Goals & Gains Clangin' and Bangin'

[Poon Goon]

12/6/24 W2 D3

Squat
225x5
265x5
285x3
285x5
285x7
285x6
285x4

Bench
225x4
265x3
305x2x5

Pulldown
3 sets of 12

Seated shrug
3 sets of 12

Hammer curl
3 sets of 12

BB curl
3 sets of 8

Overhead cable tri
3 sets of 12

 

[Poon Goon]

12/11/24 W3 D2

Block pull
275x3
315x3
365x3x4

Bench
205x5
245x4
285x3
325x2x2
345x2
325x2x2

Seated row
3 sets of 12

Ez curl
3 sets of 12

Pressdown
3 sets of 15

Got stupid out of town over the weekend. Skipped Monday to do the chores I didn't get done Sunday

 

[Poon Goon]

12/13/24 W3 D3

Bench
205x5
245x4
285x3
325x3x3

Squat
225x4
265x4
305x4x4

Bench
205x6
245x6
265x6x4

Lat pulldown
3 sets of 12

Trap bar shrug
3 sets of 15

Hammer curl
3 sets of 12

Cable overhead tri
3 sets of 12

 

[Poon Goon]

12/16/24 W4 D1

Squat
225x5
265x4
305x3
350x2x5

Bench
205x5
245x4
285x3
325x2x2

Bent row
3 sets of 7

Underhand pulldown
3 sets of 12

Shrug
3 sets of 10

DB curl
3 sets of 12

Overhead tri
3 sets of 10

 

[Poon Goon]

12/18/24 W4 D2

DL to knee
225x3
275x3
325x3x4

Bench
205x5
245x4
285x3
325x3x2
345x2x3

Block pull
295x3
345x3
385x2x2
415x3

Seated row
3 sets of 12

Ez curl
3 sets of 12

Pressdown
3 sets of 12

 

[Poon Goon]

12/20/24 W4 D3

Squat
225x5
265x4
305x3
350x2x4

Close grip bench
205x3
245x3

Trap bar shrug
3 sets of 15

Bailed on bench. Between hurt tricep and shoulder it felt like it was doing more harm than good. Quit altogether soon after, hoping a few days rest will calm down some aches.

 

[KnightTemplar]

12/20/24 W4 D3

Squat
225x5
265x4
305x3
350x2x4

Close grip bench
205x3
245x3

Trap bar shrug
3 sets of 15

Bailed on bench. Between hurt tricep and shoulder it felt like it was doing more harm than good. Quit altogether soon after, hoping a few days rest will calm down some aches.

There's a thin line between pushing yourself hard and just being too dumb to listen to your body. You did the right thing.

 

[Poon Goon]

12/23/24 W5 D1

Squat
225x3
265x3
305x3x4

Bench
205x4
245x4
285x4x4

Bent row
225x8x3

Shrug
225x12x3

Hammer curl
3 sets of 12

Overhead tri ext
3 sets of 12

 

[Poon Goon]

12/27/24 W5 D3

Squat
235x4
285x4
325x4x4

Bench
205x5
245x4
285x3
305x3x4

Went to the doctor about a month ago and found that my weight was getting out of hand. Cut out a bunch of unnecessary shit and I'm already down about 15lbs. Problem is that it seems like I've lost a little motivation along with the weight. Need to get that figured out.

 

[Poon Goon]

12/30/24

Shrug
5 sets of 12

Concentration curl
3 sets of 12

Pressdown
3 sets of 15

Shoulder was fucked all weekend. Benching the empty bar hurt today so I didn't bother. Got an appointment in the morning to see if the doctor will inject that shit again. May need to shift focus from getting strong to getting jacked for a while.

 

[Kung Fu Kowboy]

12/30/24

Shrug
5 sets of 12

Concentration curl
3 sets of 12

Pressdown
3 sets of 15

Shoulder was fucked all weekend. Benching the empty bar hurt today so I didn't bother. Got an appointment in the morning to see if the doctor will inject that shit again. May need to shift focus from getting strong to getting jacked for a while.

 

[KnightTemplar]

12/30/24

Shrug
5 sets of 12

Concentration curl
3 sets of 12

Pressdown
3 sets of 15

Shoulder was fucked all weekend. Benching the empty bar hurt today so I didn't bother. Got an appointment in the morning to see if the doctor will inject that shit again. May need to shift focus from getting strong to getting jacked for a while.

Might not be a bad idea. Lighter weights and higher reps means less strain on the injured area. And more blood flow to it, which could promote healing.

Also, if you've been grinding out heavy weights for a while, it can be a refreshing change to just get your Bro on.

Best of luck.

 

[Poon Goon]

1/4/25

Squat
225x4
265x4
305x3x3

Bench
205x5
245x4
285x3x3

Deadlift
225x3
275x3
315x3x3

Rare Saturday session. Got my shoulder injected and it took a couple of days to kick in so I took a few days off. Back pain started creeping in so I didn't want to wait until Monday. Kept things simple and light today.

Doctor visit showed that I've lost 25lbs and knocked 60 points off my cholesterol over the last five weeks. Demonstrated how unnecessary it was for me to be as heavy as I was. Going to find out how much strength I lost with that weight, but 285 was flying on bench today.

 

[MilkManUK]

Great work on the weight loss and maintaining your strength.

 

[Poon Goon]

1/6/25 W1 D1

Shoulder PT

Bench
205x5
245x4
285x3
305x3x3

DB fly
2 sets of 12

Pressdown
3 sets of 15

Overhead ext
3 sets of 10

Lateral raise
2 sets of 12

Cable upright row
2 sets of 12

Seated row
3 sets of 12

Trap bar shrug
3 sets of 15

Slapped together a new program and it's five days per week since there's only one SBD each day. Immediately found out I'll probably miss three days over the first two weeks due to work travel.

 

[Poon Goon]

1/8/25 W1 D3

Shoulder PT

Lat pulldown
3 sets of 8

Bent row
3 sets of 9

Bench
205x5
245x5
285x5
285x8
285x5
285x8
285x5
285x8

Lateral raise
3 sets of 10

 

[Poon Goon]

1/9/25 W1 D4

Deadlift
255x3
305x3
350x3x2
375x2x3

Shrug
3 sets of 10

Incline curl
3 sets of 12

Concentration curl
3 sets of 15

Hanging leg raise
3 sets of 12

Necks

 

[Poon Goon]

1/10/25 W1 D5

Shoulder PT

Crossbody lateral
2 sets of 12

Cable Y raise
2 sets of 12

Parallel lat pull
2 sets of 12

Straight arm pulldown
2 sets of 10

Bench
205x5
245x4
285x3
305x3x4

Tweaked my good tricep so I've had to skip isolation work the last few sessions

 

[Poon Goon]

1/13/25 W2 D1

Shoulder PT

Bench
205x5
245x4
285x3
325x4x5

DB fly
2 sets of 13

Trap bar shrug
3 sets of 15

BB curl
3 sets of 10

Lateral raise
2 sets of 13

Cable upright row
2 sets of 13

Seated row
3 sets of 13

Necks

 

[Poon Goon]

1/15/25 W2 D3

Lat pulldown
3 sets of 9

Bent row
3 sets of 8

Spoto press
205x3
245x3
265x8x4
265x6

Hammer curl
3 sets of 12

Crossbody lateral
2 sets of 13