Goals & Gains Clangin' and Bangin'

[Poon Goon]

3/26/25

Bench
205x5
245x4
285x3x2
315x3x5
285x4
245x8
225x12

Pressdown
3 sets of 12

Seated row
3 sets of 12

On a work trip so I stopped by an Anytime fitness. I was undoubtedly the strongest guy there for a while because it was just me and two 80 year old dudes.

Made me appreciate my home set up. Bench was super narrow, slick, and only about 12 inches off the floor. Rack hole spacing sucked so I was basically doing a half rep to unrack the bar. Press downs made me feel strong though because I was using the full stack

 

[Poon Goon]

3/31/25 W1 D1

Hack squat
3 sets of 8

Bench
205x5
245x4
285x4x3
315x3x5

Machine lat pulldown
3 sets of 8

Machine row
3 sets of 8

Bench
205x5
245x5
295x4x4

Pressdown
3 sets of 12

Machine shrug
3 sets of 10

After my visit to a box gym out of town I realized that it might be fun to change it up as long as the equipment wasn't shitty and the place wasn't packed. Can't fit a hack squat or leg press in my gym room. Local hospital has a gym with a ton of equipment and even during peak hours today I never had to wait for a machine.

No contract and $35/month so I went ahead and joined. Has a pool, sauna, and a bunch of other shit I'll never use. Got to see a guy completely load up a leg press and do about five half reps to impress a lady. He literally spent more time loading/unloading the machine than he did actually using it.

 

[MilkManUK]

3/31/25 W1 D1

Hack squat
3 sets of 8

Bench
205x5
245x4
285x4x3
315x3x5

Machine lat pulldown
3 sets of 8

Machine row
3 sets of 8

Bench
205x5
245x5
295x4x4

Pressdown
3 sets of 12

Machine shrug
3 sets of 10

After my visit to a box gym out of town I realized that it might be fun to change it up as long as the equipment wasn't shitty and the place wasn't packed. Can't fit a hack squat or leg press in my gym room. Local hospital has a gym with a ton of equipment and even during peak hours today I never had to wait for a machine.

No contract and $35/month so I went ahead and joined. Has a pool, sauna, and a bunch of other shit I'll never use. Got to see a guy completely load up a leg press and do about five half reps to impress a lady. He literally spent more time loading/unloading the machine than he did actually using it.

I know you said you'll never use it, but having a sauna was a nice little way for me to relax after a gym session when I wasn't training at home, always felt pretty great afterwards.

 

[Poon Goon]

4/2/25 W1 D2

Bench
205x5
245x5
295x4x2
315x3x2
335x2x2
315x3x2
295x4
245x5
225x6

Hamstring curl
3 sets of 8

Lat pulldown
3 sets of 10

Tricep machine
3 sets of 8

Seated DB shrug
3 sets of 10

Probably looked like a horse's ass trying to figure out how to use the hamstring curl. Good thing about being older is that I no longer care about shit like that. Also tweaked my neck on bench, have a feeling that's going to bother me for a while.

 

[Poon Goon]

4/4/25 W1 D3

Leg press
3 sets of 10

Bench
205x5
245x4
295x3x2
335x3x3

Assisted pull ups
3 sets of 10

Chest supported t bar row
3 sets of 10

Bench
205x5
245x5
315x3x5

Machine shrug
3 sets of 12

Cable overhead ext
3 sets of 12

 

[Poon Goon]

4/7/25 W2 D1

Leg press
3 sets of 9

Bench
205x5
245x4
295x4x3
335x2x2
335x3x2

Machine lat pulldown
3 sets of 9

Machine row
3 sets of 9

Bench
225x5
275x4
315x3x5

Pressdown
3 sets of 12

DB shrug
4 sets of 10

 

[Poon Goon]

4/9/25 W2 D2

Deadlift
225x4
275x4
315x3x2
365x3x5

Bench
205x6
245x5
295x4x2
315x3x2
335x2x2
350x2
335x2x2
315x3x2
275x5
225x7

Seated dip machine
3 sets of 12

Straight arm lat pulldown
3 sets of 12

Machine shrug
3 sets of 13

 

[Poon Goon]

4/11/25 W2 D3

Hack squat
3 sets of 8

Bench
205x5
245x4
295x3x2
315x3x5

Assisted pull ups
3 sets of 10

Chest supported t bar row
3 sets of 11

Bench
205x6
245x6
275x6x4

Cable overhead ext
3 sets of 12

DB shrug
4 sets of 10

Hack squats are hard

 

[Poon Goon]

4/14/25 W3 D1

Leg press
4 sets of 12

Machine row
3 sets of 12

Bench
205x5
245x4
295x3
335x2x2
355x2
335x4x2

Pressdown
3 sets of 12

Machine pulldown
3 sets of 8

Cable lateral raise
3 sets of 10

Machine shrug
3 sets of 12

Bench
205x4
245x4
295x4x3

Been doing Sheiko's bench program for the last couple of weeks. Elbows and shoulder are starting to tell me it's too much volume. Probably going to dial it back.

 

[Poon Goon]

4/16/25 W3 D2

Deadlift
225x4
275x3
315x3
365x3x2
385x2x3

Bench
205x6
245x5
275x4
295x3x2
315x2x2
335x2
315x2x2
295x3
275x4
245x6
225x8

Overhead tricep ext
3 sets of 12

Straight arm lat pulldown
3 sets of 12

DB shrug
4 sets of 11

 

[Poon Goon]

4/18/25 W3 D3

Hack squat
3 sets of 7

Seated row
3 sets of 12

Bench
205x5
245x4
295x3x2
335x3x5

Cable overhead ext
3 sets of 12

Lat pulldown
3 sets of 11

Lateral raise
3 sets of 8

Machine shrug
3 sets of 13

 

[Poon Goon]

4/21/25 W4 D1

Leg press
4 sets of 12

Bench
205x5
245x4
295x3
335x3x5

Pressdown
3 sets of 12

Machine row
3 sets of 12

Machine lat pulldown
3 sets of 7

Cable lateral raise
3 sets of 10

Single arm cable ext
3 sets of 10

Seated DB shrug
4 sets of 12

Bent over picking up heavy ass dumbbells and a baby fart slipped out. Figured the pretty lady a few feet away probably didn't hear it because the gym was loud. Took off my headphones a few minutes later and realized the gym was pretty fucking quiet so she definitely heard it lmao

 

[Poon Goon]

4/23/25 W4 D2

Deadlift
275x3
315x3
345x3x2
385x2x2
405x2x2

Bench
205x5
245x4
295x3
335x3
355x2
375x3
315x4

Overhead tricep ext
3 sets of 12

Straight arm lat pulldown
3 sets of 12

DB shrug
3 sets of 12

Think the 375x3 on bench is a rep PR, zero struggle so I was happy with that

 

[Poon Goon]

4/25/25 W4 D3

Belt squat
3 sets of 8

Bench
205x5
245x4
295x3
335x2x4

Seated row
3 sets of 12

Lat pulldown
3 sets of 11

Bench
205x4
245x4
315x4x3

Cable overhead ext
3 sets of 12

DB shrug
4 sets of 13

Like belt squat way more than hack squat

 

[Poon Goon]

4/28/25 W5 D1

Belt squat
3 sets of 8

Machine row
3 sets of 12

Machine lat pulldown
3 sets of 8

Bench
205x5
245x4
295x3
335x2x5

Pressdown
3 sets of 12

Single arm cable ext
3 sets of 10

Cable lateral raise
3 sets of 8

Machine shrug
3 sets of 12

Had to swap belt squat for leg press because it was taken. First time that has happened. Guy was mostly just hanging out looking at instagram while wearing super short tight shorts. First time I've seen him there and I don't think I like him.

 

[Poon Goon]

4/30/25 W5 D2

Deadlift
275x3
335x3
365x3x2
385x3x5

Straight arm lat pulldown
3 sets of 12

Bench
205x5
245x4
295x3
335x3x5

Overhead tricep ext
4 sets of 10

DB shrug
4 sets of 10

 

[Poon Goon]

5/2/25 W5 D3
Leg press
3 sets of 12

Belt squat
2 sets of 8

Bench
225x5
275x4
315x3
355x2x4

Seated row
3 sets of 10

Lat pulldown
3 sets of 13

Bench
205x5
245x4
295x3
335x2x4

Cable overhead ext
4 sets of 12

Machine shrug
4 sets of 12

 

[Poon Goon]

5/5/25 W6 D1

Belt squat
3 sets of 9

Bench
225x5
275x4
315x3
355x2x4

Seated machine row
3 sets of 13

Machine Lat pulldown
3 sets of 10

Bench
205x3
245x3
295x3
335x2x4

Single arm cable overhead ext
4 sets of 12

Seated db shrug
4 sets of 11

Think I found my best form on belt squats. Looking forward to progressing them now.

 

[Poon Goon]

5/7/25 W6 D2

Deadlift
275x3
315x3
365x5x4

Straight arm lat pulldown
3 sets of 13

Cable lateral raise
3 sets of 10

Bench
205x4
245x4
295x4
315x4x4

Pressdown
3 sets of 12

Overhead tricep ext
3 sets of 8

Machine shrug
3 sets of 13

Got a weird sensation in my pec unracking 295. By the end of bench it was gone, but now that I've cooled off it feels a little weird. Hope this is the last time I think of it.

 

[Poon Goon]

5/9/25 W6 D3

Belt squat
3 sets of 9

Bench
205x5
245x4
295x3
335x3x5

Seated row
3 sets of 11

Lat pulldown
3 sets of 11

Cable overhead ext
4 sets of 12

DB shrug
4 sets of 12

Bar slipped out of my hand on tricep extensions and I cracked myself in the head. Got a good knot and I'm sure the four geriatrics in the gym thought I was a real goose.