10 Million Pounds Lifted 2024

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Replies

  • nossmf
    nossmf Posts: 10,939 Member
    September 7

    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: 129,858

    Annual Total: 7,297,392
  • nossmf
    nossmf Posts: 10,939 Member
    September 9

    Upper Body - Power

    Bench Press 5x8, Last set AMRAP (12)
    Cable Row 5x5
    Decline Bench Press 5x5
    Machine High Row 5x5
    Seated BB OHP 3x10
    Cable Pushdown 3x10
    Preacher Curl 3x10, 8, 6
    Cable Woodchoppers 3x10

    Daily Total: 54,586

    Annual Total: 7,351,978

  • nossmf
    nossmf Posts: 10,939 Member
    September 13

    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: 57,320

    Annual Total: 7,409,298
  • nossmf
    nossmf Posts: 10,939 Member
    September 14

    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: 130,606

    Annual Total: 7,539,904
  • nossmf
    nossmf Posts: 10,939 Member
    September 16

    Upper Body - Power

    Bench Press 5x8, Last set AMRAP (12)
    Cable Row 5x5
    Decline Bench Press 5x5
    Machine High Row 5x5
    Seated BB OHP 3x10
    Cable Pushdown 3x10
    Preacher Curl 3x10, 8, 6
    Cable Woodchoppers 3x10

    Daily Total: 53,209

    Annual Total: 7,593,113

  • mtaratoot
    mtaratoot Posts: 13,973 Member
    I think you're going to make it. That's freakin' awesome.
  • nossmf
    nossmf Posts: 10,939 Member
    September 20

    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 3x10, 20, 30sec

    Daily Total: 57,100

    Annual Total: 7,650,213


  • nossmf
    nossmf Posts: 10,939 Member
    September 21

    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: 130,670

    Annual Total: 7,780,883
  • nossmf
    nossmf Posts: 10,939 Member
    September 23

    Upper Body - Power

    Bench Press 5x8, Last set AMRAP (12)
    Cable Row 5x5
    Decline Bench Press 5x5
    Machine High Row 5x5
    Seated BB OHP 3x10
    Cable Pushdown 3x10
    Preacher Curl 3x10, 8, 6
    Cable Woodchoppers 3x10

    Daily Total: 55,092

    Annual Total: 7,835,975
  • nossmf
    nossmf Posts: 10,939 Member
    September 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: 133,598

    Annual Total: 7,969,573

    I'm overdue for my 3rd quarter week off, plus my wrist hurts, so I'll take next week off from lifting.

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