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I’m back after a long absence
- Thread starter bigguy555
- Start date
My workout
Bench
Bar x 20
95 x 10
135 x 10
155 x 8
185 x 4
155 x 6
135 x 8
95 x 10
My bench is weak after my shoulder injury
Pull-ups
8 at body weight x 3
Bicep curls
30’s x 12 x 5
Tricep extensions
95 x 12 (elbow hurts so drop down)
65 x 12 x 4
Shrugs
95 x 20 x 5
Abs
40 x 20 x 5
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
105 x 3
95 x 6
95 x 8
85 x 9
70 x 16
Bicep curls
20’s x 12 x 5
Tricep extensions
42.5 x 12
50 x 12 x 4
Shrugs
57.5 x 20
65 x 20
72.5 x 20
65 x 20 x 2
Abs
40 x 20 x 5
good workout.
Bench
Bar x 20
95 x 10
135 x 10
155 x 8
185 x 4
155 x 6
135 x 8
95 x 10
My bench is weak after my shoulder injury
Pull-ups
8 at body weight x 3
Bicep curls
30’s x 12 x 5
Tricep extensions
95 x 12 (elbow hurts so drop down)
65 x 12 x 4
Shrugs
95 x 20 x 5
Abs
40 x 20 x 5
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
105 x 3
95 x 6
95 x 8
85 x 9
70 x 16
Bicep curls
20’s x 12 x 5
Tricep extensions
42.5 x 12
50 x 12 x 4
Shrugs
57.5 x 20
65 x 20
72.5 x 20
65 x 20 x 2
Abs
40 x 20 x 5
good workout.
My workout
Leg press
210 x 12
300 x 12
390 x 12
480 x 12
Calf raises
210 x 20
300 x 20
390 x 20
480 x 20
Leg curl
90 x 12
110 x 12
150 x 12
Leg extensions
110 x 12
130 x 12
150 x 12
Abs
40 x 20 x 5
Wife’s workout
Leg press
210 x 12
300 x 12
390 x 12
440 x 12
Calf raise
210 x 20
300 x 20
390 x 20
440 x 20
Leg curl
70 x 12 x 3
Leg extensions
80 x 12 x 2
90 x 12
Leg press
210 x 12
300 x 12
390 x 12
480 x 12
Calf raises
210 x 20
300 x 20
390 x 20
480 x 20
Leg curl
90 x 12
110 x 12
150 x 12
Leg extensions
110 x 12
130 x 12
150 x 12
Abs
40 x 20 x 5
Wife’s workout
Leg press
210 x 12
300 x 12
390 x 12
440 x 12
Calf raise
210 x 20
300 x 20
390 x 20
440 x 20
Leg curl
70 x 12 x 3
Leg extensions
80 x 12 x 2
90 x 12
My workout
Pull ups
Bodyweight x 8
Bodyweight x 5
50lb assist x 10
Dips
Doesn’t work with shoulder
Got 4
Lat pulldowns
120 x 12
140 x 12
160 x 10
Low rows
85 x 15
100 x 12
120 x 12
Bicep curls
35’s x 12 x 5
Tricep extensions
95 x 12 x 5
Shrugs
95 x 20 x 5
Abs
50 x 20
60 x 20
70 x 12
80 x 10
50 x 20
my wife couldn’t lift with me today, so my 14 year old daughter came with. She did the same workout with lighter weights. I can finally see a couple abs barely. This is going slow, but still progress.
Pull ups
Bodyweight x 8
Bodyweight x 5
50lb assist x 10
Dips
Doesn’t work with shoulder
Got 4
Lat pulldowns
120 x 12
140 x 12
160 x 10
Low rows
85 x 15
100 x 12
120 x 12
Bicep curls
35’s x 12 x 5
Tricep extensions
95 x 12 x 5
Shrugs
95 x 20 x 5
Abs
50 x 20
60 x 20
70 x 12
80 x 10
50 x 20
my wife couldn’t lift with me today, so my 14 year old daughter came with. She did the same workout with lighter weights. I can finally see a couple abs barely. This is going slow, but still progress.
My workout
Incline chest press machine
60 x 12
100 x 12
130 x 12
150 x 5
Elbows are just angry today
Fly machine
50 x 12
70 x 12
90 x 12
110 x 12
130 x 12
150 x 12
Lateral raise machine
20 x 12
30 x 12
50 x 12
70 x 12
90 x 12
Bicep curls
30’s x 12 x 5
Tricep extensions
65 x 12 x 5
Shrugs
95 x 20 x 5
Front pull-down machine
60 x 12
100 x 12
140 x 12
170 x 12
Ab machine
50 x 20
40 x 20
30 x 12
Incline chest press machine
60 x 12
100 x 12
130 x 12
150 x 5
Elbows are just angry today
Fly machine
50 x 12
70 x 12
90 x 12
110 x 12
130 x 12
150 x 12
Lateral raise machine
20 x 12
30 x 12
50 x 12
70 x 12
90 x 12
Bicep curls
30’s x 12 x 5
Tricep extensions
65 x 12 x 5
Shrugs
95 x 20 x 5
Front pull-down machine
60 x 12
100 x 12
140 x 12
170 x 12
Ab machine
50 x 20
40 x 20
30 x 12
I’ve been out an entire week. Been dealing with some real bullshit, but hopefully back. I am down to trt again just running 200mg once a week. I also weighed 207lbs today. Here is our workout. My shoulder still sucks.
My workout
Bench
Bar x 20
95 x 10
135 x 10
155 x 8
185 x 3
155 x 5
135 x 8
Bicep curls
30’s x 12 x 4
40’s x 12
50’s x 3
Abs
50 x 20 x 3
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 7 x 5
70 x 16
70 x 7 x 2
Bicep curl
22.5’s x 12 x 2
20’s x 12 x 2
25’s x 5
Abs
50 x 20 x 3
my wife weighed 153 with her clothing on, so she is doing pretty good weight wise too. Her goal right now is 145lbs and my goal is 198lbs
My workout
Bench
Bar x 20
95 x 10
135 x 10
155 x 8
185 x 3
155 x 5
135 x 8
Bicep curls
30’s x 12 x 4
40’s x 12
50’s x 3
Abs
50 x 20 x 3
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 7 x 5
70 x 16
70 x 7 x 2
Bicep curl
22.5’s x 12 x 2
20’s x 12 x 2
25’s x 5
Abs
50 x 20 x 3
my wife weighed 153 with her clothing on, so she is doing pretty good weight wise too. Her goal right now is 145lbs and my goal is 198lbs
My workout
Deadlifts
135 x 10
225 x 5
275 x 5
315 x 3
365 x 2
Feeling weak as all hell.
Bicep curls
40’s x 12 x 5
Dips
Bodyweight x 12 x 3
Abs
40 x 20 x 2
50 x 20
Wifey’s workout
Deadlifts
65 x 10
95 x 5
135 x 5
155 x 3
185 x 3
Block pulls 6”
205 x 3
225 x 3
245 x 3
Deadlift
135 x 15
Abs
40 x 20 x 2
50 x 20
Deadlifts
135 x 10
225 x 5
275 x 5
315 x 3
365 x 2
Feeling weak as all hell.
Bicep curls
40’s x 12 x 5
Dips
Bodyweight x 12 x 3
Abs
40 x 20 x 2
50 x 20
Wifey’s workout
Deadlifts
65 x 10
95 x 5
135 x 5
155 x 3
185 x 3
Block pulls 6”
205 x 3
225 x 3
245 x 3
Deadlift
135 x 15
Abs
40 x 20 x 2
50 x 20
My workout
Pull-ups
8
W/44 assist x 10 x 2
Dips
W/44 assist x 12 x 3
Hammer strength high row
100 x 12
120 x 12
130 x 12
Hammer strength front pull-down
100 x 12
120 x 12
160 x 12
Hammer strength mts row
120 x 12 x 3
Arm curl machine
90 x 12 x 4
110 x 12
Arm extension machine
90 x 12 x 4
110 x 12
Abs
40 x 20 x 3
50 x 20
60 x 20
Wifey’s workout
Pull-ups
W/61 assist x 8 x 3
Dips
W/61 assist x 12 x 3
Hammer strength high row
60 x 12
70 x 12
80 x 12
Hammer strength front pull-down
60 x 12
80 x 12
100 x 12
Hammer strength mts row
80 x 12
90 x 12 x 2
Arm curl machine
50 x 12 x 3
60 x 12 x 2
Arm extension machine
50 x 12 x 3
60 x 12 x 2
Abs
40 x 20 x 5
Pull-ups
8
W/44 assist x 10 x 2
Dips
W/44 assist x 12 x 3
Hammer strength high row
100 x 12
120 x 12
130 x 12
Hammer strength front pull-down
100 x 12
120 x 12
160 x 12
Hammer strength mts row
120 x 12 x 3
Arm curl machine
90 x 12 x 4
110 x 12
Arm extension machine
90 x 12 x 4
110 x 12
Abs
40 x 20 x 3
50 x 20
60 x 20
Wifey’s workout
Pull-ups
W/61 assist x 8 x 3
Dips
W/61 assist x 12 x 3
Hammer strength high row
60 x 12
70 x 12
80 x 12
Hammer strength front pull-down
60 x 12
80 x 12
100 x 12
Hammer strength mts row
80 x 12
90 x 12 x 2
Arm curl machine
50 x 12 x 3
60 x 12 x 2
Arm extension machine
50 x 12 x 3
60 x 12 x 2
Abs
40 x 20 x 5
My workout
Bench
65 x 10
95 x 10
105 x 10
135 x 10
165 x 1
My shoulder is just wrecked. I can’t really bench. I need to make another appointment with my surgeon and just bite the bullet and get it fixed.
95 x 10
Flys
90 x 12
130 x 12
150 x 12
170 x 12
Bicep curls
40’s x 12 x 3
Tricep extensions
95 x 12 x 3
Shrugs
95 x 20 x 3
Abs
40 x 20 x 3
Wife’s workout
Bar x 10
65 x 10
95 x 10
105 x 5
110 x 2
115 x 2
95 x 10
70 x 30
Flys
50 x 12
70 x 10 x 3
Bicep curls
20’s x 12 x 3
Tricep extensions
50 x 12 x 3
Shrugs
50 x 20 x 3
Abs
40 x 20 x 3
We are trying something different.
for the next 12 weeks I am going to stay at test c at 200mg a week and run the following:
Ostarine MK-2866 25mg/day
Cardarine GW501516 20mg/day
Stenvolic SR9009 20mg/day
wife is running
Ostarine MK-2866 12.5mg/day
Cardarine GW501516 10mg/day
Stenvolic SR9009 10mg/day
a friend ran this with great results. We will see how this works.
Bench
65 x 10
95 x 10
105 x 10
135 x 10
165 x 1
My shoulder is just wrecked. I can’t really bench. I need to make another appointment with my surgeon and just bite the bullet and get it fixed.
95 x 10
Flys
90 x 12
130 x 12
150 x 12
170 x 12
Bicep curls
40’s x 12 x 3
Tricep extensions
95 x 12 x 3
Shrugs
95 x 20 x 3
Abs
40 x 20 x 3
Wife’s workout
Bar x 10
65 x 10
95 x 10
105 x 5
110 x 2
115 x 2
95 x 10
70 x 30
Flys
50 x 12
70 x 10 x 3
Bicep curls
20’s x 12 x 3
Tricep extensions
50 x 12 x 3
Shrugs
50 x 20 x 3
Abs
40 x 20 x 3
We are trying something different.
for the next 12 weeks I am going to stay at test c at 200mg a week and run the following:
Ostarine MK-2866 25mg/day
Cardarine GW501516 20mg/day
Stenvolic SR9009 20mg/day
wife is running
Ostarine MK-2866 12.5mg/day
Cardarine GW501516 10mg/day
Stenvolic SR9009 10mg/day
a friend ran this with great results. We will see how this works.
My workout
Hip thrusts
135 x 20 x 3
Leg press
210 x 12
300 x 12
390 x 12
480 x 12
570 x 12
Calf raises
210 x 20
300 x 20
390 x 20
480 x 20
570 x 20
Abs
50 x 20 x 2
60 x 20
Wife’s workout
Hip thrusts
135 x 20 x 3
Leg press
210 x 12 x 2
300 x 12
390 x 12 x 2
Calf raises
210 x 20 x 2
300 x 20
390 x 12 x 2
Abs
50 x 20 x 2
60 x 20
Hip thrusts
135 x 20 x 3
Leg press
210 x 12
300 x 12
390 x 12
480 x 12
570 x 12
Calf raises
210 x 20
300 x 20
390 x 20
480 x 20
570 x 20
Abs
50 x 20 x 2
60 x 20
Wife’s workout
Hip thrusts
135 x 20 x 3
Leg press
210 x 12 x 2
300 x 12
390 x 12 x 2
Calf raises
210 x 20 x 2
300 x 20
390 x 12 x 2
Abs
50 x 20 x 2
60 x 20
My workout
Pull-ups
8 x 3
Dips
52.5 assist x 12 x 3
Hammer strength mts row
120 x 12
140 x 12
160 x 10
Hammer strength high row
120 x 12
130 x 12
140 x 12
Hammer strength front pull-down
120 x 12
140 x 12
160 x 12
Bicep curls
45’s x 8 x 3
Tricep pulldowns
95 x 12 x 2
105 x 15
Abs
50 x 20
60 x 20
70 x 20
Wife’s workout
Pull-ups
44 assist x 6 x 2
52.5 assist x 6 x 2
52.5 assist x 9
52.5 assist x 3
Dips
52.5 assist x 12 x 3
Hammer strength mts row
60 x 12
80 x 12
90 x 12
Hammer strength high row
70 x 12
80 x 12
90 x 12
Hammer strength front pull-down
80 x 12
100 x 12
120 x 12
Bicep curls
20’s x 12 x 3
Tricep pulldowns
50 x 12 x 3
Abs
50 x 20
60 x 20
70 x 10 x 2
Pull-ups
8 x 3
Dips
52.5 assist x 12 x 3
Hammer strength mts row
120 x 12
140 x 12
160 x 10
Hammer strength high row
120 x 12
130 x 12
140 x 12
Hammer strength front pull-down
120 x 12
140 x 12
160 x 12
Bicep curls
45’s x 8 x 3
Tricep pulldowns
95 x 12 x 2
105 x 15
Abs
50 x 20
60 x 20
70 x 20
Wife’s workout
Pull-ups
44 assist x 6 x 2
52.5 assist x 6 x 2
52.5 assist x 9
52.5 assist x 3
Dips
52.5 assist x 12 x 3
Hammer strength mts row
60 x 12
80 x 12
90 x 12
Hammer strength high row
70 x 12
80 x 12
90 x 12
Hammer strength front pull-down
80 x 12
100 x 12
120 x 12
Bicep curls
20’s x 12 x 3
Tricep pulldowns
50 x 12 x 3
Abs
50 x 20
60 x 20
70 x 10 x 2
1977_Corvette
Well-known member
Great job brother! Do feel like you are 100% back to form?
My shoulder is not the same. But no pain. I am just working around it, more focused on looking good than pure strength. A little different direction. I want to be a bit more lean and mean, a bit cut but muscled up. I would still like to lift in a powerlifting meet again one day, but for the time being, being lighter feels healthier.Great job brother! Do feel like you are 100% back to form?
Been all over this week. Finally back logging
My workout
Bench
Bar x 20
95 x 10
135 x 10 x 2
135 x 9
165 x 3
95 x 10
Pull-ups
8
Bicep curls
30’s x 12 x 5
Tricep extension
100 x 20
115 x 12
130 x 12
145 x 12
160 x 12
Abs
40 x 20 x 2
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
105 x 5
115 x 2
120 x 1
95 x 10
70 x 16
Bicep curls
20’s x 12 x 5
Tricep extensions
70 x 12
60 x 12 x 4
My workout
Bench
Bar x 20
95 x 10
135 x 10 x 2
135 x 9
165 x 3
95 x 10
Pull-ups
8
Bicep curls
30’s x 12 x 5
Tricep extension
100 x 20
115 x 12
130 x 12
145 x 12
160 x 12
Abs
40 x 20 x 2
Wife’s workout
Bench
Bar x 10
65 x 10
95 x 10
105 x 5
115 x 2
120 x 1
95 x 10
70 x 16
Bicep curls
20’s x 12 x 5
Tricep extensions
70 x 12
60 x 12 x 4
I’ve been Mia for a while. Still been working out. Here are the last few workouts we did
My workout
Pull-ups
9
5
W/69.5 assist x 12
Dips
W/69.5 assist x 12 x 3
Hammer strength mts row
120 x 12
140 x 12
160 x 12
Hammer strength high row
120 x 8 x 3
Hammer strength front pull-down
120 x 12
140 x 12
160 x 12
Arm curls
90 x 12
80 x 12 x 2
Arm extensions
90 x 12 x 3
Abs
40 x 20 x 5
Wife’s workout
Pull-ups
W/52 assist x 6
W/61 assist x 8
W/69.5 assist x 12
Dips
W/69.5 assist x 12 x 3
Hammer strength mts rows
80 x 12
90 x 12
100 x 12
Hammer strength high row
70 x 12
80 x 12
90 x 12
Hammer strength front pull-down
100 x 12
120 x 12
130 x 12
Arm curls
50 x 12 x 3
Arm extension
50 x 12 x 3
Abs
40 x 20 x 5
next workout
My workout
Elliptical 10 minutes
Hip thrusts
135 x 20 x 3
Deadlifts
135 x 10
185 x 10
225 x 5
275 x 5
315 x 10
Wife’s workout
Elliptical 10 minutes
Hip thrusts
135 x 20 x 3
Deadlifts
135 x 10
155 x 10
185 x 5
205 x 5
next workout
My workout
Elliptical 10 minutes
Bench
Bar x 20
95 x 10
135 x 10
185 x 5
135 x 10
125 x 16
Bicep curls
35’s x 12 x 3
Tricep curls
95 x 12 x 2
100 x 28 full tricep burn out
Abs
40 x 20
50 x 20
60 x 20
Wife’s workout
Elliptical 10 minutes
Bench
Bar x 10
65 x 10
95 x 10
105 x 5
115 x 3
125 x 2
130 x 1 PR!
Bicep curls
20’s x 12 x 3
Tricep extension
50 x 12 x 3
todays workout
My workout
Leg press
210 x 12
300 x 12
390 x 12
480 x 12
710 x 5
300 x 30 burn out
Calf raises
210 x 20
300 x 20
390 x 20
480 x 20
710 x 20
300 x 60 burn out
Abs
40 x 20
60 x 20
80 x 20
Wife’s workout
210 x 12
300 x 12
390 x 12
480 x 12
300 x 15
Calf raises
210 x 20
300 x 20
390 x 20
480 x 20
300 x 20
I got down to 206lbs now.
My workout
Pull-ups
9
5
W/69.5 assist x 12
Dips
W/69.5 assist x 12 x 3
Hammer strength mts row
120 x 12
140 x 12
160 x 12
Hammer strength high row
120 x 8 x 3
Hammer strength front pull-down
120 x 12
140 x 12
160 x 12
Arm curls
90 x 12
80 x 12 x 2
Arm extensions
90 x 12 x 3
Abs
40 x 20 x 5
Wife’s workout
Pull-ups
W/52 assist x 6
W/61 assist x 8
W/69.5 assist x 12
Dips
W/69.5 assist x 12 x 3
Hammer strength mts rows
80 x 12
90 x 12
100 x 12
Hammer strength high row
70 x 12
80 x 12
90 x 12
Hammer strength front pull-down
100 x 12
120 x 12
130 x 12
Arm curls
50 x 12 x 3
Arm extension
50 x 12 x 3
Abs
40 x 20 x 5
next workout
My workout
Elliptical 10 minutes
Hip thrusts
135 x 20 x 3
Deadlifts
135 x 10
185 x 10
225 x 5
275 x 5
315 x 10
Wife’s workout
Elliptical 10 minutes
Hip thrusts
135 x 20 x 3
Deadlifts
135 x 10
155 x 10
185 x 5
205 x 5
next workout
My workout
Elliptical 10 minutes
Bench
Bar x 20
95 x 10
135 x 10
185 x 5
135 x 10
125 x 16
Bicep curls
35’s x 12 x 3
Tricep curls
95 x 12 x 2
100 x 28 full tricep burn out
Abs
40 x 20
50 x 20
60 x 20
Wife’s workout
Elliptical 10 minutes
Bench
Bar x 10
65 x 10
95 x 10
105 x 5
115 x 3
125 x 2
130 x 1 PR!
Bicep curls
20’s x 12 x 3
Tricep extension
50 x 12 x 3
todays workout
My workout
Leg press
210 x 12
300 x 12
390 x 12
480 x 12
710 x 5
300 x 30 burn out
Calf raises
210 x 20
300 x 20
390 x 20
480 x 20
710 x 20
300 x 60 burn out
Abs
40 x 20
60 x 20
80 x 20
Wife’s workout
210 x 12
300 x 12
390 x 12
480 x 12
300 x 15
Calf raises
210 x 20
300 x 20
390 x 20
480 x 20
300 x 20
I got down to 206lbs now.
Elliptical 13 minutes
Pull-ups
10
5
6
Dips
12 x 3
Hammer strength mts row
120 x 12
160 x 12
200 x 12
Hammer strength high row
120 x 12
140 x 12
180 x 12
Hammer strength front pull-down
140 x 12
180 x 12
200 x 8
Shrugs
100 x 20
190 x 20 x 2
Arm curls
90 x 12
100 x 12
150 x 10
Arm extension
100 x 12
120 x 12
150 x 11
Wife’s workout
Elliptical 13 minutes
Pull-ups
W/61 assist x 12 x 3
Dips
W/52.5 assist x 12 x 3
Hammer strength mts rows
80 x 12
100 x 12 x 2
Hammer strength high row
80 x 12
100 x 12 x 2
Hammer strength front pull-down
80 x 12 x 3
Shrugs
50 x 20 x 3
Arm curl
50 x 12
55 x 12
65 x 12
Arm extension
50 x 12
60 x 12
70 x 12
Pull-ups
10
5
6
Dips
12 x 3
Hammer strength mts row
120 x 12
160 x 12
200 x 12
Hammer strength high row
120 x 12
140 x 12
180 x 12
Hammer strength front pull-down
140 x 12
180 x 12
200 x 8
Shrugs
100 x 20
190 x 20 x 2
Arm curls
90 x 12
100 x 12
150 x 10
Arm extension
100 x 12
120 x 12
150 x 11
Wife’s workout
Elliptical 13 minutes
Pull-ups
W/61 assist x 12 x 3
Dips
W/52.5 assist x 12 x 3
Hammer strength mts rows
80 x 12
100 x 12 x 2
Hammer strength high row
80 x 12
100 x 12 x 2
Hammer strength front pull-down
80 x 12 x 3
Shrugs
50 x 20 x 3
Arm curl
50 x 12
55 x 12
65 x 12
Arm extension
50 x 12
60 x 12
70 x 12
Here is two most recent workouts
My workout
Deadlifts
135 x 10
185 x 2
225 x 2
275 x 2
315 x 2
365 x 2
405 x 2
455 x 0
405 x 1
Sons workout
135 x 5
185 x 5
225 x 5
245 x 5
275 x 3
295 x 1
225 x 5
my son is a teenager and is 150lbs
Next workout
My workout
Pull-ups
10
6
5
Dips
12 x 3
Hammer strength mts row
120 x 12
180 x 12
210 x 12
Hammer strength high row
120 x 12
150 x 12
180 x 8
Hammer strength front pull-down
140 x 12
180 x 9
160 x 12
Shrugs
100 x 20 x 2
190 x 20
Arm curls
90 x 12
100 x 12
150 x 6
Arm extension
100 x 12
130 x 12
190 x 2
130 x 10
Wife’s workout
Pull-ups
W/61 assist x 12 x 3
Dips
W/52.5 assist x 12 x 3
Hammer strength mts rows
80 x 12
100 x 12
120 x 12
Hammer strength high row
80 x 12
100 x 12
110 x 12
Hammer strength front pull-down
80 x 12
100 x 12
110 x 26
Shrugs
65 x 20
70 x 20
130 x 20
Arm curl
50 x 12
60 x 12
70 x 13
Arm extension
50 x 12
70 x 12
80 x 12
My workout
Deadlifts
135 x 10
185 x 2
225 x 2
275 x 2
315 x 2
365 x 2
405 x 2
455 x 0
405 x 1
Sons workout
135 x 5
185 x 5
225 x 5
245 x 5
275 x 3
295 x 1
225 x 5
my son is a teenager and is 150lbs
Next workout
My workout
Pull-ups
10
6
5
Dips
12 x 3
Hammer strength mts row
120 x 12
180 x 12
210 x 12
Hammer strength high row
120 x 12
150 x 12
180 x 8
Hammer strength front pull-down
140 x 12
180 x 9
160 x 12
Shrugs
100 x 20 x 2
190 x 20
Arm curls
90 x 12
100 x 12
150 x 6
Arm extension
100 x 12
130 x 12
190 x 2
130 x 10
Wife’s workout
Pull-ups
W/61 assist x 12 x 3
Dips
W/52.5 assist x 12 x 3
Hammer strength mts rows
80 x 12
100 x 12
120 x 12
Hammer strength high row
80 x 12
100 x 12
110 x 12
Hammer strength front pull-down
80 x 12
100 x 12
110 x 26
Shrugs
65 x 20
70 x 20
130 x 20
Arm curl
50 x 12
60 x 12
70 x 13
Arm extension
50 x 12
70 x 12
80 x 12
My workout
Bench
Bar x 20
95 x 5
135 x 2
155 x 2
185 x 2
205 x 2
215 x 1
225 x 1
Pull-ups 8
Tricep extensions
100 x 20 x 2
100 x 10
55 x 22
Abs
50 x 20 x 2
80 x 12
50 x 30
Wife’s workout
Bench
Bar x 10
65 x 8
95 x 5
105 x 2
115 x 1 x 2
95 x 10
first time I benched 225 since I tore my shoulder. My wife wasn’t feeling it today, so she sat out after bench.
Bench
Bar x 20
95 x 5
135 x 2
155 x 2
185 x 2
205 x 2
215 x 1
225 x 1
Pull-ups 8
Tricep extensions
100 x 20 x 2
100 x 10
55 x 22
Abs
50 x 20 x 2
80 x 12
50 x 30
Wife’s workout
Bench
Bar x 10
65 x 8
95 x 5
105 x 2
115 x 1 x 2
95 x 10
first time I benched 225 since I tore my shoulder. My wife wasn’t feeling it today, so she sat out after bench.
I haven’t been logging lately, but we just finished or sarm cycle. It seemed ok. My wife got her bench finally to 135 x 1 and hit 95 x16. She finally got a 245lbs deadlift. I got my bench back to 255 which isn’t great, but not bad considering I tore my rotator cuff last year and it doesn’t work correctly anymore. I also pulled 425 deadlift with relative ease. Going to keep lifting and drop off for a little bit, get some bloodwork done, and if everything is good, plan something new. If anyone is interested, I could start logging more consistently again.