Goals & Gains Clangin' and Bangin'

[Poon Goon]

12/27/22 W3 D1

Paused DL
185x3
225x3
275x3
315x3
335x3

Farmer carry
100x150x8

DB rows
60x8x3

Band crunches
6 sets of 10

GHR negatives
3 sets of 8

Real fucking dud of a day. Had to travel for work without notice so I ended up eating a shit lunch. Legs got wobbly and I gave up on the deadlifts.

 

[Poon Goon]

12/28/22 W3 D2

Overhead pin press
95x3
115x3
135x3
155x3
170x3
135x8x3

Hanging knee raises
8 sets of 8

5 DB presses hold at lockout and walk 50ft, then 3 more presses EMOM for 10 minutes

Dips
4 sets of 8

Single arm band tricep extensions
4 sets of 15

Hammer curls
3 sets of 12

Barbell curls
3 sets of 8

 

[Poon Goon]

12/30/22 W3 D3

Squat
195+chains x3 EMOM for 12 minutes

Deadlift
195+chains x3 EMOM for 12 minutes

GHR negatives
3 sets of 8

Standing calf raise
85x10x3

Reverse hyper
100x10x3

 

[Poon Goon]

12/31/22 W3 D4

Bench
140+chains x 3 EMOM for 12 minutes

OHP
75+red band x 3 EMOM for 12 minutes

JM press
105x8x3

Lateral raise
3 sets of 12

Diamond pushups
3 sets of 20

Pinwheel curls
3 sets of 12

Concentration curls
3 sets of 12

 

[Poon Goon]

1/2/23 W4 D1

Box squat
145x3
195x3
235x3
285x3
305x3
245x8x3

Farmer carry
140-170 per hand x50ft x10 (added weight as I progressed)

Standing band crunch
8 sets of 10

GHR negative
3 sets of 8

Calf raises
65x10x3

Felt really good today. Don't know if its the TRT kicking in, CPAP machine, or the good nap I took this afternoon. I'm also gaining weight. Put on almost 10 pounds over the last month. My eating habits didn't really change at all during the holidays so I don't think it's that. I started gaining around this time last year and then lost it all after I got covid.

 

[Poon Goon]

1/3/23 W4 D2

Close grip bench
135x5
185x3
225x3
275x3
285x3
225x8x3

Deadbugs
8 sets of 16

Dips
4 sets of 8

Standing neutral grip DB press
4 sets of 15

Tricep pushdowns
4 sets of 15

Seated hammer curls
3 sets of 10

Incline curls
3 sets of 10

 

[Poon Goon]

1/5/23 W4 D3

Squat
210+chains x3 EMOM for 12 minutes

Deadlift
210+chains x3 EMOM for 12 minutes

GHR negatives
1 set of 8

DB rows
3 sets of 12

Standing calf raise
3 sets of 12

Reverse hyper
3 sets of 12

 

[Poon Goon]

1/6/23 W4 D4

OHP
80+red bands x3 EMOM for 12 minutes

Bench
155+chains x3 EMOM for 12 minutes

DB bench
60x12x3

Single arm DB ohp
25x12x3

Hanging leg raises
3 sets of 12

Drag curls
3 sets of 10

 

[Stargazer Rex]

huh. I'm not seeing any neck reps. Interesting...

 

[Poon Goon]

huh. I'm not seeing any neck reps. Interesting...

I've been doing them as part of my warmup a couple of times per week. Not even sure how I would log it. Maybe "put funny hat on and looked around the room like a jerkoff for a minute".

 

[Poon Goon]

1/9/23 W5 D1

Block pulls
185x3
225x3
275x3
315x3
335x3
355x3
285x8x3

Farmers carry
140x50ft x 8

Standing banded crunches
8 sets of 10

Odd day. Woke up at 6 which is way early for me. Had to travel for work so I drove 5 hours. Thought knocking that out early was good, but then my daily nap went for two hours instead of the usual 45 minutes. Long nap fucked me up so I was moving slow on everything today.

 

[Stargazer Rex]

I've been doing them as part of my warmup a couple of times per week. Not even sure how I would log it. Maybe "put funny hat on and looked around the room like a jerkoff for a minute".

 

[Poon Goon]

1/10/23 W5 D2

Pin bench
135x3
155x3
185x3
225x3
245x3
275x3
285x3
225x8x3

Lying leg raise
9 sets of 10

Dips
4 sets of 8

Tricep pressdown
4 sets of 15

Hammer curls
3 sets of 10

Ez curl
3 sets of 10

Things might get a little screwed up for the next week or so. Out of town for work for a couple of days starting tomorrow. Then next week I have painters coming to work on my house. I've been on this program for the last four months. I got a 5/3/1 book for Christmas and I am thinking I may switch over to the BBB program for a little while.

 

[Poon Goon]

1/13/23 W5 D3

Squat
285x2 EMOM for 10 minutes

Deadlift
285x2 EMOM for 10 minutes

GHR negatives
3 sets of 8

Calf raise
3 sets of 10

Reverse hyper
3 sets of 10

 

[Poon Goon]

1/14/23 W5 D4

OHP
130x2 EMOM for 10 minutes

Bench
220x2 EMOM for 10 minutes

Close grip bench
155x12x3

Deadbugs
3 sets of 16

DB row
3 sets of 12

Pinwheel curls
3 sets of 10

Barbell curls
3 sets of 10

 

[Poon Goon]

1/16/23

Squat
145x5
180x5
220x5
180x10x2

Ab rollout
5 sets of 10

Calf raises
3 sets of 10

Have the week off from work, but I am expecting for the inside of my house to be painted. I'll have to tear down the "gym" so I would probably miss at least one day. Decided I'll give 5/3/1 BBB a shot, but I didn't want to fuck the first week up so I did a reduced version of it today just to try it out and get some rest.

 

[Poon Goon]

1/18/23

Bench
135x5
185x5
225x5
255x5
285x5

Hammer curls
4 sets of 10

Pressdowns
5 sets of 15

 

[Poon Goon]

1/23/22 W1 D1

Squat
235x5
275x5
305x5
170x10x5

Ab rollout
5 sets of 10

GHR negative
3 sets of 8

Calf raise
3 sets of 10

Seated calf raise
3 sets of 10

I followed the recommendations to come up with the weight for the volume sets. It felt really light, but I guess I will find out if that many reps gets me sore.

 

[Poon Goon]

1/24/23 W1 D2

Bench
200x5
225x5
255x5
145x10x5

Deadbugs
5 sets of 16

DB rows
60x10x5

Pressdowns
5 sets of 10

Hammer curls
5 sets of 10

I stayed on the last program for four months so I am liking the change of pace. It is more simple and I am done in about an hour instead of the hour and a half I was doing before.

 

[Poon Goon]

1/26/22 W1 D3

Deadlift
235x5
275x5
305x5
170x10x5

Hanging knee raise
5 sets of 10

Shrugs
95x10x5

Calf raise
145x10x5

Reverse hyper
50x10x5

Had to do shrugs instead of farmers walk due to muddy backyard