Goals & Gains Clangin' and Bangin'

[Poon Goon]

10/22/25 Wednesday

Belt squat
3 sets of 8

Bench
205x5
245x4
295x3
335x2x4

Machine fly
3 sets of 8

Machine row
3 sets of 10

Overhead cable ext
3 sets of 12

Zottman hammer curl
3 sets of 12

DB shrug
3 sets of 10

 

[Poon Goon]

10/24/25 Friday

Paused DL
225x3
275x3
335x3x4

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

Single arm lat pulldown
3 sets of 10

Pressdown
3 sets of 15

Concentration curl
3 sets of 10

Shrug
3 sets of 10

 

[Poon Goon]

10/27/25 Monday

Deadlift
225x3
275x3
315x3
365x3
405x2x3

Bench
225x5
275x4
315x3
355x2x4

Machine fly
3 sets of 8

Lat pulldown
3 sets of 12

Overhead tri cable
3 sets of 10-15

Zottman curl
3 sets of 10

Machine shrug
3 sets of 15

 

[Poon Goon]

10/29/25 Wednesday

Leg ext
5 sets of 10

Standing hamstring curl
2 sets of 12

Bench
205x5
245x4
295x3
335x2x4

Machine fly
3 sets of 8

Machine row
3 sets of 11

Pressdown
3 sets of 13

Zottman hammer curl
3 sets of 12

DB shrug
3 sets of 11

 

[Poon Goon]

10/31/25 Friday

Paused DL
225x3
275x3
315x3
345x2x4

Bench
205x5
245x4
295x5x5

Single arm lat pulldown
3 sets of 10

Single arm cable tri
3 sets of 12

Concentration curl
3 sets of 10

Machine shrug
3 sets of 10

 

[Poon Goon]

11/3/25 Monday

Deadlift
225x5
275x3
315x3
385x2
415x2x3

Bench
205x5
245x4
295x3
335x3x5

Machine fly
3 sets of 8

Lat pulldown
3 sets of 12

Cable tri ext
3 sets of 13

Zottman curl
3 sets of 10

Machine shrug
3 sets of 12

 

[Poon Goon]

11/5/25 Wednesday

Leg ext
5 sets of 10

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

Machine row
3 sets of 11

Pressdown
3 sets of 10

Zottman hammer curl
3 sets of 10

DB shrug
3 sets of 10

 

[Poon Goon]

11/10/25 W4 D1

Deadlift
225x5
275x3
315x3
365x3x5

Bench
205x5
245x4
295x3
335x2x5

Machine fly
3 sets of 8

Lat pulldown
3 sets of 12

Cable tri ext
3 sets of 12

Zottman curl
3 sets of 12

Machine shrug
3 sets of 12

Went to Denver for a football game last week so I missed Friday. Didn't start this run with the typical "W1 D1" format because I thought injury might stop me from going forward. Made it through the first month though so I went back to it. Bastardized version of Sheiko advanced small load.

 

[Poon Goon]

11/12/25 W4 D2

Leg ext
5 sets of 10

Bench
205x5
245x4
295x3
335x3x5

Machine row
3 sets of 11

Pressdown
3 sets of 11

Zottman hammer curl
3 sets of 10

DB shrug
3 sets of 11

Calf raise
3 sets of 10

 

[Poon Goon]

11/14/25 W4 D3

Hamstring curl
5 sets of 8

Bench
225x5
275x4
315x3
355x2x4

Single arm lat pulldown
3 sets of 10

Bench
205x3
245x3
295x3
335x2x4

Concentration curl
3 sets of 10

DB shrug
2 sets of 20

 

[Poon Goon]

11/17/25 W5 D1

Leg ext
5 sets of 8

Bench
225x5
275x4
315x3
355x2x4

Lat pulldown
3 sets of 10

Bench
205x3
245x3
295x3
335x2x4

Machine fly
3 sets of 8

Zottman curl
3 sets of 10

 

[Poon Goon]

11/19/25 W5 D2

Deadlift
225x5
275x
315x3
365x3
405x2x4

Bench
205x5
245x4
295x3
315x4x4

Machine fly
3 sets of 8

Calf raise
3 sets of 11

Bench moved good, but I felt off so cut some stuff out

 

[Poon Goon]

11/21/25 W5 D3

Leg ext
5 sets of 8

Bench
205x5
245x4
295x3
335x3x5

Machine fly
3 sets of 8

Single arm lat pulldown
3 sets of 10

Cable tri ext
3 sets of 12

Concentration curl
3 sets of 12

DB shrug
3 sets of 12

Calf raise
3 sets of 11

 

[Poon Goon]

11/24/25 W6 D1

Deadlift
225x5
275x3
315x3
385x3x3

Bench
225x5
275x4
315x3
355x2x4

Lat pulldown
3 sets of 10

Machine fly
3 sets of 8

Single arm cable tri
3 sets of 12

Zottman curl
3 sets of 11

Machine shrug
2 sets of 20

Calf raise
3 sets of 11

Taking the rest of the week off for the holiday. Probably needed because I'm feeling a little beat up again

 

[Poon Goon]

12/8/25

Deadlift
225x5
275x3
315x3
365x3x3

Bench
205x5
245x4
295x3x3

Machine fly
3 sets of 8

Lat pulldown
3 sets of 10

Cable tri ext
3 sets of 10

Zottman curl
2 sets of 10

Took my planned week off and toward the end a sinus infection knocked me on my ass for another week. Went in today planning to shake the rust off and it was a shit session. First set of 295 on bench sent pain reverberating through my bones.

 

[Poon Goon]

12/10/25

Leg ext
3 sets of 10

Hamstring curl
3 sets of 8

Bench
205x5
245x4
295x3
315x3x4

Machine fly
3 sets of 8

Single arm lat pulldown
3 sets of 10

Pressdown
3 sets of 10

Zottman hammer curl
3 sets of 10

Machine shrug
2 sets of 12

 

[Poon Goon]

12/12/25

RDLs
4 sets of 6

Bench
205x5
245x4
295x3
335x2x2

Got to the gym about 10 minutes later than normal and apparently that fucked everything up. Hardly anyone there, but the equipment I normally use was taken. Couldn't use the rack for bench so I had to use a dedicated bench set up without safeties. Thing is like 6 inches off the ground, pad is super slick, and the cups are angled backward. Completely changed my set up so I said fuck it and left.

 

[godhatesacoward]

this guy sure bench a lot and often

 

[rikwebb]

12/12/25

RDLs
4 sets of 6

Bench
205x5
245x4
295x3
335x2x2

Got to the gym about 10 minutes later than normal and apparently that fucked everything up. Hardly anyone there, but the equipment I normally use was taken. Couldn't use the rack for bench so I had to use a dedicated bench set up without safeties. Thing is like 6 inches off the ground, pad is super slick, and the cups are angled backward. Completely changed my set up so I said fuck it and left.

Like this type of bench? I hate these and they throw me off so much if i have to use one

 

[Poon Goon]

12/15/25 W6 D1

Deadlift
225x5
275x3
315x3
385x3x3

Bench
225x5
275x4
315x3
355x2x4

Machine fly
3 sets of 8

Lat pulldown
3 sets of 12

Overhead tricep ext
3 sets of 12

Zottman curl
3 sets of 10

DB shrug
3 sets of 12

Calf raise
3 sets of 11

Trying to jump back in where I left off on this program. 355 felt heavier than it should. If that trend continues I'll need to reevaluate what I'm doing.