Goals & Gains Clangin' and Bangin'

[Stargazer Rex]

CLANGIN AND BANGIN AND SWANGIN

 

[Poon Goon]

3/6/23

Squat
260x5
300x5
330x5
210x10x5

Ab roll out
5 sets of 10

GHR negative
5 sets of 5

Calf raise
145x10x5

@Mystic Rex must have motivated me with the Paul Harris post because I felt great today. Everything moved smooth and the 5 sets of 10 on squat were easier than ever.

 

[Stargazer Rex]

3/6/23

Squat
260x5
300x5
330x5
210x10x5

Ab roll out
5 sets of 10

GHR negative
5 sets of 5

Calf raise
145x10x5

@Mystic Rex must have motivated me with the Paul Harris post because I felt great today. Everything moved smooth and the 5 sets of 10 on squat were easier than ever.

Ya love to see it!

 

[Poon Goon]

3/7/23 W6 D2

Bench
215x5
245x5
275x5
175x10x5

Barbell row
135x10x5

Lying leg raise
5 sets of 10

Pinwheel curl
30x10x5

Pressdown
5 sets of 10

 

[Poon Goon]

3/9/23 W6 D3

Deadlift
260x5
300x5
330x5
210x10x5

Hanging leg raise
5 sets of 10

Farmers walk
140x100ft.x7

 

[Poon Goon]

3/10/23 W6 D4

Bench
205x5
235x5
260x2
300x1
235x5x5

Deadbugs
5 sets of 16

JM press
95x10x5

Lateral raise
5 sets of 10

Cable curl
5 sets of 10

I guess my arms have officially gotten bigger. Several months back I ordered some SBD elbow sleeves and I had to send them back because they were too small. A size up was too big so they sat in a closet until I remembered them the other day. Wore them today and they were snug. I don't think the TRT is hurting things for sure

 

[Poon Goon]

3/13/23 W7 D1

Squat
250x5
285x5
325x5
215x10x5

Ab rollout
5 sets of 10

Reverse hyper
70x8x4

Calf raise
175x8x5

 

[Poon Goon]

3/14/23 W7 D2

Bench
205x5
235x5
265x5
185x10x5

Band pull aparts
5 sets of 10

Band ab crunch
5 sets of 10

Pinwheel curls
30x10x5

Pressdowns
5 sets of 10, drop set on the last one

 

[Poon Goon]

3/16/23 W7 D3

Deadlift
250x3
285x3
325x3
365x1
250x5x5

Hanging leg raise
5 sets of 10

Farmers walk
160x50x7

Band pull aparts
5 sets of 10

Wind is ruining my life. Made farmers walk annoying enough to quit. Usually grill a steak after workouts, but don't want to set the rest of the county on fire.

 

[Poon Goon]

3/17/23 W7 D4

Bench
215x3
245x3
275x3
305x1
245x5x5

Deadbugs
5 sets of 16

Band pull aparts
5 sets of 10

DB OHP
30x10x5

Ez curl
5 sets of 10

Single arm extension
5 sets of 10

 

[Poon Goon]

3/20/23 W8 D1

Squat
250x3
285x3
325x3
360x1
250x5x5

Farmers walk
120x100ft.x7

Band pull apart
5 sets of 10

Ab wheel
5 sets of 10

GHR negative
3 sets of 5

Meadows row
3 sets of 12

Calf raise
145x10x3

Face pull
3 sets of 12

 

[Poon Goon]

3/21/23 W8 D2

OHP
115x3
135x3
160x3
170x1
135x5x5

Band crunch
5 sets of 10

DB seal row
5 sets of 10

1 set each of DB incline bench and dips. Shoulder didn't want to cooperate

Kirk shrug
95x10x5

Pressdown
5 sets of 10

Pinwheel curl
5 sets of 10

Band pull apart
5 sets of 10

 

[Poon Goon]

3/23/23 W8 D3

Deadlift
250x3
285x3
325x3
365x1
250x5x5

Hanging leg raise
5 sets of 10

Face pulls
5 sets of 10

Farmers walk
140x50x7

 

[Poon Goon]

3/24/23 W8 D4

Bench
215x3
245x3
275x3
305x1
245x5x5

Deadbugs
5 sets of 16

Band pull aparts
5 sets of 10

Seal row
105x12x4

Single arm extension
4 sets of 10

Kirk shrug
4 sets of 10

DB curl
4 sets of 10

Front plate raise
3 sets of 10

Ez curl empty bar
2 sets of 10

Been having random pain in my head occasionally. Last night it happened and it made me think my BP was probably high and I was going to have a stroke. Remembered that I have a BP machine and for the first time I can remember my BP was actually in the normal ranges. It's always been at least a little high, but I checked it several times and it was good. Machine is probably fucked up or something.

 

[Fahcough]

headache throbbing pain or sharp instant ones? Sun coming out making us sweat again, stay hydrated my friend.

 

[Poon Goon]

headache throbbing pain or sharp instant ones? Sun coming out making us sweat again, stay hydrated my friend.

Weird throbbing pain every now and then. Almost a headache, but not quite. Not too worried about it.

 

[Poon Goon]

3/27/23 W9 D1

Squat
250x3
285x3
325x3
360x1
250x5x5

Ab rollout
5 sets of 10

Band pull apart
5 sets of 10

Farmers carry
140x100ft.x 10

 

[Poon Goon]

3/29/23 W9 D2

Bench
215x5
245x5
275x5
225x5x5

Single arm cable row
5 sets of 10

Band pull aparts
5 sets of 10

OHP
135x8x3

Pinwheel curl
4 sets of 8

Pressdown
4 sets of 8

Kirk shrug
135x8x3

 

[Poon Goon]

3/30/23 W9 D3

Deadlift
250x3
285x3
325x3
365x1
250x5x5

Hanging leg raise
5 sets of 10

Band pull aparts
5 sets of 10

Farmers walk
170x50x10

Reverse hyper
70x10x3

Pete Rubish deadlift tutorial was suggested on youtube so I checked it out. Main takeaway was widening the grip to have tightness and clear the knees. Tried that out today and it felt good.

 

[Poon Goon]

3/31/23 W9 D4

Bench
215x3
245x3
275x3
305x1
245x5x5

Deadbugs
5 sets of 16

Face pulls
5 sets of 10

Seal row
105x12x4

Single arm extension
5 sets of 12

DB curl
5 sets of 10