10 Million Pounds Lifted 2024
Replies
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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
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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
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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
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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
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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.1
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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: 1,696,0410 -
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: 1,736,6660 -
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: 1,818,3250 -
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
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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).1
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March 11
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: 37,865
Annual Total: 1,977,890
This first day back I cut the weights by about 10%, same will happen with my first leg day tomorrow. Starting Thursday I'll be back at full speed. Felt good to be back!1 -
You're still on track. Pretty amazing really.0
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March 12
Lower-Body Power
Warmup
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5
Seated Calf Extend 5x15
Daily Total: 86,100
Annual Total: 2,063,990
Note: Finished my second million! And ironically, it was with a lower-power session, which is the same workout that completed my first million. Any bets whether my third million will also be completed with a lower-power workout?
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March 16
Full-body
Squats 4x15
Incline Bench Press 4x8
BB Row 4x10
Seated BB OHP 3x10
Cable Crunch 3x10
Daily total: 57,040
Annual total: 2,121,0300 -
March 18
Upper-Body Power
Warmup
Bench Press 5x5
Cable Row 5x5
Machine Decline Bench 5x5
Machine High Row 5x5
Standing Smith OHP 5x5
Cable Woodchoppers 3x10
Daily Total: 43,097
Annual Total: 2,164,127
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March 19
Lower-Body Power
Warmup
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5
Seated Calf Extend 5x15
Daily Total: 81,580
Annual Total: 2,245,707
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March 21
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: 45,515
Annual Total: 2,291,2220 -
March 22
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: 71,760
Annual Total: 2,362,982
Today I swapped the 4x15 squats for 5x10 with a higher weight. Hard to say which has me breathing harder after.
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March 25
Bench Press 1RM Test Day
Bench Press 5x1, 1, 1*, 1*, x*, 5x5
Cable Row 5x5
Machine High Pull 5x5
Cable Woodchoppers 3x10 (Low, Cross, High)
After a thorough warmup, I started doing singles leading up to the big try. First star matched my lifetime 1RM from 10 years ago; second star added 10#, and the x* was when I tried another 10* and needed my spotter to get me unstuck at the lowest point, my personal nemesis. I was able to finish the lift alone, but without that low point I didn't count it as a good lift. Still, I call the day a success.
Daily Total: 33,865
Annual Total: 2,396,8470 -
Good morning @nossmf!
I am Nicole and I would love to walk with you on your journey. Here is my story:
I never exercised or cared about nutrition but was always thin until I had my children. My children became my world and while they grew so did my weight. When they were young adults I took stock of my life. I got a fitbit and walked and I joined a group challenge on SparkPeople, (SP closed down and now we are here on MFP). I walked and watched my calorie intake my first round of the challenge and lost some weight. The group was a wonderful support and through them I started exercising and even joined a gym. Boy was it scary joining that gym but I ended up LOVING it!!!! I was a class girl and started with Zumba because I love to dance. I then started some stretch and strength classes and my body changed but more importantly MY MOOD CHANGED! I fell in love with life and had like minded friends. I rode my bike on trails, went camping, played pickleball and learned what it meant to have an active life. Then... my husband and I moved to a new state in a VERY rural town of 1,000 people. I am a social person so I joined a gym but it is 45 minutes away and I find that I do not go. I started to get depressed and my world kept closing in. That is pretty much where I am now. I have gained 15 lbs and have not exercised except for short walks around our lake, approximatly 500 steps (yes my walks are counted in steps, lol). My journey right now is only about finding the motivation to be healthy and happy. I need to find some succuss no matter how small. I'd love to use your thread as an accountability plateform and say hello along the way. You are an inspiration. You had to stop your way of staying healthy to give your kids braces. Mine stopped for my husbands dream of owning land and buying ATVs, lol. I want to be like you and find success where I am at. Where there is a will there is a way. Thank you for sharing your journey!
-Nicole0 -
Greetings, Nicole!0
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March 26
Lower-Body Power
Warmup
Squat Test Day - new PR!
One-Leg Press 5x5
Seated Calf Extend 5x15
Daily Total: 67,740
Annual Total: 2,464,587
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March 30
Full-Body
Warmup
Squats 5x10
Incline Bench Press 4x10
BB Row 4x10
Seated BB OHP 3x10
BB Curl 3x10
Daily Total: 56,855
Annual Total: 2,521,442
Analysis: The year is 1/4 over, and I just hit the 1/4 mark towards my goal, so still on pace.0 -
Annual Total: 2,521,442
Analysis: The year is 1/4 over, and I just hit the 1/4 mark towards my goal, so still on pace.
I have been waiting with bated breath to see this number show up before the end of March like I knew it would. Way to go.
I think Q1 has the fewest actual days of any quarter, so for SURE you're on track. Pretty awesome really.
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Between spring break, blizzards, retirement parties and religious holidays, I did miss quite a few workouts this first quarter. The second quarter should be pretty clear.0
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April 1
Upper-Body Power
Warmup
Bench Press 5x3
Cable Row 5x5
Machine Decline Bench 5x5
Machine High Row 5x5
Standing Smith OHP 5x5
Cable Woodchoppers 3x10
Daily Total: 43,860
Annual Total: 2,565,302
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April 4
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
No lower-body power day this week on account of graveyard shifts screwing things up for two days.
Daily Total: 43,830
Annual Total: 2,609,1320 -
April 5
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: 73,140
Annual Total: 2,682,2720 -
April 8
Upper-Body Power
Warmup
Bench Press 5x3, 1 set AMRAP
Cable Row 5x5
Machine Decline Bench 5x5
Machine High Row 5x5
Standing Smith OHP 5x5
Cable Woodchoppers 3x10
Daily Total: 46,010
Annual Total: 2,728,2820 -
April 9
Lower-Body Power
Warmup
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5
Seated Calf Extend 5x15
Daily Total: 84,680
Annual Total: 2,812,962
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