Goals & Gains Clangin' and Bangin'

[Fahcough]

Really had my doubts that the AC joint injection would do anything, but I guess it did. Was going to start benching heavy again either way since that shot was his last idea for treatment. Rotator cuff injection from a few months ago seems to be wearing off. Tossed and turned in bed trying to find a position that didn't hurt that shoulder. Think I can live with that pain though.

no more sleeping on side. then you roll over and wake up. Is your range limited in any direction?

 

[Poon Goon]

no more sleeping on side. then you roll over and wake up. Is your range limited in any direction?

Slight pain overhead and straight out. Back sleeping is the solution, but once I fall asleep I start flopping around.

 

[Fahcough]

Slight pain overhead and straight out. Back sleeping is the solution, but once I fall asleep I start flopping around.

Feels like "I can live with this" until it flares up and pisses you off. Don't reach overhead to change a lightbulb or get something off top shelf.

 

[Poon Goon]

9/18/24 W6 D2

DL to knee
225x4
275x4x2
315x3x2
335x3x4

Bench
185x6
225x5
265x5
280x4x2
300x3x2
315x2x2
300x3x2
280x4
265x5
225x6
185x7

Deadlift
225x4
275x4
315x3x2
365x3x5

Seated row
125x15x3

Ez curl
3 sets of 12

Overhead ext
3 sets of 10

 

[Poon Goon]

9/20/24 W6D3

Bench
185x5
225x4
265x3x2
300x2x5

Widegrip pulldown
3 sets of 12

T bar row
3 sets of 12

Bench
185x5
225x5
265x5x5

Seated db shrug
4 sets of 15

Flat bench curl
3 sets of 12

Behind back cable curl
3 sets of 10

Db tricep ect
3 sets of 15

Overhead cable ext
3 sets of 10

 

[Poon Goon]

9/23/24 W7 D1

Bench
185x5
225x4
265x3x2
300x2x5

Squat
225x5
265x5
305x5
330x5x5

Bench
205x5
245x4
280x3x4

Bent row
215x10x3

Underhand pulldown
3 sets of 12

Shrug
195x15x3

Incline curl
3 sets of 12

Pressdown
3 sets of 14

 

[Poon Goon]

9/25/24 W7 D2

Deadlift
225x4
275x4
315x3x2
365x3x3
385x2x3

Bench
185x5
225x4
265x3x2
300x2x2
335x3
300x2x2

Block pull
225x5
335x5x2
385x4x4

Seated row
4 sets of 15

Cable curl
3 sets of 10

Overhead ext
3 sets of 11

 

[Poon Goon]

9/27/24 W7 D3

Bench
205x5
245x4
280x3x2
315x2x5

Widegrip pulldown
3 sets of 13

T bar row
3 sets of 13

Bench
185x5
225x4
265x3
280x2
280x4x2

Seated db shrug
4 sets of 16

Flat bench curl
3 sets of 13

Concentration curl
3 sets of 10 (no rest)

Db tricep ect
3 sets of 16

Overhead cable ext
3 sets of 11

 

[Poon Goon]

9/30/24 W8 D1

Bench
205x5
245x4
280x3x2
315x2x5

Squat
225x5
265x5
305x5x5

Bench
185x5
225x5
265x5
280x4x4

Bent row
220x10x3

Underhand pulldown
3 sets of 13

Shrug
200x15x3

Incline curl
3 sets of 12

Pressdown
3 sets of 13

 

[Poon Goon]

10/2/24 W8 D2

Deadlift
225x4
275x4
315x3x2
365x3x2
385x2
385x3
435x1

Bench
185x5
225x4
265x3x2
280x3x8

Seated row
4 sets of 15

Ez curl
3 sets of 12

Overhead ext
3 sets of 12

 

[Poon Goon]

10/4/24 W8 D4

Bench
185x5
225x4
265x3x2
300x3x2
335x3x2
300x3x2

Squat
225x5
265x5
305x5x5

Bench
185x5
225x5
265x5x4
245x6x5
225x6
185x6

Wide grip pulldown
110x14x3

Seated shrug
4 sets of 17

Concentration curl
5 sets of 11

Overhead cable ext
3 sets of 12

Police brutality on bench today. Possible work travel might turn next week into a rest week. Probably not a bad thing if that happens.

 

[Poon Goon]

10/7/24 W9 D1

Bench
205x4
245x3
280x3x2
315x2x5

Squat
225x5
265x5
305x5
330x3x6

Bench
185x3
225x3
265x3
300x3x5

Bent row
225x10x3

Underhand pulldown
3 sets of 14

Shrug
225x12x3

Incline curl
3 sets of 13

Pressdown
3 sets of 14

 

[Poon Goon]

10/9/24 W9 D2

DL to knee
225x4
275x4x2
315x4x4

Bench
185x3
225x3
265x3x2
300x3x7

Block pull
275x5
315x4
365x3x2
405x2x4

Seated row
4 sets of 15

Ez curl
3 sets of 13

Overhead ext
3 sets of 13

 

[Poon Goon]

10/11/24 W9 D3

Bench
185x3
225x3
265x3x2
300x2x2
335x2x2

Squat
225x5
265x5
305x5
330x3x6

Bench
205x4
245x4
280x4x4

Wide grip pulldown
110x15x3

Seated shrug
4 sets of 18

Concentration curl
3 sets of 10

Overhead cable ext
3 sets of 13

 

[Poon Goon]

10/14/24 W10 D1

Bench
205x3
245x3
280x3x2
315x2x4

Squat
245x5
285x5
330x5x3

Bench
185x3
225x3
275x3
300x4x3

Ran out of juice today and skipped the extra stuff. Still recovering from partying like a 20 year old this weekend. Got a couple compliments for looking jacked which was funny. Bouncer thanked me for behaving because he didn't want to try and throw me out. Old man said I looked like I could "whip my weight in wildcats" whatever that means. Another guy said he avoided hitting me in the parking lot because he was afraid he'd hurt his truck.

 

[Aleks Sytsevich]

10/14/24 W10 D1

Bench
205x3
245x3
280x3x2
315x2x4

Squat
245x5
285x5
330x5x3

Bench
185x3
225x3
275x3
300x4x3

Ran out of juice today and skipped the extra stuff. Still recovering from partying like a 20 year old this weekend. Got a couple compliments for looking jacked which was funny. Bouncer thanked me for behaving because he didn't want to try and throw me out. Old man said I looked like I could "whip my weight in wildcats" whatever that means. Another guy said he avoided hitting me in the parking lot because he was afraid he'd hurt his truck.

Whip your weight in wildcats will be added to my vernacular.

 

[Poon Goon]

10/16/24 W10 D2

Paused DL
225x3
275x3x2
295x3x4

Bench
185x3
225x3
265x3x2
300x3x4

Deadlift
245x3
295x3x2
335x3x2
385x2x4

Seated row
4 sets of 15

Ez curl
3 sets of 14

Overhead ext
3 sets of 14

 

[MilkManUK]

Ran out of juice today and skipped the extra stuff. Still recovering from partying like a 20 year old this weekend. Got a couple compliments for looking jacked which was funny. Bouncer thanked me for behaving because he didn't want to try and throw me out. Old man said I looked like I could "whip my weight in wildcats" whatever that means. Another guy said he avoided hitting me in the parking lot because he was afraid he'd hurt his truck.

I love this!

 

[Poon Goon]

10/18/24 W10 D3

Bench
185x3
225x3
265x3x2
300x2x2
315x2x2
300x2x2

Squat
245x5
285x5
330x5x3

Bench
185x4
225x4
265x4x4
280x4x2
245x3x2
225x3

Wide grip pulldown
115x15x3

Trap bar shrug
3 sets of 15

BB curl
3 sets of 12

Concentration curl
3 sets of 10

Overhead cable ext
3 sets of 12

 

[Poon Goon]

10/21/24 W11 D1

Bench
185x3
225x3
265x3x2
280x3x3

Squat
225x5
265x5
305x5
350x3x3

Bent row
225x11x3

Underhand pulldown
3 sets of 15

Shrug
225x13x3

Hammer curl
3 sets of 12

Pressdown
3 sets of 15

Wondered why bench was so light today so I looked ahead. Wednesday is a particularly heavy day so I guess this was resting for that