Goals & Gains Clangin' and Bangin'

[Poon Goon]

5/24/24 W1 D5

Wide grip lat pulldown
75x15x3

T-bar row
90x10x3

Cable curl
3 sets of 16

Incline curl
4 sets of 12

Skullcrusher
3 sets of 15

Overhead tricep ext
4 sets of 15

Cable upright row
3 sets of 15

 

[Poon Goon]

5/27/24 W2 D1

Bent row
155x13x3

Underhand lat pulldown
75x15x3

Trap bar shrug
190x15x3

Lateral raise
4 sets of 15

Incline curl
4 sets of 15

Pressdown
4 sets of 15

 

[Poon Goon]

5/29/24 W2 D3

Cable Y raise
3 sets of 20

Upright row
barx20x3

Seated cable row
85x15x3

Curl
3 sets of 20

Overhead ext
65x20x2
65x17

Celebrated the holiday too hard so I missed yesterday

 

[Poon Goon]

5/30/24 W2 D4

Squat
250x10x4

Bench
230x10x4

Shrug
190x15x3

 

[Poon Goon]

5/31/24 W2 D5

Wide grip lat pulldown
80x15x3

T-bar row
95x10x3

Cable curl
3 sets of 16

Incline curl
4 sets of 13

Skullcrusher
3 sets of 16

Overhead tricep ext
4 sets of 16

Cable upright row
3 sets of 16

 

[Poon Goon]

6/3/24 W3 D1

Bent row
155x14x3

Underhand lat pulldown
80x15x3

Trap bar shrug
195x15x3

Lateral raise
4 sets of 16

Incline curl
4 sets of 15

Pressdown
4 sets of 16

 

[Poon Goon]

6/4/24 W3 D2

Squat
250x10x5

MG Bench
185x12x4

Calf raise
105x15x3

Hanging leg raise
4 sets of 10

 

[Poon Goon]

6/5/24 W3 D3

Cable Y raise
3 sets of 20

Upright row
barx20x4

Seated cable row
85x15x4

Curl
4 sets of 15

Overhead ext
70x15x4

 

[Poon Goon]

6/6/24 W3 D4

Deadlift
255x10x3

Bench
235x10x5

Ab negatives
10

Shrug
195x15x3

Got the MRI on my shoulder today. Forgot how much it sucks being stuffed inside that fucking tube.

 

[Poon Goon]

6/7/24 W3 D5

Wide grip lat pulldown
85x15x3

V-bar row
100x12x3

Cable curl
3 sets of 16

Flat bench curl
4 sets of 15

Skullcrusher
3 sets of 16

Overhead tricep ext
4 sets of 16

Cable upright row
3 sets of 16

 

[Poon Goon]

6/10/24 W4 D1

Bent row
160x14x3

Underhand lat pulldown
85x15x4

Trap bar shrug
200x15x3

Lateral raise
4 sets of 16

Incline curl
4 sets of 15

Pressdown
4 sets of 16

Doctor's office called about my MRI during this workout. I got a 25% torn rotator cuff and arthritis in my AC joint. Now I have to wait to be seen by an ortho doctor for recommended treatment.

 

[Poon Goon]

6/11/24 W4 D2

Squat
260x8x3

MG Bench
185x13x4

Calf raise
110x15x3

Hanging leg raise
4 sets of 10

 

[KnightTemplar]

6/10/24 W4 D1

Bent row
160x14x3

Underhand lat pulldown
85x15x4

Trap bar shrug
200x15x3

Lateral raise
4 sets of 16

Incline curl
4 sets of 15

Pressdown
4 sets of 16

Doctor's office called about my MRI during this workout. I got a 25% torn rotator cuff and arthritis in my AC joint. Now I have to wait to be seen by an ortho doctor for recommended treatment.

That sucks. Best wishes for a full recovery.

 

[Poon Goon]

6/12/24 W4 D3

Crossbody lateral raise
3 sets of 15

Upright row
4 sets of 20

Seated cable row
4 sets of 15

Ez curl
4 sets of 15

Overhead tricep ext
4 sets of 15

 

[Poon Goon]

6/13/24 W4 D4

Deadlift
265x8x3

Bench
245x8x3

Ab negatives
2 sets of 10

Shrug
200x15x3

 

[golvmopp]

Really sucks about the injury, but EXCELLENT job on maintaining consistency in training!

 

[Poon Goon]

6/14/24 W4 D5

Wide grip lat pulldown
90x15x4

T-bar row
105x12x3

Cable curl
3 sets of 15

Flat bench curl
4 sets of 12

Skullcrusher
3 sets of 15

Overhead tricep ext
4 sets of 15

Cable upright row
3 sets of 16

 

[Poon Goon]

6/17/24 W5 D1

Bent row
175x10x3

Underhand lat pulldown
90x15x4

Shrug
225x12x4

Lateral raise
4 sets of 12

Incline curl
4 sets of 12

Pressdown
4 sets of 15

 

[Poon Goon]

6/18/24 W5 D2

Squat
265x8x4

Bench
250x8x4

Calf raise
115x15x4

Ab wheel
3 sets of 10

 

[Poon Goon]

6/19/24 W5 D3

Crossbody lateral raise
3 sets of 15

Upright row
4 sets of 12

Seated cable row
4 sets of 15

Straight arm lat pulldown
3 sets of 10

Ez curl
4 sets of 15

Overhead tricep ext
4 sets of 15

Saw the ortho today and he basically just confirmed the previous reading of the MRI and gave me a list of exercises to do. Pretty much all stuff I am already doing or have done. Added the straight arm pulldowns in today and that seemed to target where the pain was. Will throw the other stuff in beginning tomorrow.