Clangin' and Bangin'

[Poon Goon]

2/18/25 W7 D2

High bar squat
300x5x3

Trap bar shrug
3 sets of 13

Ez curl
3 sets of 12

Hammer curl
3 sets of 13

 

[Poon Goon]

2/19/25 W7 D3

Lat pulldown
3 sets of 14

Bent row
3 sets of 11

Bench
205x6
245x5
285x4
305x3
325x5x2

DB skull
3 sets of 13

Cable crossbody
3 sets of 13

 

[Poon Goon]

2/20/25 W7 D4

Deadlift
275x4
325x4
375x3x4

Squat
300x5x3

Shrug
3 sets of 13

Incline curl
3 sets of 11

Concentration curl
3 sets of 11

 

[Poon Goon]

2/21/25 W7 D5

Shoulder PT

Lateral raise
3 sets of 11

Cable Y raise
3 sets of 13

Parallel lat pull
3 sets of 13

Straight arm pulldown
3 sets of 12

Bench
205x4
245x4
285x8x5

 

[Poon Goon]

2/24/25 W8 D1

Shoulder PT

Bench
205x5
245x4
285x3
325x5x5

Pressdown
3 sets of 12

Overhead ext
3 sets of 13

Extended rom lateral
3 sets of 13

Ran out of time due to work calls

 

[Poon Goon]

2/25/25 W8 D2

High bar squat
305x5x3

Trap bar shrug
4 sets of 12

Ez curl
3 sets of 12

Hammer curl
3 sets of 14

Had a gift card to burn so I bought a $20 ARM BLASTER to somewhat mimic preacher curls. It was pretty uncomfortable and my arms don't feel particularly blasted

 

[Poon Goon]

2/26/25 W8 D3

Lat pulldown
3 sets of 13

Bent row
3 sets of 12

Bench
225x5
265x4
285x3
345x2x4

DB skull
3 sets of 11

Cable crossbody
3 sets of 13

 

[Poon Goon]

2/27/25 W8 D4

Deadlift
225x3
275x3
325x3
365x4x3

Seated DB shrug
3 sets of 15

Incline curl
3 sets of 12

 

[Poon Goon]

2/28/25 W8 D5

Shoulder PT

Lateral raise
3 sets of 12

Cable Y raise
3 sets of 13

Parallel lat pull
3 sets of 13

Straight arm pulldown
3 sets of 13

Bench
205x5
245x4
285x3
325x5x3

Overhead cable ext
3 sets of 12

Tomorrow marks four years since I got back into lifting and took it seriously. Of course I'd like to be stronger, but I'm happy with the progress I've made. Best thing is that it has become a good habit that I don't see myself giving up on. Probably always consider myself as an "advanced beginner" lifter and hopefully I'll keep learning what works best for me.

 

[KnightTemplar]

2/28/25 W8 D5

Shoulder PT

Lateral raise
3 sets of 12

Cable Y raise
3 sets of 13

Parallel lat pull
3 sets of 13

Straight arm pulldown
3 sets of 13

Bench
205x5
245x4
285x3
325x5x3

Overhead cable ext
3 sets of 12

Tomorrow marks four years since I got back into lifting and took it seriously. Of course I'd like to be stronger, but I'm happy with the progress I've made. Best thing is that it has become a good habit that I don't see myself giving up on. Probably always consider myself as an "advanced beginner" lifter and hopefully I'll keep learning what works best for me.

Happy Iron Anniversary, bro.

 

[Poon Goon]

3/3/25 W9 D1

Shoulder PT

Bench
205x5
245x4
285x3x2
305x3x2

Pressdown
3 sets of 13

Overhead ext
3 sets of 10

Extended rom lateral
3 sets of 13

Seated row
3 sets of 12

 

[Poon Goon]

3/4/25 W9 D2

High bar squat
310x5x3

Trap bar shrug
4 sets of 12

Ez curl
3 sets of 12

Hammer curl
4 sets of 10

 

[Poon Goon]

3/5/25 W9 D3

Bench
205x5
245x4
285x2x2
325x2
365x1
405x1x3

Lat pulldown
3 sets of 10

Bent row
3 sets of 10

DB skull
3 sets of 12

 

[Poon Goon]

3/7/25 W9 D4

Deadlift
295x3
335x3
365x3x2
385x3x2

Shrug
4 sets of 12

Incline curl
3 sets of 12

Concentration curl

 

[Poon Goon]

3/10/25 W10 D1

Shoulder PT

Bench
205x5
245x4
285x3x2
305x3x5

Pressdown
3 sets of 12

Overhead ext
3 sets of 11

Extended rom lateral
3 sets of 11

Tweaked my back on deadlift Thursday so I skipped Friday. Wasn't fully braced when I started the lift. Luckily it looks like it was just a little muscle soreness.

 

[Poon Goon]

3/11/25 W10 D2

Squat
235x5x3

Seated trap bar shrug
5 sets of 10

Ez curl
3 sets of 10

Hammer curl
4 sets of 11

Squats were basically loaded stretches. High bar squat experiment has me a little fucked up in a couple of areas and it's stuck with me a couple of weeks now.

 

[Poon Goon]

3/12/25 W10 D3

Lat pulldown
3 sets of 11

Bent row
3 sets of 11

Bench
205x3
245x3
285x3x2
325x3x2
345x3x2

DB skull
3 sets of 13

Crossbody lateral
3 sets of 12

 

[Natural Order]

Gooner gone wild over the last 4 years.

Nicely done mate. Quite the log/thread you have here. Congrats on setting some goals and acheiving.

Why no commentary in the War Room lately? I laugh hard at your stuff.

Cheers

 

[Poon Goon]

Gooner gone wild over the last 4 years.

Nicely done mate. Quite the log/thread you have here. Congrats on setting some goals and acheiving.

Why no commentary in the War Room lately? I laugh hard at your stuff.

Cheers

Got thread banned from the NFL thread for saying "fuck the Lions". Guy that did it was a known pussy when it comes to sports, but I realized that it actually kinda pissed me off. Turned me off to posting here and I haven't missed it. Only post here because it's a good way to track progress or lack thereof.

 

[Stargazer Rex]

Got thread banned from the NFL thread for saying "fuck the Lions". Guy that did it was a known pussy when it comes to sports, but I realized that it actually kinda pissed me off. Turned me off to posting here and I haven't missed it. Only post here because it's a good way to track progress or lack thereof.

Wtf you got banned from the NFL thread? Lol you are good poster but I'm not sensitive or anything. It's interesting, though. Been on this site a while like you and its seems like some people just can't handle ball busting. Just sensitive or sheltered or something. I'm more of laid back guy especially the past 5 years or so but getting butt hurt over some posts isn't something I'm going to do. I'm not above being made fun of. I like lurking and occasionally posting in the NFL thread because it reminded me of how I grew up especially in the marines with dudes just talking shit, pissing people off and trying to make the boys laugh. Kind of shitty they thread banned you.