Million Pound Challenge **Weightlifting**

[rzerob]

Chest and shoulder today.

3 sets of 15 dips: body weight 187 x 15= 2805 x 3= 8415
3 sets of 10 dumbbell bench press: 90lbs each dumbbell: 180 x 10=1800 x 3= 5400
3 sets of 10 cable flys: 65lbs each arm: 130 x 10= 1300 x 3= 3900
3 sets of 12 push ups.
3 sets of 10 dumbbell shoulder press: 65lbs each arm: 130 x 10= 1300 x 3= 3900
3 sets of 10 smith machine overhead shoulder press: 125 x10= 1250 x 3= 3750
3 sets of 10 shrugs: 160lbs each arm: 320 x 10= 3200 x 3= 9600
3 sets of 11 leverage incline chest press: 230 x 11=2530 x 3= 7590

8415 + 5400 + 3900 + 3900 + 3750 + 9600 + 7590= 42,555

Total 187,985 in 7 days(started 09/10/2013). 1,000,000 - 187,985= 812,015lbs to go in 83 days.

[rzerob]

Hahaha you guys are awesome, I love reading your entries. Great job too, really nice numbers being posted.

72,350 + 151,490 = 223,840lbs.

Not bad for day 8 of our challenge!

I enjoy reading the entries too. OP you are almost a quarter of the way to your goal.

you guys do so many sets damn. I guess you gotta do what fits you but I fucking hate the gym. I need to cut my abs up.

The best thing to cut up your abs is your diet. You can do 1000 sit ups a day and eat junk and you won't see much.

Awesome job everybody! Keep it up!

[rzerob]

Back and Abs today.

3 sets of 10 pull ups: 187 x 10= 1870 x 3= 5610
3 sets of 10 dead lifts: 255 x 10= 2550 x 2= 5100 + (265 x 10= 2650)= 7750
3 sets of 10 cable rows: 210 x 10= 2100 x 3= 6300
3 sets of 10 lawn mowers: 100lbs each arm: 200 x 10= 2000 x 3= 6000
3 sets of 10 decline bottoms up. No weight abdominal exercise
3 sets of 15 cable crunches: 200 x 15= 3000 x 3= 9000

5610 + 7750 + 6300 + 6000 + 9000= 34,660

Total 145,430 in 6 days(started 09/10/2013). 1,000,000 - 145,430= 854,570lbs to go in 84 days

[IronFreak]

you guys do so many sets damn. I guess you gotta do what fits you but I fucking hate the gym. I need to cut my abs up.

Overtraining sucks. that's why I break my complex lifts up and then add accessory lifts. I try and hit at least three other movements that compliment the main lift, then add more depending on how I feel. As you can see, my back day sucked, so I stuck with the minimum.

[JinormusJ]

Million Pound Challenge **Weightlifting**

Moved all last weekend.
Note to self: NEVER do leg day before moving EVER again... Plus I ate like crap and felt miserable

I would count moving day as something, but I have no idea how much to count it as lol

Ended up getting back on it today. Nice fruit smoothie in the morning and back to the gym; weekend stress eating took its toll though, today's workout was terribly hard

25 minutes cardio, then chest and back

Bench:
135 x 10 = 1350
135 x 10 = 1350
145 x 5 = 725
155 x 8 = 1240
135 x 8 = 1080

Incline bench:
115 x 10 = 1150
95 x 10 = 950

Decline Bench:
95 x 10 = 950
95 x 10 = 950

Bench machine:
90 x 6 = 540

Lawnmowers:
80 x 10 x 2 = 1600
60 x 8 x2 = 960
60 x 8 x 2 = 960

Lat Pull-downs:
90 x 10 = 900
140 x 10 = 1400
140 x10 = 1400
110 x 10 = 1100

Today:
18605

OVERALL
52215

I'd like to think I'm doing pretty well; not where I'd like to be 7 days in, but everyone starts somewhere. I'm going harder and getting more weight up since last week, so the progress is there. Lets see how long I can keep it up without a pre-workout though

Tomorrow is Cardio + Abs, then Arms and Shoulders Wednesday.

[Thizzelle]

you guys do so many sets damn. I guess you gotta do what fits you but I fucking hate the gym. I need to cut my abs up.

[IronFreak]

Hahaha you guys are awesome, I love reading your entries. Great job too, really nice numbers being posted.

Well I haven't updated since last week. I was honestly gassed out by Friday............no excuses though I still hit the gym. I'm really focusing on my BF#, my wife and I would like to do a show next may so I need to work on dropping the overall bf%. I got mine measured yesterday an I'm at 16%, unfortunately I carry it all in my gut. To be competitive in a show I have to be under 5%.....closer to 3%. Any ways Friday I did a power hour of hard cardio. Did a 40 minute session, then hit some accessory lifts then 20 more minutes.

Friday - Totaled 8150lbs. (Biceps and triceps)

Sunday I hit Back I played 18 holes of golf before hand and ate like crap. The deadlifts felt like a million pounds.......

Deadlift

• 135x10
• 135x10
• 275x3
• 320x3
• 350x3

front lat pulls

• 190x12
• 210x12
• 230x8

Low rows

• 180x12
• 230x12
• 270x8

behind the head lat pulls

• 150x10
• 160x10
• 170x10

front lat pull downs

• 80x10x3

Not huge numbers but I totalled 23,780 yesterday.......(note to self, eat better)

The wife put up some great numbers again. She's such an animal, much closer to show level then me. Her BF came in at 21% and most physique shows girls hit stage between 15-17% bf. She hit the gym Fri-Sunday totaling 40,420lbs.

So this weekends totals = 72,350lbs.

72,350 + 151,490 = 223,840lbs.

Not bad for day 8 of our challenge!

[alB5]

Lastly... I was kinda pissed when I realized after just getting home that I forgot calves.... Ugh..

Happens every time. They ought to post reminders all over the gyms.


Boob day today! + triceps + abs

Flat bench

warm up with bar (doesn't count lol)
155 x 9 1395
185 x 6 1110
205 x 4 820
205 x 3 615

Incline dumbbell bench
70x2 x 9 1260
70x2 x 8 1120
75x2 x 6 900

Incline bench press machine (plates)

70x2 x 10 1400
80x2 x 7 1120
90x2 x 5 900

chest cable fly
30x2 x8 480
35x2 x6 420
35x2 x6 420

tricep extension (fixed v-bar)
65 x 9 585
70 x 6 420
80 x 4 320

OverHead Skullcrushers
60 x 9 540
70 x 6 420
70 x 6 420

Weighted ab machines
110 lbs x 16 1760
130 lbs x 10 1300
150 lbs x 6 900

Leg raises (body weight i guess)
3 sets

oblique machine

150 x 10 1500
190 x 6 1140
190 x 6 1140

1395 + 1110 + 820 + 615 + 1260 + 1120 + 900 + 1400 + 1120 + 900 + 480 + 420 + 420 + 585 + 420 + 320 + 540 + 420 + 420 + 1760 + 1300 + 900 + 1500 + 1140 + 1140

22405 today


Grand Total: 46665

[JinormusJ]

Million Pound Challenge **Weightlifting**

Destroyed legs today

Squats BUTT DOWN TO THE GROUND:
135 x 8 = 1080
115 x 8 = 920
95 x 8 x 2 = 1520
105 x 8 x 2 = 1680
105 x 3 = 315
95 x 8 x 2 = 1520
95 x 4 = 380

Lawnmowers:
50 x 8 x 4 = 1600 (could have gone way heavier)

Romanian Deadlifts:
95 x 8 = 760
105 x 8 = 840

Deadlifts:
95 x 8 = 760
95 x 8 = 760

Cable-Rows:
130 x 8 = 1040
100 x 8 = 800

Curls:
30 x 15 = 450

--------------

Today:
14425

Total:
33610



First and foremost, I absolutely hate guys going to the squat machines and doing little pansy squats that only go half way down just so they can squat a plate. BUTT GOES DOWN. Do it correctly or don't do it at all cause you just look stupid doing it wrong

/endrant

Secondly.. I don't think I'll hit 1000000. At the rate I'm going, I gas'd out quickly and I can put up as much weight; hopefully in a couple weeks I can put out more, but I need to step it up if I wanna hit the million.

Lastly... I was kinda pissed when I realized after just getting home that I forgot calves.... Ugh..

2 scoops protein + 1 1/2 cup frozen strawberries + 1 cup mangoes + 1 banana = recovery drink to top off my leg day



Currently chicken walking up the stairs

[rzerob]

Arms and Abs today.

2 sets of 10, 1 set of 8 preacher curls: 115lbs x 10= 1150 x 2= 2300 + (115lb x 8= 920)= 3220
3 sets of 10 concentration curls: 50lbs each arm: 100 x 10= 1000 x 3= 3000
3 sets of 10 inside hammer curls: 80lbs each arm: 160 x 10= 1600 x 3= 4800
2 sets of 10, 1 set of 8 close hand bench press: 165 x 10= 1650 x 2= 3300 + (165 x 8= 1320)= 4620
3 sets of 10 seated triceps extensions: 185 x 10= 1850 x 3= 5550
2 sets of 10, 1 set of 8 ez bar skull crushers: 95 x 10= 950 x 3= 2850
3 sets of 10 decline bottoms up. No weight abdominal exercise
3 sets of 15 cable crunches: 195 x 15= 2925 x 3= 8775

3220 + 3000 + 4800 + 4620 + 5550 + 2850 + 8775= 32,815

Total 110,770 in 4 days(started 09/10/2013). 1,000,000 - 110,770= 889230lbs to go in 86 days





I found out today that the ez bar weighs 15lbs, I never counted that weight before. There are also a few pieces of equipment that have weight that I didn't count either. I will add that from now on. I added a couple pics. Keep it up everybody!

[alB5]

I absolutely hate leg day, but, an awesome leg day was had.

Squat cleans

95 x 10 = 950 lbs

115 x 8 = 920 lbs

135 x 5 = 675 lbs

135 x 5 = 675 lbs

(second time ever done)

Leg press (weight plate machine has a base weight of about 110 lbs of resistance)

~450 lbs x 10 = 4500

~650 lbs x 5 = 3250

~650 lbs x 5 = 3250

Leg extensions (resistance machine)

170 x 7 = 1190

190 x 5 = 950

210 x 5 = 1050

Leg Curls (resistance machine)

170 x 8 = 1360

180 x 5 = 900

180 x 5 = 900

Calf raises (plate machine)

180 x 8 = 1440

225 x 5 = 1125

225 x 5 = 1125

950 + 920 + 675 + 675 + 4500 + 3250 + 3250 + 1190 + 950 + 1050 + 1360 + 900 + 900 + 1440 + 1125 + 1125

24260 lbs first day. Eh

[IronFreak]

Yesterday was an off day, had school all night after work. Today is going to be a cardio day and some accessory lifts I tend to neglect during the week. Totals will be relatively small. Come Sunday though......Back day, moderate weight as well, should have some nice numbers from that.

[alB5]

I do body weight exercises for warm ups. Usually 3 sets of 15. Push ups, dips, pull ups, squat thrust, lunges... Just enough to get the muscles warm and then I blast them. I push 85% of my max every rep of every set.

If you are shooting for just mass and weight I would probably do 90-95% max 3 or 4 sets of 5. Typically 4 or more exercise per each muscle group. Except for abs, 2 or 3 exercises is enough for abs.

This is my opinion from what I have learned since I started lifting. I am not a power lifter, OP can give you his opinion. He was the power lifter.

High weight low reps(around 5 no more than 10) for mass. Low weight high reps(15-20) for cutting. Take this info however you want, this is what I do. If you don't like it don't do it.

It doesn't offend me if someone disagrees with me. I am open minded in different work outs but ultimately you need to do what works for you. Everybody's body is different. And you know your own body better than anyone else.

I'm very opened minded also when it comes to working out, and definitely take things away from people I talk to. Ill shoot for a 10-8-6-4 per set and see how it works.

[rzerob]

a set of 12 for a warmup is too much? wat?

i'll be sure to stack more plates on and such then.

I do body weight exercises for warm ups. Usually 3 sets of 15. Push ups, dips, pull ups, squat thrust, lunges... Just enough to get the muscles warm and then I blast them. I push 85% of my max every rep of every set.

If you are shooting for just mass and weight I would probably do 90-95% max 3 or 4 sets of 5. Typically 4 or more exercise per each muscle group. Except for abs, 2 or 3 exercises is enough for abs.

This is my opinion from what I have learned since I started lifting. I am not a power lifter, OP can give you his opinion. He was the power lifter.

High weight low reps(around 5 no more than 10) for mass. Low weight high reps(15-20) for cutting. Take this info however you want, this is what I do. If you don't like it don't do it.

It doesn't offend me if someone disagrees with me. I am open minded in different work outs but ultimately you need to do what works for you. Everybody's body is different. And you know your own body better than anyone else.

[alB5]

If his main target was to losing weight, why isn't he doing light weight and lots of reps (15-20 reps)? He should also be doing lots of cardio. I think his target is to get back in shape. He said he used to lift before so his muscles are probably just sagging(his comment to his breasts being as large as his wife's). And by lifting and exercising he will burn fat and build muscle. Even if his main target is losing weight, mine isn't. And it works for me. This thread is just for motivation and information to help himself and anyone who is interested. I lift regularly and it has motivated me more. If you are trying to gain mass, weight and/or strength and you can do a set of 12 of anything you are not lifting heavy enough.

a set of 12 for a warmup is too much? wat?

i'll be sure to stack more plates on and such then.