Million Pound Challenge **Weightlifting**

[alB5]

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

[rzerob]

I forgot to post arms on Friday so here it is a little late.

Arms and Abs today.

3 sets of 10 preacher hammer curls: 50lbs each arm: 100lbs x 10= 1000 x 3= 3000
3 sets of 10 reverse hand pull ups: 187 x 10= 1870 x 3= 5610
3 sets of 10 barbell curls 115 x 10= 1150 x 3= 3450
3 sets of 8 close hand bench press: 165 x 8= 1320 x 3= 3960
3 sets of 10 seated triceps extensions: 190 x 10= 1900 x 3= 5700
3 sets of 10 ez bar skull crushers: 95 x 10= 950 x 3= 2850


3000 + 5610 + 3450 + 3960 + 5700 + 2850= 24,570

Today I did back and abs.

3 sets of 10 pull ups: 187 x 10= 1870 x 3= 5610
3 sets of 10 cable rows: 235 x 10= 2350 x 3= 7050
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 10 cable crunches: 220 x 10= 2200 x 3= 6600

5610 + 7050 + 6000 + 6600= 25,260

Total 528,045 in 34 days(started 09/10/2013). 1,000,000 - 528,045= 471,955lbs to go in 56 days.

[alB5]

Woot shoulders feel ridiculously strong.

Dumbbell press
60's x 9
65's x 6
70's x 4

then a whole bunch of other shoulder related things but can't get into it because i'm procrastinating writing my stupid essay.

PS:

NEW DL RECORD!!!!
305x1 felt amazing and finally hit my goal. Even looked like decent form but didn't have my liftbro there to confirm.

[JinormusJ]

Been recovering from my accident. Haven't been eating much cause I'm sorta depressed and can't really do anything; lost 5 pounds, but it still sucks lol

Glimmer of hope; I got a job at a local EMT agency as an emergency responder, so that will definitely help me whip myself back into shape as soon as I fix my car. Everything is looking hopeful :mrgreen:


Can't wait to destroy a leg day as soon as this all blows over

[IronFreak]

I got up from my desk about an hour ago to get lunch..........Almost fell over. Legs are toast. I have shoulders then back, might have to fit 1-2 rest days before back or I'll be worthless when I pull.

[rzerob]

WOW, that is impressive OP.

[MR E30 325is]

Currently at 317310 lbs. after 30 days. I need to step my game up!

[IronFreak]

Leg day, man day

Killed legs........that's almost an understatement. I went total skitzo in the gym last night. I can barely walk but sometimes you just need to punish yourself.

Box Squats

135x10
135x10
185x10
185x10
225x10
225x10
225x10

=13,150lbs.

Hamstring Curls

120x20
140x16
160x12

=6560lbs.

Lunges (with 50lbs. not including my body weight.)

50x20 for 3 sets

=3000lbs.

That machine where you squeeze your legs together.....and aren't allowed to make eye contact in the process....

120x20
140x20
160x20

=8400lbs.

Leg sled - (Placed feet in different positions for each set.)

370x20
370x20
370x20

=22,200lbs.

Single leg Calf raises (Took me about 3 sets to get to 100 reps. 50 each leg)

370x100

=37,000lbs.

For a total of 90,310lbs.

393,295lbs. + 90,310lbs. = 483,605lbs.

My wife has 3 workouts that she needs to add up for me.......little slacker.

Short term goal, Break 100k pounds on my leg day next week.

[rzerob]

This ^ LOL.

I only did legs today.

3 sets of 10 squats: 275lbs x 10=2750 x 2= 5500 + (285 x 10= 2850)= 8350
3 sets of 10 seated leg press: 330 x 10= 3300 x 3= 9900
3 sets of 10 seated calf raises: 206 x 10= 2060 x 3= 6180

8350 + 9900 + 6180= 24,430

Total 478,215 in 29 days(started 09/10/2013). 1,000,000 - 478,215= 521,785lbs to go in 61 days.

After my wrists get better I am going to be changing up my workout and start to bulk and lifting heavy. Maybe in another week or so. Probably a max rep of 6 or 7 with 3 sets.

[alB5]

My wrists are still trashed so I had to back off on the reps a little. And the weight felt heavy after not lifting for a week. I have been out of town too. The funeral was Saturday. I did not start lifting until today because I had to go to the doctors yesterday, but I will be consistent again now. Lets do this.

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 8= 1440 x 3= 4320
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 8= 1040 x 3= 3120
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 + 4320 + 3900 + 3120 + 3750 + 9600 + 7590= 40,695

Total 453,785 in 28 days(started 09/10/2013). 1,000,000 - 453,785= 546,215lbs to go in 62 days.

:eeek:

[rzerob]

My wrists are still trashed so I had to back off on the reps a little. And the weight felt heavy after not lifting for a week. I have been out of town too. The funeral was Saturday. I did not start lifting until today because I had to go to the doctors yesterday, but I will be consistent again now. Lets do this.

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 8= 1440 x 3= 4320
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 8= 1040 x 3= 3120
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 + 4320 + 3900 + 3120 + 3750 + 9600 + 7590= 40,695

Total 453,785 in 28 days(started 09/10/2013). 1,000,000 - 453,785= 546,215lbs to go in 62 days.

[IronFreak]

Looks like we've gone awhile without an update! Sorry guys I was out of town and got back this past weekend. I hit the gym Sunday and here are the results.

38,530 on my chest day. I don't have my workout breakdown in front of me so I can update that later.

354,765 + 38,530 = 393,295lbs. with 60 days left to go if I figured that right! Should make a lot more progress going forward. No more weddings, trips or vacations and my school schedule is changing!

[rzerob]

I eat 7-8 times a day. So I am constantly eating. I will be off lifting until next week. I sprained my wrist and tried to lift through it and it is really effecting my work out. So I am giving it a break before I break it. And my schedule is kind of messed up this week I have two meetings a viewing and funeral.

[mbonanni]

That sounds similar to my old diet. I am going shopping soon, so I am making a list.

Does anyone pre-prepare meals for the week?

Sent from my SPH-L710 using Tapatalk 2

[JinormusJ]

Million Pound Challenge **Weightlifting**

BREAKFAST: $40 gets me 2 weeks of frozen strawberries, blueberries, grounded flax seed, orange juice, bananas and almond milk. Add peanut/almond butter for extra protein/fat
Everything is designed for nutrition in mind, that's 70% calcium, 15-20g protein, and 35g of fiber right there. It will cause you to poop uncontrollably for the first week if you're not used to high fiber diets. That's around 700 calories, which is good for breakfast because you'll burn most of those carbs throughout the day

LUNCH:
$12 at Costco gets me a 15 can pack of tuna; that's good for 42g a can, and that last me around 2-4 weeks depending if I get bored and eat chicken instead.
$15 gets me a Costco bulk pack of Tyson skinless chicken breasts; good for around 17g of protein a breast and you usually get around 40 or so in the pack. I usually spice it up with some Cumin, Cheyenne pepper, or Seasoning Salt to give it some flavor. Usually I have about 400-500 calories and around 50g of protein

DINNER:
Usually a repeat of Lunch, but I usually include some fresh groceries. Broccoli is fantastic, Carrots are another good one, Spinach is great. Any kind of deeply colored leafy vegetables (NO WHITE) is good. 500-600 depending on what I eat; again, usually 40-50g protein.

SNACKS:
$10 gets me a 2-3 weeks worth of bulk Almonds. That's all you should need or want as a snack. Good fiber, good protein, good fats. Pears if you need carbs, Walnuts are incredible as well; great for warding off prostate cancer and an amazing stoics of Omega-3 and 6, and coupled with Grounded Flax Seed in the morning, you'll be detoxing AND building at the same time.

AFTER WORKOUT:
Usually replaces my lunch or dinner. Just 2 scoops of WHEY protein powder (STEER CLEAR OF SOY PRODUCTS). $50 gets me a huge 10lbs bag at Costco that lasts me around 2-3 months. Normally supplement just one scoop (23g protein) and a chicken breast or so, just to say I actually at something.

WATER: is pretty much my only beverage. I rarely, if at all, drink soda anymore.


Overall you're looking of spending an average of $200-250 a month on strict diet food if you don't mind eating the same meals over and over. If you learn to cook yourself, it's really easy to make it bearable as you'll have an assortment of spices you can use to mix it up

I usually hit 50-60g of fat (but they are mostly, if not all, good fats: olive oil, flax seed, almonds/walnuts)
Normally hit about 130-150g of carbs
120-130g of protein on off days and 160-180g on lifting days.