10 Million Pounds Lifted 2024
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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
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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: 2,983,7850 -
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: 3,069,4950 -
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
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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: 3,167,3450 -
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
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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: 3,320,4700 -
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
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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.0 -
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
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