10 Million Pounds Lifted 2024

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Replies

  • nossmf
    nossmf Posts: 11,527 Member
    April 11

    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

    Daily Total: 44,753


    April 12

    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: 73,750

    Annual Total: 2,931,465
  • nossmf
    nossmf Posts: 11,527 Member
    April 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: 52,320

    Annual Total: 2,983,785
  • nossmf
    nossmf Posts: 11,527 Member
    April 16

    Lower-Body Power

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

    Daily Total: 85,710

    Annual Total: 3,069,495
  • nossmf
    nossmf Posts: 11,527 Member
    April 19

    Full Body

    Squat 5x10
    Bench 10x3 @ 62% 1RM
    BB Row 4x10
    Seated BB OHP 3x10
    BB Curl 3x10

    Daily Total: 53,310

    Annual Total: 3,122,805
  • nossmf
    nossmf Posts: 11,527 Member
    edited April 22
    April 22

    Upper Body One

    Bench Press 10x3 @ 64% 1RM
    Cable Row 4x10
    Machine Decline Bench 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curls <<superset>> DB Lying Skullcrushers 3x10
    Cable Woodchoppers 3x10

    Notes: Changing my heavy days into moderate days (same exercises, lighter weights/higher reps) except for the bench press, which I'll be following a progressive triplet protocol, adding weight each week and dropping sets when unable to complete them, with the goal of increasing my 1RM.

    Daily Total: 44,540

    Annual Total: 3,167,345
  • nossmf
    nossmf Posts: 11,527 Member
    April 23

    Lower-Body One

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

    Daily Total: 90,475

    Annual Total: 3,257,820

  • nossmf
    nossmf Posts: 11,527 Member
    April 26

    Squat 5x10
    Bench Press 4x10
    BB Row 4x10
    Seated BB OHP <<superset>> BB Curl 3x10
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 62,650

    Annual Total: 3,320,470
  • nossmf
    nossmf Posts: 11,527 Member
    April 29

    Upper Body One

    Bench Press 10x3 @ 66% 1RM
    Cable Row 4x10
    Machine Decline Bench 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curls <<superset>> DB Lying Skull Crushers 3x10
    Cable Woodchoppers 3x10

    Daily Total: 50,918

    Annual Total: 3,371,388
  • nossmf
    nossmf Posts: 11,527 Member
    April 30

    Lower-Body One

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

    Daily Total: 101,695

    Annual Total: 3,473,083

    Year is 33% complete, I'm at 34% of goal, so still on pace.
  • nossmf
    nossmf Posts: 11,527 Member
    May 3

    Squat 5x10
    Bench Press 4x10
    BB Row 4x10
    Seated BB OHP <<superset>> BB Curl 3x10
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 70,985

    Annual Total: 3,544,068

  • nossmf
    nossmf Posts: 11,527 Member
    May 6

    Upper Body

    Bench Press 10x3 @ 68% 1RM
    Cable Row 4x10
    Machine Decline Bench 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curls <<superset>> DB Lying Skull Crushers 3x10
    Cable Woodchoppers 3x10

    Daily Total: 52,058

    Annual Total: 3,596,126
  • nossmf
    nossmf Posts: 11,527 Member
    May 7

    Leg Day (Abbreviated)

    Squat 5x10
    Leg Press 4x10 <<superset>> Calf Press 4x15

    Daily Total: 82,650

    Annual Total: 3,678,776
  • nossmf
    nossmf Posts: 11,527 Member
    May 13

    Upper Body

    Bench Press 10x3 @ 69% 1RM
    Cable Row 4x10
    Machine Decline Bench 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curls <<superset>> DB Lying Skull Crushers 3x10
    Cable Woodchoppers 3x10

    Daily Total: 48,150

    Annual Total: 3,726,926
  • nossmf
    nossmf Posts: 11,527 Member
    edited May 14
    May 14

    Lower-Body One

    Warmup
    Rack Pull 4x10
    BB Hip Thrust 4x10
    One-Leg Press 4x10 <<superset>> Seated Calf Extend 4x15

    Daily Total: 93,825

    Annual Total: 3,820,751
  • nossmf
    nossmf Posts: 11,527 Member
    May 16

    Upper-Body

    Warmup
    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: 44,250

    Annual Total: 3,865,001
  • nossmf
    nossmf Posts: 11,527 Member
    May 17

    Lower-Body

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

    Daily Total: 48,200

    Annual Total: 3,913,201
  • nossmf
    nossmf Posts: 11,527 Member
    edited May 20
    May 20

    Upper Body

    Bench Press 10x3 @ 71% 1RM
    Cable Row 4x10
    Machine Decline Bench 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curls <<superset>> DB Lying Skull Crushers 3x10
    Cable Woodchoppers 3x10

    Daily Total: 51,460

    Annual Total: 3,964,661
  • nossmf
    nossmf Posts: 11,527 Member
    May 21

    Lower-Body

    Warmup
    Rack Pull 4x10
    BB Hip Thrust 4x10
    Leg Press 4x10 <<superset>> Seated Calf Extend 4x15

    Daily Total: 105,660

    Annual Total: 4,070,321

    Four million mark! Progress towards goal: 40.7%, year completed: 38.7%. Still on target, though without much leeway for taking time off around the holidays. But that was in part because of only doing 3 lifts per week for a few weeks due to work commitments, but I'm back to four/week so should be good to go.
  • nossmf
    nossmf Posts: 11,527 Member
    Upper Body - Thursday

    Bench Press 3x10
    DB Bench Press 3x10
    BB Row 4x10 (2 sets pronated, 2 sets supinated)
    Pulldown 3x10 (1 set each hands over, under, neutral-grip)

    Daily Total: 34,350

    Weights: Lower Body - Friday

    Squats 4x10
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 4x15 <superset> Cable Crunch 4x10

    Daily Total: 75,955

    Annual Total: 4,180,626

    Thinking I'll take next week off from the gym for my second quarter break, let my body heal from whatever virus has had me in its grip all weekend.
  • nossmf
    nossmf Posts: 11,527 Member
    June 3

    Upper Body

    Bench Press 10x3 @ 76% 1RM (Final set AMAP)
    Cable Row 5x5
    Machine Decline Bench 3x10
    Machine High Row 3x10
    Seated Arnold Press 3x10
    DB Curls <<superset>> DB Lying Skull Crushers 3x10
    Cable Woodchoppers 3x10

    Daily Total: 44,340

    *****

    June 4

    Lower-Body

    Warmup
    Rack Pull 5x10, 8, 6, 4, 2
    DB Lunges 3x10
    Leg Press 4x10 <<superset>> Seated Calf Extend 4x15, Final Set Drop Set

    Daily Total: 111,560

    Annual Total: 4,336,526

    Happy birthday to me! Back in the gym with my Army son, proving he still has a long way to go before he can outlift the old man!
  • nossmf
    nossmf Posts: 11,527 Member
    June 6

    Upper-Body

    Warmup
    Bench Press 4x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Face Pull 3x10
    DB Upright Row 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 49,490

    Annual Total: 4,386,016

  • nossmf
    nossmf Posts: 11,527 Member
    June 7

    Lower Body

    Squats 4x10
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend <superset> Cable Crunch 4x10, 15, 20, 25

    Daily Total: 70,540

    Annual Total: 4,456,556
  • nossmf
    nossmf Posts: 11,527 Member
    June 10

    Upper Body

    Bench Press 10x3 @ 78% 1RM
    Cable Row 4x10
    Machine Decline Bench 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curls <<superset>> DB Lying Skull Crushers 3x10
    Cable Woodchoppers 3x10

    Daily Total: 48,900

    Annual Total: 4,505,456
  • nossmf
    nossmf Posts: 11,527 Member
    June 11

    Lower-Body

    Warmup
    Rack Pull 4x10
    BB Hip Thrust 4x10
    Leg Press 4x10 <<superset>> Seated Calf Extend 4x15

    Daily Total: 102,825

    Annual Total: 4,608,281

  • nossmf
    nossmf Posts: 11,527 Member
    June 13

    Upper-Body

    Warmup
    Bench Press 3x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Face Pull 3x10
    DB Upright Row 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 49,380

    Annual Total: 4,657,661
  • nossmf
    nossmf Posts: 11,527 Member
    edited June 14
    June 14

    Lower Body - Friday

    Squats 4x12
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend <superset> Cable Crunch 4x10, 15, 20, 25

    Daily Total: 63,730

    Annual Total: 4,721,391
  • nossmf
    nossmf Posts: 11,527 Member
    June 18

    Upper Body

    Bench Press 10x3 @ 80% 1RM
    Cable Row 4x10
    Machine Decline Bench 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curls <<superset>> DB Lying Skull Crushers 3x10
    Cable Woodchoppers 3x10

    Daily Total: 42,251

    Annual Total: 4,763,642
  • nossmf
    nossmf Posts: 11,527 Member
    June 20

    Lower Body

    Rack Pull 5x10
    Leg Press 4x15 <<superset>> Seated Calf Raise 4x20 <<superset>> Cable Crunches 4x15

    Daily Total: 85,075

    Annual Total: 4,848,717
  • nossmf
    nossmf Posts: 11,527 Member
    June 21

    Upper-Body

    Warmup
    Bench Press 3x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Face Pull 3x10
    DB Upright Row 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 51,165

    Annual Total: 4,899,882

  • nossmf
    nossmf Posts: 11,527 Member
    June 24

    Upper Body

    Bench Press 10x3 @ 81% 1RM
    Cable Row 4x10
    Machine Decline Bench 3x10
    Machine High Row 4x10
    Seated Arnold Press 3x10
    DB Curls <<superset>> DB Lying Skull Crushers 3x10
    Cable Woodchoppers 3x10

    Daily Total: 49,588

    Annual Total: 4,949,470

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