Clangin' and Bangin'

[Poon Goon]

1/8/24 W3 D3

Box squat
285x6x3

2 board bench
335x4x3

DB rows
5 sets of 8

Extended rom lateral
3 sets of 12

Cable upright row
3 sets of 12

Overhead tricep extension
4 sets of 12

Incline curl
2 sets of 7
2 sets of 15

 

[Poon Goon]

1/12/24 W3 D4

Paused deadlift
290x5x3

TNG bench
265x10x4

Lat pulldown
4 sets of 8

Shrug
155x15x3

Dips
3 sets of 10

Pressdown
4 sets of 12

Ez curl
3 sets of 8

Rope curl
3 sets of 12

Spent the last few days out of town for a work meeting. Kinda works out though because I was starting day one of each week on a Thursday/Friday. Now I can get back to normal with Monday being day one.

 

[Poon Goon]

1/15/24 W4 D1

Squat
310x5x5

Bench
300x5x5

OHP
170x7x3

Session wrecked by a garage door in need of repair

 

[Poon Goon]

1/16/24 W4 D2

Deadlift
320x5x5

3ct pause bench
285x3x3

Widegrip seated row
8 sets of 5

Trapbar shrug
185x15x3

Cable Y raise
4 sets of 10

BB skullcrusher
3 sets of 10

Cable curl
4 sets of 10

 

[Poon Goon]

1/19/24 W4 D4

Paused DL
315x5x3

TNG bench
275x8x4

Missed yesterday because of work. Feel like I'm getting sick today, but I didn't want to skip another day. Felt like ass and cut it short. Probably did just enough to interfere with my body fighting off whatever is ailing me.

 

[Lug's Spear]

1/19/24 W4 D4

Paused DL
315x5x3

TNG bench
275x8x4

Missed yesterday because of work. Feel like I'm getting sick today, but I didn't want to skip another day. Felt like ass and cut it short. Probably did just enough to interfere with my body fighting off whatever is ailing me.

Hope ya feel better soon

 

[Poon Goon]

1/22/24 W5 D1

Squat
335x3x3
285x5x2

Bench
315x3x4
275x5x2

Back raise
165x5x3

Lateral raise
4 sets of 12

Upright row
3 sets of 10

BB curl
3 sets of 8

Incline curl
3 sets of 10

 

[Poon Goon]

1/23/24 W5 D2

Deadlift
340x3x3
295x5x2

2ct pause bench
305x4x3

Widegrip seated row
4 sets of 10

Trapbar shrug
190x15x3

Cable Y raise
4 sets of 10

Cable curl
4 sets of 10

Pressdown
4 sets of 12

 

[Poon Goon]

1/25/24 W5 D3

Pause squat
295x4x4

Bench
275x5x6

Feet up bench
225x5
245x5x3

Deadlift
275x5x2

Lat pulldown
4 sets of 8

Extended rom lateral
3 sets of 12

Cable upright row
3 sets of 12

Overhead tricep ext
2 sets of 8
2 sets of 15

Incline curl
3 sets of 8
3 sets of 12

 

[Poon Goon]

1/26/24 W5 D4

Paused DL
345x4x4

TNG bench
315x6x3

DB Row
6 sets of 10

Shrug
175x10x3

Dips
3 sets of 10

Pressdown
4 sets of 12

Ez curl
3 sets of 8

Rope curl
3 sets of 12

 

[Poon Goon]

1/29/24 W6 D1

Squat
340x3x4
290x5x2

Bench
325x3x5
280x5x3

Back raise
175x5x3

Lateral raise
4 sets of 12

Upright row
4 sets of 10

Barbell curl
3 sets of 10

Incline curl
3 sets of 12

 

[Poon Goon]

1/30/24 W6 D2

Deadlift
350x3x4
300x5x2

2ct pause bench
315x3x4

Widegrip seated row
4 sets of 12

Trapbar shrug
195x20
195x15x2

Cable Y raise
4 sets of 10

Cable curl
4 sets of 12

Pressdown
4 sets of 12

 

[Poon Goon]

2/1/24 W6 D3

Pause squat
305x3x4

Bench
290x4x6

Feet up bench
255x4
275x4x2

Deadlift
290x5x3

Lat pulldown
4 sets of 10

Extended rom lateral
3 sets of 12

Cable upright row
3 sets of 12

Overhead tricep ext
2 sets of 8
2 sets of 15

Incline curl
3 sets of 8
3 sets of 12

May have somehow injured my knee after squats. Felt unstable for the rest of the workout and is sore as shit now.

 

[Fahcough]

Want me to come rub it and read you stories about your 1st year of lifting being nothing but a horrendous chore?

 

[Poon Goon]

2/5/24 W7 D1

Squat
360x2x5
300x4x2

Bench
340x2x5
280x4x2

Lateral raise
4 sets of 12

Realized during the workout on Thursday that I tweaked my knee. Woke up the next morning and found out that I fucked my elbow too. Skipped Friday workout because I couldn't straighten my arm without a good amount of pain.

Knee still a little stiff today and the elbow made me call off a few movements. Taking the week off would make sense for a few reasons, but I'll wait and see.

 

[Poon Goon]

2/6/24 W7 D2

Deadlift
365x2x5
305x4x2

2ct pause bench
325x3x3

Body is falling apart. Knee still tight, elbow still preventing a bunch of movements, and now my shoulder hurts more that usual. Considered resting this week, but decided to just do the basics instead.

 

[Fahcough]

2/6/24 W7 D2

Deadlift
365x2x5
305x4x2

2ct pause bench
325x3x3

Body is falling apart. Knee still tight, elbow still preventing a bunch of movements, and now my shoulder hurts more that usual. Considered resting this week, but decided to just do the basics instead.

Dr Love suggest , derail off program for a couple weeks and change it up. Put some new movements on those joints and blood in the muscles. Not a crazy paced HITT berserker but 30 min blast sessions of minimal weights. Flush that crap out.

 

[Poon Goon]

2/8/24 W7 D3

Pause squat
285x5x4

Bench
295x3x6

Feet up bench
280x3x4

Deadlift
305x5x2

 

[Poon Goon]

2/9/24 W7 D4

Pause DL
345x5x4

TNG bench
315x7x4

Elbow coming around, hoping to be fully back Monday

 

[Stargazer Rex]

Sorry to hear about the injuries. Shit sucks. I've been racking up the injuries too the past year. It especially sucks because I feel like you are similar to me in that you are pretty disciplined with your lifting and you probably just want to lift pain free. I think we are close in age too. I turn 38 in May. I just don't heal the same like I did even just 2 years ago. I've been thinking of trying a different training style like a bodybuilding type thing but I don't know. Heavy lifting is was gets me off lol. Hang in there, kid!