10 Million Pounds Lifted 2024

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Replies

  • nossmf
    nossmf Posts: 10,939 Member
    edited July 18
    July 18

    Upper-Body

    Warmup
    Incline 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: 49,230

    Annual Total: 5,810,385
  • nossmf
    nossmf Posts: 10,939 Member
    July 19

    Lower Body

    Squats 5x10
    Rack Pull 3x10
    Leg Press <<superset>> Leg Press Calf Raise 4x10 (Last Set Dropset)
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 121,560

    Annual Total: 5,931,945

  • mtaratoot
    mtaratoot Posts: 13,973 Member
    inspirational for sure.
  • nossmf
    nossmf Posts: 10,939 Member
    July 22

    Upper Body

    Bench Press 5x5, Last set AMRAP (10)
    Cable Row 5x5
    Machine Decline Bench 5x5
    Machine High Row 5x5
    Seated Arnold Press 3x10
    DB Hammer Curls <<superset>> DB Lying Skull Crushers 3x10
    Cable Woodchoppers 3x10

    Daily Total: 43,605

    Annual Total: 5,975,550

  • nossmf
    nossmf Posts: 10,939 Member
    July 25

    Upper-Body

    Warmup
    Incline Bench Press 4x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Face Pull 3x10
    Machine Lat Raise 3x10
    DB Shrugs 3x10
    Cable Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 48,240

    Annual Total: 6,023,790

    Just hit the 6-million mark. Year's 56% over, I'm at 60% of goal, looking good.
  • nossmf
    nossmf Posts: 10,939 Member
    July 27

    Lower Body

    Squats 4x10
    Rack Pull 4x10
    Leg Press <<superset>> Leg Press Calf Raise 4x10
    Seated Calf Curl 4x10
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 101,340

    Annual Total: 6,125,130
  • nossmf
    nossmf Posts: 10,939 Member
    July 29

    Upper Body - Power

    Bench Press 5x5
    Cable Row 5x5
    BB Decline Press 5x5
    Machine High Row 5x5
    Seated BB OHP 5x5
    DB Hammer Curl 3x10 <<superset>> Cable Pushdown 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Daily Total: 47,780

    Annual Total: 6,172,910
  • nossmf
    nossmf Posts: 10,939 Member
    August 2

    Upper Body - Hypertrophy

    Warmup
    Incline Bench Press 4x10
    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: 53,715

    Annual Total: 6,226,625
  • nossmf
    nossmf Posts: 10,939 Member
    August 3

    Lower Body

    Squats 4x10
    Rack Pull 4x10
    Leg Press <<superset>> Leg Press Calf Raise 4x10
    Seated Calf Curl 4x10
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 108,190

    Annual Total: 6,334,815
  • nossmf
    nossmf Posts: 10,939 Member
    August 5

    Upper Body - Power

    Bench Press 5x5
    Cable Row 5x5
    BB Decline Press 5x5
    Machine High Row 5x5
    Seated BB OHP 3x10
    DB Hammer Curl 3x10, 8, 6
    Cable Pushdown 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Daily Total: 53,922

    Annual Total: 6,388,737
  • nossmf
    nossmf Posts: 10,939 Member
    August 8

    Upper Body - Hypertrophy

    Warmup
    Incline Bench Press 4x10
    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: 54,000

    *****

    August 9

    Lower Body

    Squats 4x10
    Rack Pull 4x10
    Leg Press <<superset>> Leg Press Calf Raise 4x10
    Seated Calf Curl 4x10
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 109,064

    Annual Total: 6,551,801
  • nossmf
    nossmf Posts: 10,939 Member
    August 12

    Upper Body - Power

    Bench Press 5x5
    Cable Row 5x5
    BB Decline Press 5x5
    Machine High Row 5x5
    Seated BB OHP 3x10
    DB Hammer Curl 3x10, 8, 6
    Cable Pushdown 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Daily Total: 52,270

    Annual Total: 6,604,071
  • nossmf
    nossmf Posts: 10,939 Member
    August 16

    Upper Body - Hypertrophy

    Warmup
    Incline Bench Press 4x10
    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: 10,170

    Annual Total: 6,614,241/b]

    Family emergency just as I was getting started. Everybody's fine now, but workout was ruined.
  • nossmf
    nossmf Posts: 10,939 Member
    August 19

    Upper Body - Power

    Bench Press 5x5
    Cable Row 5x5
    BB Decline Press 5x5
    Machine High Row 5x5
    Seated BB OHP 3x10
    DB Hammer Curl 3x10, 8, 6
    Cable Pushdown 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Daily Total: 27,750

    Annual Total: 6,641,991

    A series of abbreviated workouts of late, this one because of commuter traffic sucking away the time I had to workout. Hopefully things improve soon, or my goal may slip out of reach.

  • nossmf
    nossmf Posts: 10,939 Member
    edited August 23
    August 23

    Upper Body - Hypertrophy

    Warmup
    Incline Bench Press 4x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Machine Reverse Fly 3x10
    Machine Lat Raise 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 52,915

    Annual Total: 6,694,906
  • nossmf
    nossmf Posts: 10,939 Member
    August 24

    Lower Body

    Squats 4x10
    Rack Pull 4x10
    Leg Press <<superset>> Leg Press Calf Raise 4x10
    Seated Calf Curl 4x10
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 124,178

    Annual Total: 6,819,084
  • nossmf
    nossmf Posts: 10,939 Member
    August 26

    Upper Body - Power

    Bench Press 5x5
    Cable Row 5x5
    BB Decline Press 5x5
    Machine High Row 5x5
    Seated BB OHP 3x10
    Preacher Curl 3x10, 8, 6
    Cable Pushdown 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Daily Total: 55,699

    Annual Total: 6,874,783
  • nossmf
    nossmf Posts: 10,939 Member
    August 30

    Upper Body - Hypertrophy

    Incline Bench Press 4x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Machine Reverse Fly 3x10
    Machine Lat Raise 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 54,615

    *****

    August 31

    Lower Body

    Squats 4x10
    Rack Pull 4x10
    Leg Press <<superset>> Leg Press Calf Raise 4x10
    Seated Calf Curl 4x10
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 129,414

    Annual Total: 7,058,812

    Crossed the 7 million mark, easily on track to reach 10 million by end of the year.
  • nossmf
    nossmf Posts: 10,939 Member
    September 2

    Upper Body - Power

    Bench Press 5x5
    Cable Row 5x5
    BB Decline Press 5x5
    Machine High Row 5x5
    Seated BB OHP 3x10
    Preacher Curl 3x10, 8, 6
    Cable Pushdown 3x10
    Cable Woodchoppers (Low, Mid, High) 3x10

    Daily Total: 54,637

    Annual Total: 7,113,449
  • nossmf
    nossmf Posts: 10,939 Member
    Upper Body - Hypertrophy

    Incline Bench Press 4x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Machine Reverse Fly 3x10
    Machine Lat Raise 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 54,085

    Annual Total: 7,167,534

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