Goals & Gains Clangin' and Bangin'

[Poon Goon]

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

That's the style. The ones at my gym are about 30 years older though. Those things suck

 

[Poon Goon]

12/17/25

Leg ext
5 sets of 10

Bench
205x5
245x5
275x3x3
295x2
315x2x2
225x8

Machine fly
3 sets of 8

Seated row machine
3 sets of 10

Tricep pressdown
3 sets of 12

Hammer curl
3 sets of 10

Machine shrug
3 sets of 15

Realized the holidays are going to prevent me from continuing the program as scheduled. Decided to spend at least the next couple of weeks really focusing on my bench form. Dropped the weight today and tried a couple of small tweaks

 

[Poon Goon]

12/19/25

Paused DL
225x5
275x3
315x3x3

Bench
205x5
245x5
275x3x2
295x3x2
315x2x2

Single arm cable tri
3 sets of 7

Concentration curl
3 sets of 12

DB shrug
3 sets of 12

Calf raise
3 sets of 11

 

[Poon Goon]

12/22/25

Deadift
225x5
275x3
315x3
365x3
405x2x2

Bench
205x5
245x4
275x3
295x3
315x3
335x2
365x2
315x2
225x10

Machine fly
3 sets of 8

Lat pulldown
3 sets of 12

Overhead cable tri
3 sets of 12

Zottman curl
3 sets of 10

DB shrug
3 sets of 12

Probably been overthinking my bench. Tried to not think of 28 different cues today and it seemed to go better. Just in time for a holiday break so I can forget what I did today by the time I get back to it.

 

[Poon Goon]

12/29/25

Deadlift
225x5
275x3
315x3
365x2x3

Bench
205x5
245x4
275x3
295x3x2
315x2x3

Machine shrug
3 sets of 8

Lat pulldown
3 sets of 12

Overhead tri ext
3 sets of 12

Zottman curl
3 sets of 12

Machine shrug
3 sets of 15

Calf raise
3 sets of 11

Elbow has been killing me for months so I ordered some elbow wraps. Bench felt kinda weird with them. Weight didn't feel any easier, but the elbows felt good. Really noticed a difference on tricep extensions. I've either skipped tris or powered through pain on them for the last several months. Pain was almost completely gone today.

Downside is having to wrap/unwrap between sets and I'm sure I look like a dickhead with wrist and elbow wraps on bench. Going to keep using them for at least a few weeks and see if the elbow heals up.

 

[Poon Goon]

12/31/25

Leg ext
4 sets of 10

Bench
225x5
245x5
275x4x2
295x3x2
315x2x2
295x3x2
275x4
245x5
225x6

Machine fly
3 sets of 8

Pressdown
3 sets of 12



1/2/26

Paused DL
225x5
275x3
315x3x3

Bench
205x5
245x4
275x3
295x3
315x2x2

Felt flat today, had no energy.

 

[Devil's_Advocate]

12/31/25

Leg ext
4 sets of 10

Bench
225x5
245x5
275x4x2
295x3x2
315x2x2
295x3x2
275x4
245x5
225x6

Machine fly
3 sets of 8

Pressdown
3 sets of 12



1/2/26

Paused DL
225x5
275x3
315x3x3

Bench
205x5
245x4
275x3
295x3
315x2x2

Felt flat today, had no energy.

Look into methylene blue supplements on Amazon. It's quite awesome for all your energy needs. Pill form is probably the easiest no fuss way to go about it. Grab some 6mg pills and see how it goes. I take 20-40mg(you can buy higher amount per pills later once you settle on a dose). When you combine it with caffeine it's even better.

 

[Poon Goon]

1/5/26

Deadlift
225x5
275x3
315x3
365x3x3

Bench
205x5
245x4
295x3
315x2x2
335x2

Had work stuff come up in the middle of benching so I had to head out.

 

[Poon Goon]

1/7/25

Leg press
5 sets of 8

Bench
205x5
245x4
275x4
295x3
315x2x2
335x2x2

Machine fly
3 sets of 8

Seated row machine
3 sets of 12

Underhand pulldown
3 sets of 12

Pressdown
3 sets of 12

DB shrug
3 sets of 10

Calf raise
3 sets of 10

 

[Poon Goon]

1/9/26

Leg ext
4 sets of 8

Bench
205x5
245x4
275x3
295x2x2
315x2
335x2
355x2
315x3
275x5
225x7

Machine fly
3 sets of 8

Single arm cable ext
3 sets of 12

Machine shrug
3 sets of 15

Weight moved smoothly and I feel like I have some semblance of form back on bench. Need to get back on some type of program now instead of just showing up and dicking around.

 

[Poon Goon]

1/12/26

Belt squat
3 sets of 8

Bench
205x5
245x4
275x3
295x3
315x2x4

Machine fly
3 sets of 8

Lat pulldown
3 sets of 12

Overhead tri ext
3 sets of 13

Zottman curl
3 sets of 12

Machine shrug
3 sets of 15

 

[Poon Goon]

1/16/26

Deadlift
225x5
275x3
315x3
385x3x3

Bench
205x5
245x4
275x3
295x3x5

Seated cable row
3 sets of 12

Pressdown
3 sets of 15

DB shrug
3 sets of 12

 

[Poon Goon]

1/21/26

Leg ext
3 sets of 10

Bench
205x5
245x4
275x3
295x3x2
315x2x2
335x2x2
275x5

Machine fly
3 sets of 8

Lat pulldown
3 sets of 12

Overhead tri ext
3 sets of 15

Zottman curl
3 sets of 10

DB shrug
3 sets of 12

Gym was closed for the holiday Monday

 

[Poon Goon]

Gym has been closed because of the weather and my shoulder has been killing me. Got it injected today so no lifting for around a week.

 

[Poon Goon]

2/2/26

Belt squat
3 sets of 7

Bench
205x5
245x5
275x5
295x5x3

Reverse grip lat pulldown
5 sets of 10

Face pull
5 sets of 10

Machine shrugs
5 sets of 10

Shoulder shot worked again, but I wanted to ease into things. Haven't done OHP in forever so I wanted a program that has it once a week. Might be stupid because of my shoulder issues, but I'm hoping it will help get it stronger and alleviate some of the pain once the shot wears off.

Decided on Benching the Monolith and I'm doing a scaled down version this week. Shoulders still prevent me from squatting with a normal bar and the SSBs at my gym are dogshit so I'm doing belt squats. Planning on starting the actual program next week.

 

[Poon Goon]

2/4/26

Deadlift
225x5
275x5
315x3x3

OHP
95x5
135x5
155x5
175x5
135x5

Dips
5 sets of 10

DB row
1 set of 20
2 sets of 15

Incline curl
1 set of 20
2 sets of 15