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Goals & Gains Clangin' and Bangin'

6/18/25 W11 D3

Deadlift
275x3
315x3
365x3
405x2x4

Rear delt machine
3 sets of 10

Bench
205x5
245x4
295x3
335x3x2
355x2x3
335x3x2

Machine fly
2 sets of 12

Overhead ext
3 sets of 12

Almost certain I wasted $100 on the j hooks. However, shoulder injection seems fully kicked in now so I felt much stronger than I have in a few weeks and unracking was a little easier.
 
Poon Goon said:
Realized I haven't done a single curl in a few months.
Click to expand...


bh187-dumb-and-dumber.gif
 
6/27/25 W12 D3

Belt squat
3 sets of 10

Lat pulldown
3 sets of 8

Seated row
3 sets of 8

Face pull
3 sets of 10

Bench
205x6
245x6
295x6x5

Machine fly
3 sets of 10

Overhead tri
3 sets of 12

DB shrug
4 sets of 12

That's the end of this little run. Downloaded the Juggernaut AI app and I'm thinking I'll try their bench only program. Looks like it goes comp bench, secondary bench movement, back exercise, three arm exercises, and ends with core. Probably go back to five days per week and hit legs on Tuesday/Thursday.

Of course it relies on RPE for a bunch of stuff and I sucked at that when I tried it before. App classifies my bench as "elite" so that's neat I guess.
 
6/30/25 W1 D1

Belt squat
2 sets of 7

Bench
350x3
315x4x4

Spoto press
255x6x3

Neutral grip lat pulldown
5 sets of 8

Face pull
3 sets of 10

Single arm pressdown
3 sets of 10

Preacher curl
3 sets of 10

Day one with the juggernaut app. I let it pick the accessories and after looking ahead I will probably swap some stuff out. Kinda liked bench followed by bench variation. Belt squat isn't included because it's a bench only program, but I wanted to do something for legs. Only problem is I've been having sharp pain and some instability on my right knee when standing up at certain angles the last week or so. Happened on belt squat so I bailed.
 
7/2/25 W1 D2

Deadlift
275x3
315x3
365x3x2
405x2x3

Bench
295x3x8

Feet up bench
245x6x3

Machine pullover
5 sets of 8

Cuban press
3 sets of 10

DB skull
3 sets of 10

Hammer curl
3 sets of 10

Machine shrug
3 sets of 12

Wore grippy shoes with a little bit of a heel today. Sucked for deadlift, but it was awesome on bench. Realized I haven't had good leg drive on bench since I started going to this gym. 295 moved easier than it has in weeks.
 
7/4/25 W1 D3

Bench
405x1
265x8x4

Close grip bench
255x6x3

Chin up grip pulldown
4 sets of 8

Lateral raise
3 sets of 10

Zottman curl
3 sets of 10

Overhead tri cable
3 sets of 10

Trap bar shrug
3 sets of 8

Been a while since I've used the home gym. Took a minute to remember how I set up using monolift arms. If/when I go back home full time I will be getting a thicker bar for bench. Gym has 32mm bars and they feel more comfortable than the 28.5mm bar I bench with at home
 
Poon Goon said:
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.
Click to expand...

Bro! Remember what it says in the Swoley Bible,

"For there is no God but Bench, and Curls are His Prophet(Gainz be upon Him)".
 
7/7/25 W2 D1

Belt squat
2 sets of 8

Bench
370x3
315x4x6

Spoto press
255x8x3

Neutral grip pulldown
5 sets of 10

Face pull
3 sets of 12

One arm pressdown
3 sets of 12

Preacher curl
3 sets of 12

Machine shrug
3 sets of 12

Belt squats are basically just part of my warm up now. I like them, but I must be doing them wrong because my right knee is getting fucked up.
 
7/11/25 W2 D3

Bench
405x1
265x8x3
265x11

Close grip bench
255x6x3

Chin up grip pulldown
4 sets of 12

Lateral raise
3 sets of 12

Zottman curl
3 sets of 12

Overhead tri cable
3 sets of 12

Trap bar shrug
2 sets of 20

Gym was pretty empty and of the few geeks there I didn't trust anyone to help me unrack 405. Did it fairly easily by myself when a couple of weeks back I would have completely fucked it up. Makes me believe that my set up and overall technique are far from locked in.
 
7/18/25 W3 D3

Bench
405x1
285x6x4

Close grip bench
275x6x3

Machine fly
3 sets of 8

Chin up grip pulldown
4 sets of 12

Lateral raise
3 sets of 15

Zottman curl
3 sets of 15

Overhead tri cable
3 sets of 15

Machine shrug
3 sets of 15

Pretty beat up all over. Zottman curls do seem to help with sore elbows
 
Last edited:
7/21/25 W4 D1

Bench
395x3
315x4x8

Spoto
275x8x3

Machine fly
3 sets of 8

Neutral grip pulldown
5 sets of 12

Face pull
3 sets of 20

App said the 395x3 was a rep PR. Don't know how it would know that, but I don't remember doing it before so I'll take it. This is the hardest week before an easy week coming up. I'm still beat up all over, but I thought I would try and power through. Aches and pains all over, but my left pec is especially fucked. Don't know if I will be able to keep going.
 
450lb bench press dreams might be on hold for a bit. I noticed a little bruise on my lower left pec after working out yesterday, but it wasn't in the area that felt bad so I thought maybe I picked it up some other way. Bruise spread significantly over night so I am certain it came from the workout. I assume that the blood from my upper/outer pec drained down to the lower area leaving the bruise.

Pec feels knotted like it did several weeks back and it's worse than it was then. I think the good news is that there was never a specific moment that I felt something pop or tear. Guess I probably need to go to the doctor and not work chest for a minute. Probably stay away from the gym completely for a few days to let my shoulder, knee, elbow, and wrist heal up a little too.
 
Poon Goon said:
450lb bench press dreams might be on hold for a bit. I noticed a little bruise on my lower left pec after working out yesterday, but it wasn't in the area that felt bad so I thought maybe I picked it up some other way. Bruise spread significantly over night so I am certain it came from the workout. I assume that the blood from my upper/outer pec drained down to the lower area leaving the bruise.

Pec feels knotted like it did several weeks back and it's worse than it was then. I think the good news is that there was never a specific moment that I felt something pop or tear. Guess I probably need to go to the doctor and not work chest for a minute. Probably stay away from the gym completely for a few days to let my shoulder, knee, elbow, and wrist heal up a little too.
Click to expand...

Get well soon, bro - but don't rush things. Give your body time to heal.
 
Doctor took a look at me today and said it's likely a partial tear because of the bruising and the muscle feeling balled up. Said the recommendation would likely be six weeks with no pushing movements, but he ordered a MRI to know for sure. Asked for an open air MRI, but he said that probably wouldn't be available for a month so I'll be getting stuffed in a tube again soon.
 
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