10 Million Pounds Lifted 2024

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  • nossmf
    nossmf Posts: 9,892 Member
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    June 6

    Upper-Body

    Warmup
    Bench Press 4x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Face Pull 3x10
    DB Upright Row 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 49,490

    Annual Total: 4,386,016

  • nossmf
    nossmf Posts: 9,892 Member
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    June 7

    Lower Body

    Squats 4x10
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend <superset> Cable Crunch 4x10, 15, 20, 25

    Daily Total: 70,540

    Annual Total: 4,456,556
  • nossmf
    nossmf Posts: 9,892 Member
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    June 10

    Upper Body

    Bench Press 10x3 @ 78% 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: 48,900

    Annual Total: 4,505,456
  • nossmf
    nossmf Posts: 9,892 Member
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    June 11

    Lower-Body

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

    Daily Total: 102,825

    Annual Total: 4,608,281

  • nossmf
    nossmf Posts: 9,892 Member
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    June 13

    Upper-Body

    Warmup
    Bench Press 3x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Face Pull 3x10
    DB Upright Row 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 49,380

    Annual Total: 4,657,661
  • nossmf
    nossmf Posts: 9,892 Member
    edited June 14
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    June 14

    Lower Body - Friday

    Squats 4x12
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend <superset> Cable Crunch 4x10, 15, 20, 25

    Daily Total: 63,730

    Annual Total: 4,721,391
  • nossmf
    nossmf Posts: 9,892 Member
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    June 18

    Upper Body

    Bench Press 10x3 @ 80% 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: 42,251

    Annual Total: 4,763,642
  • nossmf
    nossmf Posts: 9,892 Member
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    June 20

    Lower Body

    Rack Pull 5x10
    Leg Press 4x15 <<superset>> Seated Calf Raise 4x20 <<superset>> Cable Crunches 4x15

    Daily Total: 85,075

    Annual Total: 4,848,717
  • nossmf
    nossmf Posts: 9,892 Member
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    June 21

    Upper-Body

    Warmup
    Bench Press 3x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Face Pull 3x10
    DB Upright Row 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 51,165

    Annual Total: 4,899,882

  • nossmf
    nossmf Posts: 9,892 Member
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    June 24

    Upper Body

    Bench Press 10x3 @ 81% 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: 49,588

    Annual Total: 4,949,470
  • mtaratoot
    mtaratoot Posts: 13,645 Member
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    nossmf wrote: »
    June 24
    Annual Total: 4,949,470

    Still on track.

    I'm rooting for you. This is actually a really cool self-challenge.
  • nossmf
    nossmf Posts: 9,892 Member
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    June 27

    Upper-Body

    Warmup
    Bench Press 3x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Face Pull 3x10
    DB Upright Row 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Perloff Press 3x15sec

    Daily Total: 50,200

    Annual Total: 4,999,670
  • nossmf
    nossmf Posts: 9,892 Member
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    June 28

    Lower Body

    Squats 5x10
    Rack Pull 4x10
    Leg Press 4x10 <<superset>> Leg Press Calf Raise 4x15
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 142,480

    Annual Total: 5,142,150

    Made it to five million before the end of June, so still on pace. Not as much buffer room as I would like, though.
  • nossmf
    nossmf Posts: 9,892 Member
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    July 1

    Upper Body

    Bench Press 10x3 @ 83% 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: 51,076

    Annual Total: 5,193,226
  • mtaratoot
    mtaratoot Posts: 13,645 Member
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    Right on track.

  • nossmf
    nossmf Posts: 9,892 Member
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    July 4

    Upper-Body

    Warmup
    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: 50,605

    *****

    July 5

    Lower Body

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

    Daily Total: 176,890

    Annual Total: 5,420,721

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