Goals & Gains Clangin' and Bangin'

[Poon Goon]

1/17/25 W2 D5

Shoulder PT

Lateral raise
3 sets of 11

Cable Y raise
3 sets of 12

Parallel lat pull
3 sets of 12

Straight arm pulldown
3 sets of 10

Bench
225x3
245x3
285x3
305x3
325x2x4

Shrug
3 sets of 11

Necks

 

[Poon Goon]

1/20/25 W3 D1

Shoulder PT

Bench
205x5
245x4
285x3
325x2x2
345x2
325x4x2

Pressdown
3 sets of 12

Overhead ext
3 sets of 10

Extended rom lateral
3 sets of 13

Cable upright row
3 sets of 13

Seated row
3 sets of 14

 

[Poon Goon]

1/21/25 W3 D2

Squat
225x5
265x4
305x3
325x3x3

Trap bar shrug
3 sets of 13

Ez curl
3 sets of 12

Hammer curl
3 sets of 12

Hanging leg raise
3 sets of 10

Necks

Missed the last few squat days due to work travel so I eased back in today. Not hard work, but I think I'll still be sore the next couple of days.

 

[Poon Goon]

1/22/25 W3 D3

Lat pulldown
3 sets of 12

Bent row
3 sets of 10

Bench
205x5
245x5
285x3
285x7
285x4
285x8
285x2
285x6

DB skull
3 sets of 10

Lateral raise
3 sets of 12

Legs brutally sore

 

[Poon Goon]

1/24/25 W2 D5

Shoulder PT

Crossbody lateral
2 sets of 14

Cable Y raise
2 sets of 12

Parallel lat pull
3 sets of 10

Straight arm pulldown
3 sets of 10

Bench
205x4
245x4
285x5x4

BB skull
2 sets of 10

Cable overhead ext
2 sets of 12

Shrug
3 sets of 12

 

[Poon Goon]

1/28/25 W4 D1

Shoulder PT

Bench
205x5
245x4
285x3
325x3x2
345x3x2
325x4x2

Pressdown
3 sets of 13

Overhead ext
3 sets of 11

Extended rom lateral
3 sets of 14

Cable upright row
3 sets of 12

Seated row
3 sets of 12

 

[Poon Goon]

1/29/25 W4 D2

High bar squat
285x5x3

Trap bar shrug
3 sets of 14

Ez curl
3 sets of 13

Hammer curl
3 sets of 10

Hanging leg raise
3 sets of 10

I've always squatted low bar with a fairly wide stance. After missing sessions and getting sore last week I could feel that my quads weren't really hit. I knew that style of squat wasn't quad focused, but I guess I never really thought about it. Decided to go high bar for a while. Started fairly light and plan on going with a linear progression on it for a few weeks.

 

[Poon Goon]

1/30/25 W4 D3

Lat pulldown
3 sets of 11

Bent row
3 sets of 12

Bench
205x5
245x4
285x3
325x5x4

Had to cut stuff due to work interruptions. My fault for lifting during business hours, but I'm usually able to not be bothered.

 

[Poon Goon]

1/31/25 W4 D4

Deadlift
275x3
325x3
350x3x2
375x2x2
395x2

Shrug
3 sets of 13

Incline curl
3 sets of 12

Concentration curl
3 sets of 12

 

[Poon Goon]

2/3/25 W5 D1

Shoulder PT

Bench
205x5
245x4
285x3
325x5x4

Pressdown
3 sets of 14

Overhead ext
3 sets of 12

Extended rom lateral
3 sets of 12

Cable upright row
3 sets of 13

Seated row
3 sets of 13

 

[Poon Goon]

2/4/25 W5 D2

High bar squat
290x5x3

Trap bar shrug
3 sets of 12

Ez curl
3 sets of 12

Hammer curl
3 sets of 11

Hanging leg raise
3 sets of 12

 

[Poon Goon]

2/5/25 W5 D3

Lat pulldown
3 sets of 12

Bent row
3 sets of 12

Bench
205x5
245x4
285x3
305x6x4

DB skull
3 sets of 11

Lateral raise
3 sets of 13

 

[Poon Goon]

2/6/25 W4 D4

Deadlift
275x3
325x3
350x3x2
375x3x3

Squat
290x5x3

Shrug
3 sets of 13

Incline curl
3 sets of 13

Concentration curl
3 sets of 13

 

[Poon Goon]

2/7/25 W5 D5

Shoulder PT

Crossbody lateral
3 sets of 12

Cable Y raise
3 sets of 12

Parallel lat pull
3 sets of 11

Straight arm pulldown
3 sets of 11

Bench
205x4
245x4
285x8x4

BB skull
2 sets of 10

Cable overhead ext
3 sets of 12

 

[Poon Goon]

2/10/25 W6 D1

Shoulder PT

Bench
205x5
245x4
285x3
325x5x4

Pressdown
3 sets of 12

Overhead ext
3 sets of 11

Extended rom lateral
3 sets of 13

Cable upright row
3 sets of 13

Seated row
3 sets of 13

 

[Poon Goon]

2/11/25 W6 D2

High bar squat
295x5x3

Trap bar shrug
3 sets of 12

Ez curl
3 sets of 12

Hammer curl
3 sets of 11

 

[Poon Goon]

2/12/25 W6 D3

Lat pulldown
3 sets of 13

Bent row
3 sets of 10

Bench
225x5
265x4
285x4x2
305x3x2
325x3x2

DB skull
3 sets of 12

Lateral raise
3 sets of 10

 

[Poon Goon]

2/13/25 W6 D4

Deadlift
225x3
275x3
315x3
350x5x4

Squat
295x5x3

Shrug
3 sets of 12

Incline curl
3 sets of 10

Concentration curl
3 sets of 10

 

[Poon Goon]

2/14/25 W6 D5

Shoulder PT

Crossbody lateral
3 sets of 13

Cable Y raise
3 sets of 13

Parallel lat pull
3 sets of 12

Straight arm pulldown
3 sets of 12

Bench
205x5
245x4
285x3
325x5x5

Cable overhead ext
3 sets of 13

 

[Poon Goon]

2/17/25 W7 D1

Shoulder PT

Bench
225x5
265x4
305x3
345x2x4

Pressdown
3 sets of 13

Overhead ext
3 sets of 12

Extended rom lateral
3 sets of 13

Seated row
3 sets of 14