member
    April 8

    Upper-Body Power

    Warmup
    Bench Press 5x3, 1 set AMRAP
    Cable Row 5x5
    Machine Decline Bench 5x5
    Machine High Row 5x5
    Standing Smith OHP 5x5
    Cable Woodchoppers 3x10

    Daily Total: 46,010

    Annual Total: 2,728,282
  • nossmf
    nossmf Posts: 11,527 Member
    April 9

    Lower-Body Power

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

    Daily Total: 84,680

    Annual Total: 2,812,962

Categories