10 Million Pounds Lifted 2024

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Replies

  • nossmf
    nossmf Posts: 10,939 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: 13,973 Member
    "Your workout is 10% complete."

  • nossmf
    nossmf Posts: 10,939 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: 10,939 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: 10,939 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: 10,939 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: 10,939 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: 10,939 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: 10,939 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: 10,939 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.
  • nossmf
    nossmf Posts: 10,939 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: 10,939 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: 10,939 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: 10,939 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: 10,939 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: 10,939 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: 10,939 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: 10,939 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: 10,939 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: 10,939 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).

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