I’m back after a long absence
- Thread starter bigguy555
- Start date
Bench
Bar x 12
95 x 12
105 x 12
110 x 12 x 4
Bicep curls
25’s x 12 x 5
Tricep extensions
65 x 12
72.5 x 12
80 x 12
87.5 x 12
95 x 20
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 5
105 x 5
110 x 3 x 5
65 x 25
Bicep curls
20’s x 12 x 5
Tricep extensions
50 x 12 x 4
42.5 x 15
I benched real light as I am only 3 weeks post op. It was something.
Bar x 12
95 x 12
105 x 12
110 x 12 x 4
Bicep curls
25’s x 12 x 5
Tricep extensions
65 x 12
72.5 x 12
80 x 12
87.5 x 12
95 x 20
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 5
105 x 5
110 x 3 x 5
65 x 25
Bicep curls
20’s x 12 x 5
Tricep extensions
50 x 12 x 4
42.5 x 15
I benched real light as I am only 3 weeks post op. It was something.
Deadlifts
65 x 10
95 x 10
135 x 10
155 x 5
Bicep curls
40’s x 10 x 5
Shrugs
80 x 12 x 5
Tricep extensions
65 x 30
95 x 12 x 2
100 x 12 x 2
Bent over rows
65 x 10
95 x 10
135 x 10
155 x 8
Bicep machine
135 x 12 x 3
150 x 8
Tricep machine
135 x 12 x 3
Wife’s workout
Deadlifts
65 x 10
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1 x 2 I sat in front of her and gave it a nudge off the floor, but she pulled the full range from about 2” off the floor.
185 x 3
135 x 10
Ab machine
40 x 20 x 3
I’m not ready to do deadlifts, just pulled a few light sets with the wife’s workout. The heaviest set did not feel right on my stomach so I quit them. My wife is gonna start fasted cardio 5 days a week in the morning and a month of gh frag. She is down to 151lbs. Let’s see how low we can go. She is eating strict now so this should be good.
65 x 10
95 x 10
135 x 10
155 x 5
Bicep curls
40’s x 10 x 5
Shrugs
80 x 12 x 5
Tricep extensions
65 x 30
95 x 12 x 2
100 x 12 x 2
Bent over rows
65 x 10
95 x 10
135 x 10
155 x 8
Bicep machine
135 x 12 x 3
150 x 8
Tricep machine
135 x 12 x 3
Wife’s workout
Deadlifts
65 x 10
95 x 5
135 x 5
155 x 3
185 x 2
205 x 1
225 x 1 x 2 I sat in front of her and gave it a nudge off the floor, but she pulled the full range from about 2” off the floor.
185 x 3
135 x 10
Ab machine
40 x 20 x 3
I’m not ready to do deadlifts, just pulled a few light sets with the wife’s workout. The heaviest set did not feel right on my stomach so I quit them. My wife is gonna start fasted cardio 5 days a week in the morning and a month of gh frag. She is down to 151lbs. Let’s see how low we can go. She is eating strict now so this should be good.
Bench
Bar x 12
65 x 12
95 x 12
135 x 5
155 x 5
185 x 5 x 5
Bicep machine
135 x 12
150 x 10
160 x 6
135 x 12 x 2
Wife’s workout
Bar x 10
65 x 10
95 x 5
105 x 3
115 x 1
125 x 1
130 x 0
95 x 10
65 x 30
Bicep machine
70 x 12
80 x 12
90 x 8
70 x 10 x 2
Ab machine
40 x 20
50 x 20 x 2
when my wife started roughly 8 months ago she could bench 65lbs 2 reps. Today she burned it out at the end with 30 reps. This is the heaviest I benched since surgery. They come up fast like doing speed work. This surgery was hardly a setback and I feel better without a gallbladder full of gallstones.
Bar x 12
65 x 12
95 x 12
135 x 5
155 x 5
185 x 5 x 5
Bicep machine
135 x 12
150 x 10
160 x 6
135 x 12 x 2
Wife’s workout
Bar x 10
65 x 10
95 x 5
105 x 3
115 x 1
125 x 1
130 x 0
95 x 10
65 x 30
Bicep machine
70 x 12
80 x 12
90 x 8
70 x 10 x 2
Ab machine
40 x 20
50 x 20 x 2
when my wife started roughly 8 months ago she could bench 65lbs 2 reps. Today she burned it out at the end with 30 reps. This is the heaviest I benched since surgery. They come up fast like doing speed work. This surgery was hardly a setback and I feel better without a gallbladder full of gallstones.
Sons workout
Pull-ups
Body weight x 12 x 2
Body weight x 4
Dips
Body weight x 12 x 3
Lat pulldowns
100 x 20
120 x 12
100 x 13
Low row
85 x 6
85 x 12 x 2
Bicep curls
10’s x 12 x 5
Tricep pulldowns
35 x 12 x 2
50 x 12
42.5 x 9
35 x 12
My workout
Pull-ups
Body weight x 7
Body weight x 4
W/ 50 assist x 8
Dips
Bodyweight x 12 x 3
Lat pulldowns
160 x 12 x 2
140 x 12
Low row
85 x 12
100 x 12
120 x 12
Bicep curls
40’s x 10 x 5
Tricep pulldowns
100 x 12 x 5
Wife’s workout
Pull-ups
W/50 assist x 10 x 3
Dips
W/50 assist x 12 x 3
Lat pulldowns
100 x 12
120 x 12 x 2
Low row
85 x 12 x 3
Bicep curls
20’s x 12 x 5
Tricep pulldowns
50 x 12
42.5 x 12 x 3
47.5 x 12
Our workout got cut short due to a misunderstanding of daycare hours. My younger teen son came with. He doesn’t train regularly. He is pretty strong for being so light, but found out he doesn’t have the stamina to quite keep up and had to go low at the bicep curls and triceps as he was spent. I wish he would come more often, but teens have lives. I felt good today and weighed 216lbs post workout which is the lightest I’ve been since surgery. My wife has done her morning cardio 2 days in a row.
Pull-ups
Body weight x 12 x 2
Body weight x 4
Dips
Body weight x 12 x 3
Lat pulldowns
100 x 20
120 x 12
100 x 13
Low row
85 x 6
85 x 12 x 2
Bicep curls
10’s x 12 x 5
Tricep pulldowns
35 x 12 x 2
50 x 12
42.5 x 9
35 x 12
My workout
Pull-ups
Body weight x 7
Body weight x 4
W/ 50 assist x 8
Dips
Bodyweight x 12 x 3
Lat pulldowns
160 x 12 x 2
140 x 12
Low row
85 x 12
100 x 12
120 x 12
Bicep curls
40’s x 10 x 5
Tricep pulldowns
100 x 12 x 5
Wife’s workout
Pull-ups
W/50 assist x 10 x 3
Dips
W/50 assist x 12 x 3
Lat pulldowns
100 x 12
120 x 12 x 2
Low row
85 x 12 x 3
Bicep curls
20’s x 12 x 5
Tricep pulldowns
50 x 12
42.5 x 12 x 3
47.5 x 12
Our workout got cut short due to a misunderstanding of daycare hours. My younger teen son came with. He doesn’t train regularly. He is pretty strong for being so light, but found out he doesn’t have the stamina to quite keep up and had to go low at the bicep curls and triceps as he was spent. I wish he would come more often, but teens have lives. I felt good today and weighed 216lbs post workout which is the lightest I’ve been since surgery. My wife has done her morning cardio 2 days in a row.
Workout
Leg press
210 x 12
300 x 12
390 x 12
300 x 12 x 3
Calf raises
210 x 20
300 x 20
390 x 20
300 x 20 x 3
Leg curl
90 x 12
80 x 12 x 2
Leg extensions
95 x 12
115 x 12
120 x 12
Bicep machine
150 x 12 x 2
150 x 8
Wife’s workout
Leg press
210 x 12
300 x 12
390 x 12 x 4
440 x 9
Calf raises
210 x 20
300 x 20
390 x 20 x 4
440 x 20
Leg curl
90 x 12
80 x 12 x 2
Leg extensions
95 x 12 x 2
100 x 12
Ab machine
45 x 20 x 3
I had to drop weight on the leg press for myself as my stomach isn’t there yet, but still good leg workout.
Leg press
210 x 12
300 x 12
390 x 12
300 x 12 x 3
Calf raises
210 x 20
300 x 20
390 x 20
300 x 20 x 3
Leg curl
90 x 12
80 x 12 x 2
Leg extensions
95 x 12
115 x 12
120 x 12
Bicep machine
150 x 12 x 2
150 x 8
Wife’s workout
Leg press
210 x 12
300 x 12
390 x 12 x 4
440 x 9
Calf raises
210 x 20
300 x 20
390 x 20 x 4
440 x 20
Leg curl
90 x 12
80 x 12 x 2
Leg extensions
95 x 12 x 2
100 x 12
Ab machine
45 x 20 x 3
I had to drop weight on the leg press for myself as my stomach isn’t there yet, but still good leg workout.
Bench
Bar x 10
135 x 10
185 x 5
195 x 3
205 x 3 x 3
225 x 2
245 x 1
135 x 18
Bicep curls
40’s x 12 x 5
Tricep pulldowns
65 x 15
72.5 x 12 x 4
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
105 x 5
115 x 5 x 3
120 x 1
125 x 1
85 x 1 paused set with command
70 x 20
I gave my wife a light paused bench with a lift command at the end of her working sets as she never did it before to show her how the powerlifting meet would work.
Bicep curls
20’s x 12 x 5
Tricep pulldowns
35 x 12 x 5
my bicep peaks are getting bigger only 12 days into this protocol.
Bar x 10
135 x 10
185 x 5
195 x 3
205 x 3 x 3
225 x 2
245 x 1
135 x 18
Bicep curls
40’s x 12 x 5
Tricep pulldowns
65 x 15
72.5 x 12 x 4
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
105 x 5
115 x 5 x 3
120 x 1
125 x 1
85 x 1 paused set with command
70 x 20
I gave my wife a light paused bench with a lift command at the end of her working sets as she never did it before to show her how the powerlifting meet would work.
Bicep curls
20’s x 12 x 5
Tricep pulldowns
35 x 12 x 5
my bicep peaks are getting bigger only 12 days into this protocol.
my workout
Deadlifts
95 x 10
135 x 10
155 x 10
185 x 10
205 x 5
225 x 5
275 x 5
315 x 3
Ez bar curls
67 x 12 x 5
Wife’s workout
Deadlifts
65 x 10
95 x 10
135 x 10
155 x 5
185 x 5
205 x 3
225 x 1
185 x 2 she was shot today
Son’s workout
65 x 10
95 x 10
135 x 10
155 x 5
185 x 5
205 x 5
225 x 2
He ripped a callus and was just done pulling lol.
She pulled her 225lbs finally. I weighed only 211lbs today. 315lbs is the heaviest I deadlifted since I had surgery. I need to find more weight for my ex bar as the curls are too easy at the weight it is.
Deadlifts
95 x 10
135 x 10
155 x 10
185 x 10
205 x 5
225 x 5
275 x 5
315 x 3
Ez bar curls
67 x 12 x 5
Wife’s workout
Deadlifts
65 x 10
95 x 10
135 x 10
155 x 5
185 x 5
205 x 3
225 x 1
185 x 2 she was shot today
Son’s workout
65 x 10
95 x 10
135 x 10
155 x 5
185 x 5
205 x 5
225 x 2
He ripped a callus and was just done pulling lol.
She pulled her 225lbs finally. I weighed only 211lbs today. 315lbs is the heaviest I deadlifted since I had surgery. I need to find more weight for my ex bar as the curls are too easy at the weight it is.
My workout
Bench
Bar x 10
135 x 10
185 x 5
205 x 5
225 x 2 x 5
Bicep machine
150 x 12 x 3
Tricep machine
150 x 12
90 x 12 x 2
My left elbow is a bit angry, so I lowered the weight
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
105 x 5
115 x 3
120 x 1
110 x 2
95 x 6
70 x 15
next bench day we are gonna lower her weights quite a bit as she is flairing her right elbow uneven to her left, and I want to fix her form a bit.
Bicep machine
90 x 5
70 x 12 x 3
Tricep machine
70 x 12 x 3
Bench
Bar x 10
135 x 10
185 x 5
205 x 5
225 x 2 x 5
Bicep machine
150 x 12 x 3
Tricep machine
150 x 12
90 x 12 x 2
My left elbow is a bit angry, so I lowered the weight
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
105 x 5
115 x 3
120 x 1
110 x 2
95 x 6
70 x 15
next bench day we are gonna lower her weights quite a bit as she is flairing her right elbow uneven to her left, and I want to fix her form a bit.
Bicep machine
90 x 5
70 x 12 x 3
Tricep machine
70 x 12 x 3
My workout
Pull-ups
Body weight x 8
Body weight x 5
W/ 48 assist x 10
Dips
Bodyweight x 12 x 3
Lat pulldowns
160 x 12 x 2
160 x 6
Dual pulley row
50 x 12
50 x 10 x 2
Bicep curls
40’s x 5
30’s x 7
Lost all grip strength suddenly my forearms are shot from that row machine
Hammer curls
30’s x 12 x 3
Tricep pulldowns
100 x 12 x 5
Shoulder press
70 x 12 x 2
70 x 10
Wife’s workout
Pull-ups
W/48 assist x 12 x 3
Dips
W/48 assist x 12 x 3
Lat pulldowns
120 x 12
100 x 12 x 2
Dual pulley row
35 x 12 x 3
Bicep curls
20’s x 12 x 5
Tricep pulldowns
50 x 12 x 5
Shoulder press
40 x 12 x 3
Pull-ups
Body weight x 8
Body weight x 5
W/ 48 assist x 10
Dips
Bodyweight x 12 x 3
Lat pulldowns
160 x 12 x 2
160 x 6
Dual pulley row
50 x 12
50 x 10 x 2
Bicep curls
40’s x 5
30’s x 7
Lost all grip strength suddenly my forearms are shot from that row machine
Hammer curls
30’s x 12 x 3
Tricep pulldowns
100 x 12 x 5
Shoulder press
70 x 12 x 2
70 x 10
Wife’s workout
Pull-ups
W/48 assist x 12 x 3
Dips
W/48 assist x 12 x 3
Lat pulldowns
120 x 12
100 x 12 x 2
Dual pulley row
35 x 12 x 3
Bicep curls
20’s x 12 x 5
Tricep pulldowns
50 x 12 x 5
Shoulder press
40 x 12 x 3
My workout
Squats
Bar x 12
65 x 10
95 x 10
115 x 5
135 x 5
185 x 5
Leg curls
90 x 12
100 x 12
110 x 12
Leg extension
90 x 12
100 x 12
110 x 12
Ez bar curls
67 x 12 x 5
Wife’s workout
Squats
Bar x 12
65 x 10
95 x 10
115 x 3
95 x 10 x 2
Leg curls
70 x 12
80 x 12
90 x 12
Leg extension
70 x 12
80 x 12
90 x 12
It was my first time doing squats since surgery. So I kept it real light. It wasn’t hard at all, so may try heavier next week.
Squats
Bar x 12
65 x 10
95 x 10
115 x 5
135 x 5
185 x 5
Leg curls
90 x 12
100 x 12
110 x 12
Leg extension
90 x 12
100 x 12
110 x 12
Ez bar curls
67 x 12 x 5
Wife’s workout
Squats
Bar x 12
65 x 10
95 x 10
115 x 3
95 x 10 x 2
Leg curls
70 x 12
80 x 12
90 x 12
Leg extension
70 x 12
80 x 12
90 x 12
It was my first time doing squats since surgery. So I kept it real light. It wasn’t hard at all, so may try heavier next week.
My workout
Bench
Bar x 10
135 x 10
185 x 10
225 x 3 x 5
Dips
Bodyweight x 10 x 3
Bicep curls
40’s x 12 x 3
One arm cable curls
20 x 10
15 x 10
10 x 10
5 x 20
No break between any
Ez curl cable
25 x 20
30 x 15
35 x 12
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
85 x 10 x 5
We lowered the weight and she worked on keeping butt planted and elbows in even
then my 18 year old daughter showed up awanted to bench off with her mom, so they went till one failed
95 x 1
105 x 1
115 x 1
My daughter missed the 115. She hasn’t benched forever, it was just fun. My wife got it easy. My daughter said “give me a month and I’ll beat you mom”
fun at the gym today.
Bench
Bar x 10
135 x 10
185 x 10
225 x 3 x 5
Dips
Bodyweight x 10 x 3
Bicep curls
40’s x 12 x 3
One arm cable curls
20 x 10
15 x 10
10 x 10
5 x 20
No break between any
Ez curl cable
25 x 20
30 x 15
35 x 12
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
85 x 10 x 5
We lowered the weight and she worked on keeping butt planted and elbows in even
then my 18 year old daughter showed up awanted to bench off with her mom, so they went till one failed
95 x 1
105 x 1
115 x 1
My daughter missed the 115. She hasn’t benched forever, it was just fun. My wife got it easy. My daughter said “give me a month and I’ll beat you mom”
fun at the gym today.
my workout
Deadlifts
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
335 x 3
355 x 1
365 x 1
375 x 1
Wife’s workout
Deadlifts
65 x 5
95 x 5
135 x 5
155 x 3
185 x 3
205 x 3
215 x 1
Block pulls
225 x 4
230 x 2
This is the heaviest I pulled since having my gallbladder out 33 days ago. It went up real easy. I’m sure I could have pulled over 4 plates today. But I held back.
Deadlifts
135 x 5
185 x 5
225 x 5
275 x 3
315 x 3
335 x 3
355 x 1
365 x 1
375 x 1
Wife’s workout
Deadlifts
65 x 5
95 x 5
135 x 5
155 x 3
185 x 3
205 x 3
215 x 1
Block pulls
225 x 4
230 x 2
This is the heaviest I pulled since having my gallbladder out 33 days ago. It went up real easy. I’m sure I could have pulled over 4 plates today. But I held back.
My workout
Seated barbell overhead press
Bar x 12
95 x 12
115 x 8
Decline bench
Bar x 10
135 x 10
185 x 10
225 x 5
Cable curls
30 x 12 x 3
Wife’s workout
Seated barbell overhead press
Bar x 12
55 x 10
65 x 12
Decline bench
Bar x 10
95 x 5
65 x 10
85 x 10
Cable curl
15 x 10 x 3
we didn’t have much time today and just tried a few things out that we don’t normally do.
Seated barbell overhead press
Bar x 12
95 x 12
115 x 8
Decline bench
Bar x 10
135 x 10
185 x 10
225 x 5
Cable curls
30 x 12 x 3
Wife’s workout
Seated barbell overhead press
Bar x 12
55 x 10
65 x 12
Decline bench
Bar x 10
95 x 5
65 x 10
85 x 10
Cable curl
15 x 10 x 3
we didn’t have much time today and just tried a few things out that we don’t normally do.
My workout
Ez bar curls
82 x 12 x 5
Shrugs
82 x 20 x 5
Skull crushers
82 x 12 x 5
Crunches
20 x 3
Wife’s workout
Ez bar curls
52 x 12
32 x 12 x 4
47 x 12
Shrugs
32 x 20 x 4
47 x 20
Skull crushers
32 x 12 x 4
47 x 12
Ab crunches
20 x 5
This was a home workout. The gym closed early today.
Ez bar curls
82 x 12 x 5
Shrugs
82 x 20 x 5
Skull crushers
82 x 12 x 5
Crunches
20 x 3
Wife’s workout
Ez bar curls
52 x 12
32 x 12 x 4
47 x 12
Shrugs
32 x 20 x 4
47 x 20
Skull crushers
32 x 12 x 4
47 x 12
Ab crunches
20 x 5
This was a home workout. The gym closed early today.
My workout
Bench
Bar x 12
135 x 10
185 x 5
225 x 5 x 3
225 x 4
225 x 2
135 x 10
Hammer curls
35’s x 12 x 5
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
105 x 4
115 x 1
125 x 0 x 2
95 x 8 x 5
70 x 19
Bicep curls
20’s x 12 x 4
I wanted to 5x5 225 today, but ran out of gas towards the end.
Bench
Bar x 12
135 x 10
185 x 5
225 x 5 x 3
225 x 4
225 x 2
135 x 10
Hammer curls
35’s x 12 x 5
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
105 x 4
115 x 1
125 x 0 x 2
95 x 8 x 5
70 x 19
Bicep curls
20’s x 12 x 4
I wanted to 5x5 225 today, but ran out of gas towards the end.