Million Pound Challenge **Weightlifting**

[rzerob]

Legs, forearms, and abs 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: 325 x 10= 3250 + (330 x 10= 3300 x 2= 6600)= 9850
3 sets of 10 seated calf raises: 206 x 10= 2060 x 3= 6180
3 sets of 10 standing palms up behind the back wrist curl: 155 x 10= 1550 x 3= 4650
3 sets of 10 cable wrist curl: 70lbs each arm: 140 x10= 1400 x 3= 4200
3 sets of 10 decline bottoms up. No weight abdominal exercise
3 sets of 10 hanging pike: body weight 187 x 10= 1870 x 3= 5610

8350 + 9850 + 6180 + 4650 + 4200 + 5610= 38,840

Total 376,730 in 15 days(started 09/10/2013). 1,000,000 - 376,730= 623,270lbs to go in 75 days.

Tomorrow is my rest day. I will update on Friday. Good job everybody, keep it up!

[Thizzelle]

I mainly want to slim up my core and chest and then gain muscle in those areas.

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gain then slim I think is better.

[rzerob]

Chest and Back yesterday; got a phone call with a job interview for me on Friday for an EMT position at a local agency half way through the workout. I got super pumped and was able to hit the weight like a beast afterward. Very satisfied with my building so far. Lost 10 pounds since starting and feel incredible, even better than I did when I was 18 in wrestling.

Good job, 10lbs in 2 weeks is awesome. Congrats on the job interview.

I workout with a buddy pretty consistently, I might introduce this to him. he is 6'5" 212 pounds and wants to gain weight.

I am 6'3" 208 and want to slim down and gain muscle in the right areas.

Seems awesome. Keep up the good work!

I mainly want to slim up my core and chest and then gain muscle in those areas.

Don't forget to post your numbers if you start, and if you do welcome to the OP's crew. If you want to slim your core, most important thing you can do is your diet/BMR.

been a long time since I posted in the powerlifting thread.... gained 15lbs lol... I am now at 146lbs and setting a bunch of PRs...hope to keep going until 155lbs BW then cut to 145. slightly unrelated but trying to break the 1k club hopefully within the next 6 months.

15lbs is good gains, keep it up. Wow 1k club is no joke, if you are 146lbs or even 155lbs and make 1k club that is some serious bragging rights. Bench press, squat and dead lift heaviest one rep totaling 1000lbs. If you bench 300lbs, squat 300lbs, and dead lift 400lbs I think is the easiest route. Good luck.

[mbonanni]

I mainly want to slim up my core and chest and then gain muscle in those areas.

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[RondoAcapriccio]

I workout with a buddy pretty consistently, I might introduce this to him. he is 6'5" 212 pounds and wants to gain weight.

I am 6'3" 208 and want to slim down and gain muscle in the right areas.

Seems awesome. Keep up the good work!

@ 6'3 208 I would not slim down unless you have absolute no muscle and are like 30% BF but even though I would just lift heavy and recomp. If you start lifting proper you will gain muscle in the "right areas" lol.


210-230 is a good weight for 6'3

been a long time since I posted in the powerlifting thread.... gained 15lbs lol... I am now at 146lbs and setting a bunch of PRs...hope to keep going until 155lbs BW then cut to 145. slightly unrelated but trying to break the 1k club hopefully within the next 6 months.

[JinormusJ]

Chest and Back yesterday; got a phone call with a job interview for me on Friday for an EMT position at a local agency half way through the workout. I got super pumped and was able to hit the weight like a beast afterward. Very satisfied with my building so far. Lost 10 pounds since starting and feel incredible, even better than I did when I was 18 in wrestling.

Bench:
135 x 10 = 1350
155 x 10 = 1550
145 x 10 = 1450
145 x 10 = 1450

Incline Bench:
115 x 10 = 1150
125 x 10 = 1250

Chest Machine:
90 x 12 = 1080
90 x 12 = 1080

Lawnmowers:
80 x 10 = 800
80 x 10 = 800

Back machine:
110 x 10 = 1100
140 x 10 = 1400
90 x 12 = 1080
90 x 12 = 1080

Lat Pull-Down:
100 x 15 = 1500
100 x 15 = 1500

Total Today:
18,620

TO DATE:
120,810


Arms tomorrow, ready to kill it

[mbonanni]

I workout with a buddy pretty consistently, I might introduce this to him. he is 6'5" 212 pounds and wants to gain weight.

I am 6'3" 208 and want to slim down and gain muscle in the right areas.

Seems awesome. Keep up the good work!

[rzerob]

So I know there might be some people wondering how my numbers are so consistent. 3 sets of 10 all the time. Well my secret is called punishment sets. My goal is 30 reps total. Say I get 10, 8, and 8 which happens some times. I do another set of however many I can do to make up for the last 4 reps. Usually my punishment set is about the same as my other sets. So what I am actually doing is 10, 8, 8, and 8 but only counting 30 because my last set was a punishment.

[IronFreak]

My bad, I'll fix that, for some reason I had the 8th in my head

[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 337,890 in 14 days(started 09/10/2013). 1,000,000 - 337,890= 662,110lbs to go in 76 days.

OP what day did you start this challenge? You started this thread on 09/09/2013 if you started on the day you started the thread then you are only 15 days and not 16 days.

[IronFreak]

Day 15 and I've broke into the 300k mark wit ha total of 310,540lbs. Had a nice shoulder workout yesterday.

DB Shoulder press

90x10
110x10
130x10
140x8

Rear Delt flys

60x10
35x10
15x10

x3 super set

Rear delt cable pulls

50x12

x3

Front BB raise

35x10
45x10
55x10

Smith machine shoulder press

85x12
115x12
145x12

snatch grip high pull

95x10
115x10
115x10


DB shrugs

95x12
110x12
110x12

Was a solid workout, tore me up and got a great pump out of it. Tonight has to be an off day, have to finish up some projects for my last class, Wednesday is back! My heavy day to boot hopefully get some big numbers.

[rzerob]

OP 100 reps is awesome. You the man.

Back and Abs today.

3 sets of 10 pull ups: 187 x 10= 1870 x 3= 5610
3 sets of 10 dead lifts: 265 x 10= 2650 x 2= 5300 + (275 x 10= 2750)= 8050
3 sets of 10 cable rows: 210 x 10= 2100 + (220 x 10= 2200 x 2= 4400)= 6500
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 + 8050 + 6500 + 6000 + 9000= 35,160

Total 295,335 in 13 days(started 09/10/2013). 1,000,000 - 295,335= 704,665lbs to go in 77 days.

[IronFreak]

Day 15 and my wife and I are at 288,500lbs. I did legs Saturday, didn't hit the numbers that I wanted but I did something I've never tried before. My squat form has always been crappy, more to do with how I'm built but it's never really improved. Best way to fix that is constant repetition in good form. So I stacked 135lbs. on the bar and went. Did a total of 100 reps. was running short on time so I hit the leg sled then called it a day.


I can barely walk right now..........my quads and hamstrings are blistered. Think I'm going to do it again!

Squats

135x10 for 10 sets


Leg sled

500x10 for 4 sets


Shoulders tonight!

[JinormusJ]

Million Pound Challenge **Weightlifting**

Squats:
95 x 10 = 950
115 x 8 = 920
115 x 8 = 920
95 x 8 = 760

Deadlifts:
115 x 10 = 1150
115 x 10 = 1150
115 x 8 = 920
95 x 10 = 950

Squat Machine:
255 x 10 = 2550
255 x 10 = 2550
255 x 8 = 2040
255 x 8 = 2040


Calves Machine:
105 x 15 = 1675
105 x 15 = 1675
135 x 15 = 2025
150 x 15 = 2250

Total Today:
24,525

Day 11
TO DATE:
102,190

[rzerob]

Arms and Abs today.

3 sets of 10 preacher curls: 115lbs x 10= 1150 x 3= 3450
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
3 sets of 10 close hand bench press: 165 x 10= 1650 x 3= 4950
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
3 sets of 15 decline bottoms up. No weight abdominal exercise
3 sets of 15 cable crunches: 200 x 15= 3000 x 3= 9000

3450 + 3000 + 4800 + 4950 + 5700 + 2850 + 9000= 33,750

Total 260,175 in 10 days(started 09/10/2013). 1,000,000 - 226,425= 739,825lbs to go in 80 days.