Million Pound Challenge **Weightlifting**

[rzerob]

So I was sick for the first time in over a year last week and I am finally feeling better. I am changing up my work out so I can start to lift heavy. Still kind of light on some things because my wrists are still sore and I have not been really at the gym the past couple of weeks.

Monday Back, traps and abs

Weighted wide arm pull ups +10lbs(197) x 10= 1970 + (+25lbs(212) x 5= 1060 x 2=2120)= 4090
Bent over barbell row: 135 x 10= 1350 + (185 x 6= 1110 x 2= 2220)= 3570
Upright barbell row: 135 x 6= 810 x 3= 2430
Cable rows: 250 x 10= 2500 x 3= 7500
Deadlift: 285 x 10= 2850 + (305 x 5= 1525 x 2= 3050)= 5900
Shrugs: 450 x 6= 2700 x 3= 8100
3 sets of 10 decline bottoms up. No weight abdominal exercise
3 sets of 10 cable crunches: 210 x 10= 2100 x 3= 6300

4090 + 3570 + 2430 + 7500 + 5900 + 8100 + 6300= 37,890

Total 597,180 in 41 days(started 09/10/2013). 1,000,000 - 597,180= 402,820lbs to go in 49 days

[alB5]

I was on the seefood diet.

When I would see food, I would eat it. That worked fine until I got an office job about 3 years ago....not so much anymore.

Yup it's gotta happen sooner or later.
More progression, got 80lb dumbbells up for chest press by myself for 5 good reps. Might seem small time to some of you big guys but I'm happy lol

[IronFreak]

I was on the seefood diet.

When I would see food, I would eat it. That worked fine until I got an office job about 3 years ago....not so much anymore.

[alB5]

I don't have to bulk.....I'm already as big as I want to be haha. 245 currently, was 265 about 2 months ago.....looking to keep taking it off. To much work to maintain a big muscular body.

Yeah I get what you're doing now, I'm saying before when you were bulking, did you still try to eat clean, but large quantities? Or did you just eat everything in sight?
I'm hoping to get up to 200 mostly muscle, then cut back down to 175ish.

[IronFreak]

Dude this sucks! I can't wait to get lean(ish) and not sluggish.
You still eat clean and able to bulk?

I don't have to bulk.....I'm already as big as I want to be haha. 245 currently, was 265 about 2 months ago.....looking to keep taking it off. To much work to maintain a big muscular body.

[alB5]

Sorry brah 225 doesnt count cause you used the pad ;-]



hit 90s for 2 on DB press... 100s soon.

Haha why is everyone hating on that pad thing? I hardly ever use it anymore but before when I first started actually squatting my shoulders would get scratched by the grooves of the bar. But now it's winter-sweater-lifting season. So no issues with that anymore.

Sweet on the db press, that's bar-none my favorite exercise (no lifting pun intended)

[RondoAcapriccio]

Sorry brah 225 doesnt count cause you used the pad ;-]



hit 90s for 2 on DB press... 100s soon.

[alB5]

FAT MAN SYNDROME.................Welcome to my world.

Dude this sucks! I can't wait to get lean(ish) and not sluggish.
You still eat clean and able to bulk?

[IronFreak]

FAT MAN SYNDROME.................Welcome to my world.

[alB5]

Nice job.

Another suggestion, don't use the bar wrap and put the bar lower on you back, it'll feel more stable. The bar should come across the back of your delts, give it a try.

Appreciate the advice fellas, love this community haha
Can't wait for next leg day. Front squatting up next.


On a side note, I've gained about 8 lbs in about a month so far just bulking up. I feel incredibly more sluggish, but have noticed that I'm much stronger. I mean, I get slightly winded just walking across campus. What the hell. Lol

[IronFreak]

Nice job.

Another suggestion, don't use the bar wrap and put the bar lower on you back, it'll feel more stable. The bar should come across the back of your delts, give it a try.

Word, I was going to mention that as well. I have really defined traps so brutal to ride that bar so high. I also think bar to delts without the pad feels ten times more stable.

Sorry for the lack of updates, My sister is getting married this weekend and I'm taking some time off work for that but have a HUGE project to get finished. Been pulling 12hr. days at work....not really in the mood to lift once I'm done.

Regular routine will start next week.

[JeffRR]

Legs yesterday. 225 for 6 reps box squatting. Very happy progressing

Nice job.

Another suggestion, don't use the bar wrap and put the bar lower on you back, it'll feel more stable. The bar should come across the back of your delts, give it a try.

[rzerob]

Chest and shoulder today.

3 sets of 15 dips: body weight 187 x 15= 2805 x 3= 8415
3 sets of 6 dumbbell bench press: 90lbs each dumbbell: 180 x 6= 1080 x 3= 3240
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 6 dumbbell shoulder press: 65lbs each arm: 130 x 6= 780 x 3= 2340
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


8415 + 3240 + 3900 + 2340 + 3750 + 9600= 31,245

Total 559,290 in 35 days(started 09/10/2013). 1,000,000 - 559,290= 440,710lbs to go in 55 days

[alB5]

Great job man! Little suggestions if you want....

Get your chest up and elbows under the bar. pick a focal point directly in front of you and stare at it. DO NOT WATCH YOURSELF IN A MIRROR. you're leaning forward, get that weight back on your heels. when you're on your toes your are loading your quads, you want to load your hamstrings.

appreciate the suggestions, definitely trying to strengthen my hamstrings because my quads overpower the shit out of them. The box is set up for just under 90 degrees and I'm probably going to be removing the 10 lb rubber plate next box squat day just to be able to get lower.

[IronFreak]

Great job man! Little suggestions if you want....

Get your chest up and elbows under the bar. pick a focal point directly in front of you and stare at it. DO NOT WATCH YOURSELF IN A MIRROR. you're leaning forward, get that weight back on your heels. when you're on your toes your are loading your quads, you want to load your hamstrings.