Goals & Gains Clangin' and Bangin'
- Thread starter Poon Goon
- Start date
- Joined
- Aug 25, 2005
- Messages
- 29,732
- Reaction score
- 40,313
5/19/25 W8 D1
Belt squat
3 sets of 11
Machine row
2 sets of 11
Machine lat pulldown
2 sets of 12
Bench
205x5
245x4
295x3
335x2
375x1
405x1
415x1
Pressdown
3 sets of 13
Single arm cable ext
3 sets of 12
Almost didn't bother today because I'm still recovering from a rough Friday/Saturday with friends. Cut back on some stuff, but followed through with the plan on bench. With the way 415 moved I'm almost certain I could have hit a PR. Toughest part was finding someone to help me unrack the last two reps. One of the guys thought that I meant we would stand at opposite end of the bar and pick it up that way. Nice enough to help though so I can't complain.
Belt squat
3 sets of 11
Machine row
2 sets of 11
Machine lat pulldown
2 sets of 12
Bench
205x5
245x4
295x3
335x2
375x1
405x1
415x1
Pressdown
3 sets of 13
Single arm cable ext
3 sets of 12
Almost didn't bother today because I'm still recovering from a rough Friday/Saturday with friends. Cut back on some stuff, but followed through with the plan on bench. With the way 415 moved I'm almost certain I could have hit a PR. Toughest part was finding someone to help me unrack the last two reps. One of the guys thought that I meant we would stand at opposite end of the bar and pick it up that way. Nice enough to help though so I can't complain.
- Joined
- Aug 25, 2005
- Messages
- 29,732
- Reaction score
- 40,313
5/23/25 W8 D3
Belt squat
3 sets of 11
Seated row
3 sets of 13
Lat pulldown
3 sets of 12
Bench
205x5
245x4
295x5x2
Cable overhead ext
4 sets of 13
DB shrug
4 sets of 13
Bailed on the last two sets of bench. Pec felt off after I tweaked it on Wednesday. Shit is starting to get on my nerves because I've never had pec problems. Taking Monday off for sure and it might turn into a week off.
Belt squat
3 sets of 11
Seated row
3 sets of 13
Lat pulldown
3 sets of 12
Bench
205x5
245x4
295x5x2
Cable overhead ext
4 sets of 13
DB shrug
4 sets of 13
Bailed on the last two sets of bench. Pec felt off after I tweaked it on Wednesday. Shit is starting to get on my nerves because I've never had pec problems. Taking Monday off for sure and it might turn into a week off.
- Joined
- Aug 25, 2005
- Messages
- 29,732
- Reaction score
- 40,313
5/27/25 W9 D2
Deadlift
295x3
345x3
385x3x2
405x3x2
Straight arm lat pulldown
4 sets of 11
Cable lateral raise
3 sets of 10
Bench
205x6
245x5
295x3
315x3
335x2x2
355x2
315x3
275x5
225x7
Pressdown
3 sets of 11
Machine shrug
3 sets of 12
Plan was to skip Monday and go back to my normal routine on Wednesday. Got restless and went in today to see if the Tuesday gym crowd is any different than the days I go. Pec still feels off, not even pain really, just odd. Maybe I am changing my form to deal with that because now my good shoulder is feeling queer.
Only mention these minor injury issues so if it persists I can look back and have an idea when it started. Getting real sick of the shit though.
Deadlift
295x3
345x3
385x3x2
405x3x2
Straight arm lat pulldown
4 sets of 11
Cable lateral raise
3 sets of 10
Bench
205x6
245x5
295x3
315x3
335x2x2
355x2
315x3
275x5
225x7
Pressdown
3 sets of 11
Machine shrug
3 sets of 12
Plan was to skip Monday and go back to my normal routine on Wednesday. Got restless and went in today to see if the Tuesday gym crowd is any different than the days I go. Pec still feels off, not even pain really, just odd. Maybe I am changing my form to deal with that because now my good shoulder is feeling queer.
Only mention these minor injury issues so if it persists I can look back and have an idea when it started. Getting real sick of the shit though.
- Joined
- Feb 12, 2008
- Messages
- 97,737
- Reaction score
- 114,705
Maybe some flys would help. Start light. Think if I was doing flys I wouldn't have got my pec problems. Saw on another forum that a bunch of 500+ benchers have flys locked in to keep their pecs healthy from all the benching. If I could go back I'd have kept doing flys. I always just thought it was for hypertrophy but they really help keep a full range of motion in them. Its really annoying. The heavier the bench got there was all these little things that kept coming up.
- Joined
- Aug 25, 2005
- Messages
- 29,732
- Reaction score
- 40,313
5/29/25 W9 D3
Leg press
4 sets of 12
Lat pulldown
3 sets of 13
Seated row
3 sets of 10
Bench
205x5
245x4
295x3
315x2x5
Machine fly
5 sets of 10
Overhead cable ext
3 sets of 13
DB shrug
3 sets of 10
Still no pain, but now I can feel an actual knot in my pec. Thought about taking the rest of the week off, but decided to go today. Thought about doing press in place of bench, but it was a light day so I went forward with bench. Weight moved fine and there was no pain, but I don't like this knot.
One good decision I did make was to listen to @Stargazer Rex about flys. Gym has an Arsenal fly machine so I gave it a shot. On the first set with no weight added I felt that knotted area maybe breaking up. Liked the way the movement felt on the pec and I enjoyed the machine way more than using dumbbells. Gave a huge stretch and I will be working that in often going forward. Thanks Rex!
Leg press
4 sets of 12
Lat pulldown
3 sets of 13
Seated row
3 sets of 10
Bench
205x5
245x4
295x3
315x2x5
Machine fly
5 sets of 10
Overhead cable ext
3 sets of 13
DB shrug
3 sets of 10
Still no pain, but now I can feel an actual knot in my pec. Thought about taking the rest of the week off, but decided to go today. Thought about doing press in place of bench, but it was a light day so I went forward with bench. Weight moved fine and there was no pain, but I don't like this knot.
One good decision I did make was to listen to @Stargazer Rex about flys. Gym has an Arsenal fly machine so I gave it a shot. On the first set with no weight added I felt that knotted area maybe breaking up. Liked the way the movement felt on the pec and I enjoyed the machine way more than using dumbbells. Gave a huge stretch and I will be working that in often going forward. Thanks Rex!
- Joined
- Feb 12, 2008
- Messages
- 97,737
- Reaction score
- 114,705
Hell yeah. My pecs feel great now that I added fly, but the damage was done unfortunately.
- Joined
- Aug 25, 2005
- Messages
- 29,732
- Reaction score
- 40,313
5/30/25
Hack squat
2 sets of 8
Leg ext
3 sets of 12
OHP
135x5
155x4
185x3
205x2
230x1 (PR)
185x3x3
Machine fly
5 sets of 10
Rear delt machine
3 sets of 10
Belt squat
4 sets of 8
Went in to goof off and mainly stretch my pec on the incline fly machine. Don't think I've done an actual press session in two years. Didn't plan on going for a PR, but it was obvious I could get it. Could have added a few more pounds, but I was happy with a body weight press considering I haven't done the movement in forever.
Hack squat
2 sets of 8
Leg ext
3 sets of 12
OHP
135x5
155x4
185x3
205x2
230x1 (PR)
185x3x3
Machine fly
5 sets of 10
Rear delt machine
3 sets of 10
Belt squat
4 sets of 8
Went in to goof off and mainly stretch my pec on the incline fly machine. Don't think I've done an actual press session in two years. Didn't plan on going for a PR, but it was obvious I could get it. Could have added a few more pounds, but I was happy with a body weight press considering I haven't done the movement in forever.
- Joined
- Oct 20, 2004
- Messages
- 111,006
- Reaction score
- 204,356
- Joined
- Feb 10, 2009
- Messages
- 60,931
- Reaction score
- 51,515
- Joined
- Aug 25, 2005
- Messages
- 29,732
- Reaction score
- 40,313
6/4/25 W10 D2
Deadlift
275x3
335x3x2
385x2x3
Straight arm lat pulldown
3 sets of 12
Bench
205x5
245x4
295x3
335x3x2
355x2x2
335x3
295x5
245x7
225x9
Machine fly
5 sets of 10
Single arm overhead tricep ext
3 sets of 12
Having a shit time getting a good set up for bench. I'm in between holes on the rack I've been using. Cups are just a smidge too high and I believe that is what caused my pec problem. Tried using a dedicated bench today and had to drape a yoga mat over it because it is so slick. Cups on that are slanted backwards so that makes unracking even harder.
Deadlift
275x3
335x3x2
385x2x3
Straight arm lat pulldown
3 sets of 12
Bench
205x5
245x4
295x3
335x3x2
355x2x2
335x3
295x5
245x7
225x9
Machine fly
5 sets of 10
Single arm overhead tricep ext
3 sets of 12
Having a shit time getting a good set up for bench. I'm in between holes on the rack I've been using. Cups are just a smidge too high and I believe that is what caused my pec problem. Tried using a dedicated bench today and had to drape a yoga mat over it because it is so slick. Cups on that are slanted backwards so that makes unracking even harder.
- Joined
- Aug 25, 2005
- Messages
- 29,732
- Reaction score
- 40,313
6/9/25 W11 D1
Belt squat
4 sets of 11
Machine lat pulldown
3 sets of 11
Bench
205x5
245x4
295x3
335x3x5
Machine fly
3 sets of 11
Pressdown
3 sets of 12
Single arm overhead ext
3 sets of 10
Machine shrug
2 sets of 20
Ordered J-hooks that look to be a little longer and will hopefully solve my bench problem. Highly likely that they are the same as the ones at the gym and I wasted $100. Strongly considering going back to the doctor for another shoulder injection. Supposed to last 6 months and I'll be damned if the pain didn't come back right around that mark. Probably need to take a week off anyway because I am beat the fuck up.
Belt squat
4 sets of 11
Machine lat pulldown
3 sets of 11
Bench
205x5
245x4
295x3
335x3x5
Machine fly
3 sets of 11
Pressdown
3 sets of 12
Single arm overhead ext
3 sets of 10
Machine shrug
2 sets of 20
Ordered J-hooks that look to be a little longer and will hopefully solve my bench problem. Highly likely that they are the same as the ones at the gym and I wasted $100. Strongly considering going back to the doctor for another shoulder injection. Supposed to last 6 months and I'll be damned if the pain didn't come back right around that mark. Probably need to take a week off anyway because I am beat the fuck up.
- Joined
- Aug 25, 2005
- Messages
- 29,732
- Reaction score
- 40,313
6/16/25 W11 D1
Belt squat
3 sets of 10
Machine lat pulldown
3 sets of 8
Seated row machine
3 sets of 8
Rear delt machine
3 sets of 10
Bench
205x5
245x4
295x3
335x3x5
Machine fly
3 sets of 12
Pressdown
3 sets of 15
Single arm overhead ext
3 sets of 11
New j-cups are a hair too low and I feel like I've lost some strength over the last month or so.
Belt squat
3 sets of 10
Machine lat pulldown
3 sets of 8
Seated row machine
3 sets of 8
Rear delt machine
3 sets of 10
Bench
205x5
245x4
295x3
335x3x5
Machine fly
3 sets of 12
Pressdown
3 sets of 15
Single arm overhead ext
3 sets of 11
New j-cups are a hair too low and I feel like I've lost some strength over the last month or so.
- Joined
- Aug 25, 2005
- Messages
- 29,732
- Reaction score
- 40,313
6/17/25 W11 D2
Calf raise
3 sets of 15
Hammer curl
3 sets of 12
Incline curl
3 sets of 12
Forearm curl
3 sets of 20
Realized I haven't done a single curl in a few months. That's pretty fucked up so I hit the home gym for a minute today. Work schedule is transitioning to where I can probably go back to lifting five days per week soon. Don't know how effective dedicating Tuesday/Thursday to the bullshit above will be, but I will probably do it for at least a few weeks.
Calf raise
3 sets of 15
Hammer curl
3 sets of 12
Incline curl
3 sets of 12
Forearm curl
3 sets of 20
Realized I haven't done a single curl in a few months. That's pretty fucked up so I hit the home gym for a minute today. Work schedule is transitioning to where I can probably go back to lifting five days per week soon. Don't know how effective dedicating Tuesday/Thursday to the bullshit above will be, but I will probably do it for at least a few weeks.
