Return of the King

BossArky

Wednesday September 6th: Bench & Deadlift

Deadlift

70kg - 1x5

100kg 3x5 ... double overhand. No belt.

Bench Press

20kg - 1x5

60kg - 1x5

88kg - 6x4

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Neck (standing, band)

back - 2x40 ... first light yellow, then medium red

front - 2x40 ... first light yellow, then medium red

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DB Overhead Press

8kg per arm - 3x10

DB Curl

8kg per arm - 3x10

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Deadlift 100kg 3x5 and Bench 88kg 6x4.

BossArky

Saturday September 9th: Bench day 4 of 12

X Band Row (medium red)

3x10 per arm ... crossed

3x10 per arm ... uncrossed

Pull Up

bodyweight - 3x5

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Bench Press

20kg - 1x5

60kg - 1x5

80kg - 1x3

93kg - 6x3 ... fine

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Neck (standing, band)

back - 1x40 ... medium red

front - 1x40 ... medium red

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DB Overhead Press

8kg per arm - 3x10

DB Curl

8kg per arm - 3x10

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Bench 93kg 6x4.

BossArky

Monday September 11th: Squat

Calf Raise

3x10

45DBR

3x10 ... with arms folded. Seems to give better ROM.

Ab Wheel

3x10

Side Plank

1x~12 secs per side ... to warm up core for Squats

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Band Pull Apart

various - 3x10

Front Squat

40kg - 3x5

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Front Squat 40kg 3x5.

Walked 10km (6km in morning, 4km in evening).

BossArky

Wednesday September 13th: Bench & Deadlift

Deadlift

70kg - 1x5

110kg 3x5 ... double overhand. No belt.

Bench Press

20kg - 1x5

60kg - 1x5

88kg - 3x6 ... just realized it should have been 5kg lighter today. No harm. That is what happens when rushing and program in your head.

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DB Overhead Press

8kg per arm - 3x10

DB Curl

8kg per arm - 3x10

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Deadlift 110kg 3x5 and Bench 88kg 3x6.

Just realized Bench should have been 5kg lighter today. No harm. That is what happens when rushing and program in your head. Didn't have time to do the full 6 bench sets.

BossArky

Monday September 18th: Gym deload

T-Bar Row

3 ascending sets

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Unilateral Pull Down

3 ascending sets

Unilateral Shoulder Press

3 ascending sets

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Lat Pull Down

3 ascending sets

Leg Curl

3 or 4 x20 ... light pump

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Some light stuff as working around sore left hip.

BossArky

Friday Oct 13th: Lowerbody.

45DBR

+0kg - 1x10

+5kg - 1x10

+10kg - 1x10

Leg Ext

3x20 ... light. Followed up with quad stretch.

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Calf Raise

3x10 - standing +30kg (pinching plating 15kg per arm, feet off edge of oly platform)

3x10 - seating: +0kg, +20kg (heel hanging off blue bumper)

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V-Squat Machine (1/4 Squats)

3x10 ... light

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Backwards Sled Drag

6x~20 metres turf ... getting blood flowing in legs

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Quick morning session to get blood into legs. Left hip is now 3 weeks post hip arthoscopy surgery to file down a cam lesion (a boney growth on top of femur which was digging into inside of hip socket and aggravating things). Won't be Squatting or Deadlifting until January. Still a bit painful so I'm taking it very slowly with lower body work.

Over the past 3 weeks I've done:

1) nothing for the first week post surgery. Was on crutches

2) started to slowly move around without crutches where possible. Walking inflames the left hip where bone was filed off - so lots of anti-inflamatory

3) did some very light upperbody incline bench where I worked through 4 days of 30kg 6x6, 35kg 6x5, 40kg 6x4, 45kg 6x3 as peak sets on the respective days.

4) the lowerbody days have just involved surgeon recommended light stuff such as leg extension, leg curl, calves.

Recovery time is approx 3 months minimum for bone to heel. Getting back to walking without pain is my first aim.

BossArky

Saturday October 14th: Incline Press - day 5 of 12

Face Pull (independent pulley)

~5x10

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One Arm Row (pulley)

~5x10

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Incline Bench

35kg - 6x6 ... whole thing done in 6 mins. A set per minute.

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DB Press (standing)

18kg per arm - 1x10

16kg per arm - 1x10

14kg per arm - 1x10

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Lat Raise (hand plates)

1kg per arm - 3x10 ... light pump after the above.

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Lat Pull Down (3 different machines)

3x10 ... 1 set per machine

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Thought about going a bit heavier on this 5th day of Incline Press... but decided to just go for the pump in the next month on everything (upper and lower) as hip recovers. Enjoying messing about and getting to out different stuff in commercial gym.

Dtp1979

Your neck and shoulders must be the same width at this stage??

have you gone up many shirt neck sizes in the last few years?

BossArky

https://www.boards.ie/discussion/comment/121236204#Comment_121236204

Lol - My shirt sizes go up and down like a yoyo. Almost on the threshold of dumping old ones but then remember how depending on whether I'm Benching, Shoulder Pressing, eating or not, etc... I inflate and shrink over the quarters.

Neck training - I don't go particularly heavy to avoid a painful injury. Usually do the neck stuff with band (vs chains + plates in the past). Find the bands more gentle and forgiving and more light to moderate constant tension vs chains/plates which can be a bit harsh and slip in jarring way.

BossArky

Monday October 16th: Lower Body Day

Leg Extension

increasing weight x10, x8, x6, x4, x2, x1

steady peak weight 3x5

drop sets 3x10

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45DBR

3x10

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Leg Curl (unilateral machine, standing, 1 leg at a time)

3x10

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Calf Raise (standing, pinching 10kg bumper plate per arm)

bodyweight + 20kg - 3x10

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Calf Raise (seated, weights on knee)

single leg + 22kg - 1x10

single leg + 26kg - 2x10

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Hip feeling better now walking. Pain not fully gone - but much better now as I'm 3.5 weeks post op.

BossArky

Tuesday October 17th: Incline Press - day 6 of 12

Incline Bench

40kg - 6x5 ... done in ~5 mins.

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Did other upperbody assistance too - cannot remember specifics. Lats, guns, upper back.

BossArky

Wednesday October 18th:

Swimming (to avoid hip recovery)

Breast stroke - upperbody only - 6 lengths

Walking - 2 lengths

Side Steps - 2 lengths

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Also spent some time in both Sauna and Steam Room which was nice.

BossArky

Thursday October 19th: Deload mess about

Calf Raise (standing, heels hanging off weights storage tree)

3x10

45DBR

3x10

Ab Wheel

3x5

Band Pull Apart

3x10

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Wanted to get some blood flowing before some late night calls.

BossArky

Friday October 20th: Upper & Lower - Incline Press - day 7 of 12

Incline Bench

45kg - 6x4 ... done in ~5 mins.

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DB Press (standing, unilateral)

10kg per arm - 1x5

12kg per arm - 1x5

14kg per arm - 1x5

16kg per arm - 1x5

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Leg Ext

various sets & reps

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Combined upper and lower into one day.

BossArky

Monday October 23rd: Lower Body Day

45DBR

3x10

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Leg Extension

3x20

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Calf Raise (standing, pinching 10kg bumper plate per arm)

bodyweight + 20kg - 3x10

Plate Shrug (standing, pinching 10kg bumper plate per arm)

10kg bumper plate per arm

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Calf Raise (standing, but let bend on bottom plate peg of storage tree, to hit soleus i.e. simulation of seated calf raise)

2x20

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Abductor Machine

3x10 ... very light for hip recovery

Adductor Machine

3x10 ... very light for hip recovery

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Quick morning training.

BossArky

Tuesday October 24th: Upper - Incline Press - day 8 of 12

Lat Pull Down (machine, close grip V handle)

30kg - 1x10

35kg - 1x10

40kg - 1x10

Low Row (machine)

20kg per arm - 3x10

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Incline Bench

50kg - 6x3 ... done in ~5 mins.

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DB Press (standing, unilateral)

10kg per arm - 1x5

12kg per arm - 1x5

14kg per arm - 1x5

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DB Curl

9kg per arm - 1x10

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DB Curl (standing, unilateral)

10kg per arm - 1x5

12kg per arm - 1x5

14kg per arm - 1x5

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Lunch time training. Main event was Incline Bench 50kg 6x3 followed by various upper body pump.

BossArky

Saturday October 28th: Upper - Incline Press - day 9 of 12

TRX (row/face pull)

~3x10

Roman Chair (Abs)

3x(1x10 alternating legs, followed by 1x10 both legs together)

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Incline Bench

40kg - 6x6 ... done in ~6 mins.

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Calf Raise (holding DBs)

10kg DB per per arm - 3x10

DB Shrug (holding DBs)

10kg DB per per arm - 3x10

DB Curl (standing, unilateral)

10kg per arm - 3x5 alternating

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Main event was Incline Bench 40kg 6x6.

BossArky

Sunday October 29th: Lower mess about to feel out hip.

SSB 1/8 Squats (bar = 32kg)

32kg - 1x20

42kg - 1x20

52kg - 1x20

62kg - 1x20

SSB Front Squat (bar = 32kg)

32kg - 1x10

42kg - 1x10

52kg - 1x10

62kg - 1x10

SSB Calf Raise (bar = 32kg)

32kg - 1x10

42kg - 1x10

52kg - 1x10

62kg - 1x10

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GHR

3x10

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About 5.5 weeks post left hip op. Still quite sore in certain positions. Was feeling various exercises out.

SSB was good for both calf raise and abs.. need to keep the weight done on the 1/8 Squats though. The idea with those was a bit of a quad pump without getting into any compromising hip territory. Getting setup under the bar on the top sets put a bit too much stress on hip so will avoid that next time until pain fully subsides.

GHR felt ok-ish.

BossArky

Wednesday November 1st: Upper & Lower

T-Bar Row

frame+20kg 3x10

Unilateral Pull down Machine

20kg per arm - 3x10

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Military Press (standing)

20kg - 1x5

45kg - 3x5 ... did the first 3 sets of 45kg here... because the incline Bench was taken

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Incline Press

45kg - 3x5

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Leg Extension

3x20

Ham Curl (standing, unilateral)

5kg per leg - 3x10

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Abductor Machine

~8x10 ascending sets

Adductor Machine

~5x10 ascending sets

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Calf Raise

12kg DB per arm - 3x10

DB Shrug

12kg DB per arm - 3x10

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Glute Bridge

bodyweight - 3x10... with final set an extra 10 alternating right/left leg extended.

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Combined upper and lower. Main target here was more gentle lowerbody as I try to reawaken various muscles around left hip after surgery 6 weeks ago.

Incline Bench was taken so did the first three sets of the 6x5 on Military Press, before moving back to Incline Bench.

BossArky

Saturday November 4th: Lower Body Day

GHR

3x10

45DBR

3x10

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Leg Curl (unilateral, standing)

5kg per leg - 3x5 per leg

Leg Extension

3x20

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Glute Bridge

3x10 ... with additional 10 alternating legs on last set

Calf Raise (standing, heels hanging off platform)

bodyweight - 3x10

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Abductor Machine

3x10 ... very light for hip recovery. Held isometric between sets without resting weight.

Adductor Machine

3x10 ... very light for hip recovery. Held isometric between sets without resting weight.

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Leg Press (machine)

3x10? - just very very light and partial ROM with the frame to get some blood flow

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Keeping the blood flowing.

BossArky

Sunday November 5th: Upper - Incline Press - day 11 of 12

Upper Back (on ground, 3 exercises with palms up/down, arms up/down)

2 sets of 3x25 ... nice burn

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Low Row (machine, unilateral)

20kg per arm - 3x10

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Incline Bench

50kg - 6x4 ... done in ~7 mins.

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DB Press (standing, unilateral)

10kg per arm - 1x5

12kg per arm - 1x5

14kg per arm - 1x5

DB Curl (standing, unilateral)

10kg per arm - 1x5

12kg per arm - 1x5

14kg per arm - 1x5

DB Curl

10kg per arm - 1x5

12kg per arm - 1x5

14kg per arm - 1x5

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Lat Pull Down (machine, close grip V handle)

40kg - 1x10

50kg - 1x10

60kg - 1x10

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Main event was second last day of Incline Bench cycle: 50kg 6x4. Fine. The rest was upper bodybuilding.

Enjoyed the upper back warm up/activation face down on the ground which I did before main exercises.

BossArky

Wednesday November 8th: Lower Body Day

GHR

3x10

45DBR

3x10

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Leg Curl (unilateral, standing)

5kg per leg - 2 or 3x10 per leg

Leg Extension

2x20 and then 1x10 ... all ascending sets

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Abductor Machine

3x20 ... very light for hip recovery. Held isometric between sets without resting weight.

Adductor Machine

3x20 ... very light for hip recovery. Held isometric between sets without resting weight.

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Lower body stuff.

BossArky

Thursday November 9th: Upper - Incline Press - day 12 of 12

Upper Back (on ground, 3 exercises with palms up/down, arms up/down)

1kg per arm - 1 sets of 3x25 ... nice burn

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Rev Fly Machine

3x10

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Low Row (machine, unilateral)

3x10

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Curl Machine (unilateral)

3x10

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Lat Pull Down (machine, close grip V handle)

40kg - 1x10

50kg - 1x10

60kg - 1x10

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Incline Bench

55kg - 6x3 ... done in ~4 mins.

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DB Press (standing, unilateral)

10kg per arm - 1x3

12kg per arm - 1x3

14kg per arm - 1x3

16kg per arm - 1x3

18kg per arm - 1x3

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Incline Bench 55kg 6x3 in 4 mins to finish that cycle. More upperbody pump stuff too.

BossArky

Monday November 13th: Lower Body Day

Leg Curl (seated machine)

5x10

Leg Extension (seated machine)

5x20

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Abductor Machine

3x~20 ... very light for hip recovery. Held isometric between sets without resting weight.

Adductor Machine

3x~20 ... very light for hip recovery. Held isometric between sets without resting weight.

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GHR

3x10 ... holding 20kg medicine ball on 2nd set. Great lowerback / glute / hamstring burn.

45DBR

3x10

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Rogue Echo Bike

1km ... good high intensity cardio

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Standing Glute Machine (unilateral)

3x10 per leg

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Calves

together - 3x10 ... heels hanging off lifting platform

unilateral - 3x10 ... heels hanging off weight plate foot

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Lowerbody day. Enjoyed trying out the Rogue Echo Bike for a bit of conditioning towards the end.

BossArky

Tuesday November 14th: Bench day 1 of 12:

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Band Row (light yellow)

3x10

Band Face Pull (light yellow)

3x10

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Bench Press

20kg - 1x5

60kg - 6x6

DB Curl

8kg per arm - 3x5

Neck (hanging off bench)

face up - curl - 3x10

face up - rotation - 3x10

face down - flex - 3x10

face down - rotation - 3x10

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First time Benching in about 2 months (as was giving hip time to recover before stressing it with Bench setup). Great pump afterwards.

BossArky

Friday November 17th: Lower Body Day

Leg Curl (unilateral, standing)

3x5 per leg

Leg Extension (seated machine)

~1x20 + 3x10

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Abductor Machine

3x~20

Adductor Machine

3x~20

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GHR

3x10 ... holding 20kg medicine ball on 2nd set. Great lowerback / glute / hamstring burn.

45DBR

3x10

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Rogue Echo Bike

1km ... good high intensity cardio

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Calves

together - 3x10 ... heels hanging off lifting platform

unilateral - 3x10 ... heels hanging off weight plate foot

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Lower body.

BossArky

Saturday November 18th: Bench day 2 of 12:

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Band Row (light yellow)

3x10

Band Face Pull (light yellow)

3x10

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Bench Press

20kg - 1x5

65kg - 6x5

DB Curl

8kg per arm - 3x5

Neck (hanging off bench)

face up - curl - 3x10

face up - rotation - 3x10

face down - flex - 3x10

face down - rotation - 3x10

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Bench stuff.

BossArky

Monday November 20th: Lower Body Day

Leg Curl (unilateral, standing)

3x5 per leg

Leg Extension (seated machine)

~1x20 + 3x10

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Abductor Machine

3x~20

Adductor Machine

3x~20

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GHR

3x10 ... holding 20kg medicine ball on 2nd set. Great lowerback / glute / hamstring burn.

45DBR

3x10

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Rogue Echo Bike

1km ... good high intensity cardio

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Calves

together - 3x10 ... heels hanging off lifting platform

unilateral - 3x10 ... heels hanging off weight plate foot

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More lower body. Copy paste from a couple of days ago as cannot remember exactly - but something about 90% like the above.

BossArky

Tuesday November 21st: Bench day 3 of 12:

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Band Row (medium right)

3x10

Pull Up

5x5

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Bench Press

20kg - 1x5

70kg - 6x4

DB Curl

8kg per arm - 3x5

Neck (hanging off bench)

face up - curl - 3x10

face up - rotation - 3x10

face down - flex - 3x10

face down - rotation - 3x10

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Bench & upper assistance. Some serious DOMS the next day in lats from the 5x5 Chin Ups. Nice!

BossArky

Friday November 24th: Lower Body Day

Leg Curl (unilateral, standing)

3x5 per leg

Leg Extension (seated machine)

~1x20 + 3x10

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Abductor Machine

3x~20

Adductor (ball)

1x~30 secs... as the adductor machine was broken

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GHR

3x10 ... holding 20kg medicine ball on 2nd set. Great lowerback / glute / hamstring burn.

45DBR

3x10

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Rogue Echo Bike

1km ... good high intensity cardio

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Calves

together - 3x10 ... heels hanging off lifting platform

unilateral - 3x10 ... heels hanging off weight plate foot

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Lowerbody stuff to recover from go-karting yesterday. Came 4th out 20 - neck a bit stiff from the curves and a few bumps and bruises on lower back from the set, and heel from the brake pedal (which I didn't really use).