10 Million Pounds Lifted 2024

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  • nossmf
    nossmf Posts: 9,376 Member
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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
  • nossmf
    nossmf Posts: 9,376 Member
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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: 2,983,785
  • nossmf
    nossmf Posts: 9,376 Member
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    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: 3,069,495
  • nossmf
    nossmf Posts: 9,376 Member
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    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
  • nossmf
    nossmf Posts: 9,376 Member
    edited April 22
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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: 3,167,345
  • nossmf
    nossmf Posts: 9,376 Member
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    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

  • nossmf
    nossmf Posts: 9,376 Member
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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: 3,320,470
  • nossmf
    nossmf Posts: 9,376 Member
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    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
  • nossmf
    nossmf Posts: 9,376 Member
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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.
  • nossmf
    nossmf Posts: 9,376 Member
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    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

  • nossmf
    nossmf Posts: 9,376 Member
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    May 6

    Upper Body

    Bench Press 10x3 @ 68% 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: 52,058

    Annual Total: 3,596,126
  • nossmf
    nossmf Posts: 9,376 Member
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    May 7

    Leg Day (Abbreviated)

    Squat 5x10
    Leg Press 4x10 <<superset>> Calf Press 4x15

    Daily Total: 82,650

    Annual Total: 3,678,776
  • nossmf
    nossmf Posts: 9,376 Member
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    May 13

    Upper Body

    Bench Press 10x3 @ 69% 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: 48,150

    Annual Total: 3,726,926
  • nossmf
    nossmf Posts: 9,376 Member
    edited May 14
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    May 14

    Lower-Body One

    Warmup
    Rack Pull 4x10
    BB Hip Thrust 4x10
    One-Leg Press 4x10 <<superset>> Seated Calf Extend 4x15

    Daily Total: 93,825

    Annual Total: 3,820,751
  • nossmf
    nossmf Posts: 9,376 Member
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    May 16

    Upper-Body

    Warmup
    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: 44,250

    Annual Total: 3,865,001
  • nossmf
    nossmf Posts: 9,376 Member
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    May 17

    Lower-Body

    Warmup
    Squats 4x10
    BB Step-Ups 3x12
    Leg Extensions 3x12
    Seated Leg Curls 3x12
    Seated Calf Extensions 4x15
    Cable Curl 4x10

    Daily Total: 48,200

    Annual Total: 3,913,201
  • nossmf
    nossmf Posts: 9,376 Member
    edited May 20
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    May 20

    Upper Body

    Bench Press 10x3 @ 71% 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: 51,460

    Annual Total: 3,964,661
  • nossmf
    nossmf Posts: 9,376 Member
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    May 21

    Lower-Body

    Warmup
    Rack Pull 4x10
    BB Hip Thrust 4x10
    Leg Press 4x10 <<superset>> Seated Calf Extend 4x15

    Daily Total: 105,660

    Annual Total: 4,070,321

    Four million mark! Progress towards goal: 40.7%, year completed: 38.7%. Still on target, though without much leeway for taking time off around the holidays. But that was in part because of only doing 3 lifts per week for a few weeks due to work commitments, but I'm back to four/week so should be good to go.

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