10 Million Pounds Lifted 2024
Replies
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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
0 -
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: 4,456,5560 -
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: 4,505,4560 -
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
0 -
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: 4,657,6610 -
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: 4,721,3910 -
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
0 -
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: 4,848,7170 -
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
0 -
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
0 -
June 27
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: 50,200
Annual Total: 4,999,670
0 -
June 28
Lower Body
Squats 5x10
Rack Pull 4x10
Leg Press 4x10 <<superset>> Leg Press Calf Raise 4x15
Cable Crunch 4x10, 15, 20, 25
Daily Total: 142,480
Annual Total: 5,142,150
Made it to five million before the end of June, so still on pace. Not as much buffer room as I would like, though.1 -
July 1
Upper Body
Bench Press 10x3 @ 83% 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: 51,076
Annual Total: 5,193,2261 -
Right on track.
0 -
July 4
Upper-Body
Warmup
Bench Press 3x10
BB Row 4x10
DB Bench Press 3x10
Pulldown 3x10
Face Pull 3x10
Machine Lat Raise 3x10
DB Shrugs 3x10
Preacher Curl 3x10
Cable Pushdown 3x10
Perloff Press 3x15sec
Daily Total: 50,605
*****
July 5
Lower Body
Squats 4x10
Rack Pull 4x10
Leg Press <<superset>> Leg Press Calf Raise 4x10 (Last Set Dropset)
Cable Crunch 4x10, 15, 20, 25
Daily Total: 176,890
Annual Total: 5,420,721
0 -
July 8
Upper Body
Bench Press 8x3 @ 85% 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: 50,310
Annual Total: 5,471,031
1 -
July 12
Upper-Body
Warmup
Incline Bench Press 3x10
BB Row 4x10
DB Bench Press 3x10
Pulldown 3x10
Daily Total: 33,075
Annual Total: 5,504,106
0 -
July 13
Lower Body
Squats 4x10
Rack Pull 4x10
Leg Press <<superset>> Leg Press Calf Raise 4x10 (Last Set Dropset)
Cable Crunch 4x10, 15, 20, 25
Daily Total: 211,168
Annual Total: 5,715,2740 -
July 15
Upper Body
Bench Press 5x3 @ 86.5% 1RM, 2x5
Cable Row 5x5
BB Decline Bench 5x5
Machine High Row 4x10
Seated Arnold Press 3x10
DB Curls <<superset>> DB Lying Skull Crushers 3x10
Cable Woodchoppers 3x10
Daily Total: 45,881
Annual Total: 5,761,155
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