Million Pound Challenge **Weightlifting**

[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.

[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]

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.

[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.

[MR E30 325is]

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

[rzerob]

WOW, that is impressive OP.

[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.

[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

[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.

[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]

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

[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.

[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.

[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

[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.