Return of the King

BossArky

Saturday November 25th: Bench day 4 of 12:

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Band Row (medium right)

3x10

Bench Press

20kg - 1x5

60kg - 1x5

75kg - 6x3

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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4th day of bench cycle done and dusted on 75kg 6x3. Good.

BossArky

Monday November 27th: Lower Body Day

45DBR

3x10

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Hip Thrust (barbell)

30kg - 3x10

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Leg Extension (seated machine)

~1x20 + 3x10

Leg Curl (unilateral, standing)

3x5 per leg ... increasing 5kg per set from 5kg to 10kg to 15kg.

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Abductor Machine

3x~20

Adductor (ball)

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

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Rogue Echo Bike

1km ... good high intensity cardio

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Calves

Seated with 30kg 3x10 across thighs whilst seated on Hip Thrust 30kg 3x10

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

Unilateral - 3x5 ... heels hanging off weight plate foot

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Bodyweight Squats (3kg Medicine Ball)

3x5

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Airplane balancing - Unilateral

3x5 - 0kg, 1kg, 2.5kg

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Good lower-body training. Happy enough to get the Hip Thrust in with 30kg 3x10. Also did some bodyweight squats +3kg medicine ball for the first time in a while.

BossArky

Tuesday November 28th: Bench day 5 of 12:

Bench Press

20kg - 1x5

65kg - 6x6

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Did a load of upper body assistance too - but cannot remember what so will just track the main event. Writing this almost two weeks later as I catch up on log.

BossArky

Saturday December 2nd: Lower Body Day

45DBR

3x10

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Leg Extension (seated machine)

~1x20 + 3x10

Leg Curl (unilateral, standing)

3x5 per leg ... increasing 5kg per set from 5kg to 10kg to 15kg.

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Abductor Machine

3x~20

Adductor (ball)

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

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Calves

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

Unilateral - 3x5 ... heels hanging off weight plate foot

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Bodyweight Squats (3kg Medicine Ball)

3x5

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Probably something like the above ^^. Cannot remember exactly as didn't update log properly for 2 weeks. In catch up mode now.

BossArky

Sunday December 3rd: Bench day 6 of 12:

Bench Press

20kg - 1x5

50kg - 1x5

70kg - 6x5

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Did a load of upper body assistance too - but cannot remember what so will just track the main event. Writing this a week later as I catch up on log.

BossArky

Wednesday December 6th: Lower Body Day

GHR

3x10

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Leg Extension (seated machine)

3x10

Leg Curl (seated machine)

3x10

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Abductor Machine (seated machine)

3x10

Adductor (seated machine)

3x10

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Calves

3x10 ... Foot flat on floor in shower afterwards as forgot to do them off edge in gym

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Did the above in commercial gym whilst travelling.

BossArky

Friday December 8th: Bench day 7 of 12:

Chin Ups

5x5

Bench Press

20kg - 1x5

50kg - 1x5

75kg - 6x4

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Fat Gripz DB Curls

10kg 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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Enjoying doing the Chin Ups 5x5 before Bench in recent weeks. Get a good lat, upper back and bicep warm up.

BossArky

Saturday December 9th: Lower Body Day

45DBR

3x10 +0kg, +5kg, +10kg as sets progressed from 1 to 3

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Leg Extension (seated machine)

3x20 ascending

Leg Curl (unilateral, standing)

5kg per leg - 3x5 per leg

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Abductor Machine

3x20

Adductor (ball)

3x20

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Calves

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

Unilateral - 1x5, 1x10, 1x5 ... heels hanging off weight plate foot. Accidentally did 10 on 2nd set

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Barbell Hip Thrust

35kg - 3x10

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Squat

holding 5kg plate in front to warm up - 3x5

20kg - 1x5

25kg - 1x5

30kg - 1x5

35kg - 1x5

40kg - 1x5

45kg - 1x5

50kg - 1x5

55kg - 1x5

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Ab Wheel (barbell)

3x10

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Avid readers of this log will note that today is the first time I've Squat in about 4 months. Happy to report that I got through these fine and now have the lovely deep body tiredness that Squats can give you.

Was planning to peak at 60kg x5 but quads were kinda tired from all the volume beforehand. Didn't want to fail on first day back and crash through the bottom of Squat (which is what happened in March, leading to Operation in Sept). Will now rebuild Squat slowly but surely.

Wasn't planning to Squat properly again until Jan 2024 which would have been 3.5 months post op. Had the feeling today that I should go for it - and it went well.

BossArky

Monday December 11th: Bench day 8 of 12:

Band Row (light yellow band)

1x50 ... lat pull down, using incline bench to support chest

1x50 ... standing horizontal row

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Bench Press

20kg - 1x5

60kg - 1x5

80kg - 6x3

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Fat Gripz DB Curls

10kg 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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Trained at lunchtime. Good to break up day and get some blood flowing. Need to double check I'm lifting the right weights and if this was day 4 or day 8.

BossArky

Monday December 13th: Lower Body Day

45DBR

3x10 +0kg, +5kg, +10kg as sets progressed from 1 to 3

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Leg Extension (seated machine)

3x10 ascending

Leg Curl (unilateral, standing)

5kg per leg - 3x5 per leg

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Abductor Machine

1x50-100

Adductor Machine

1x50-100

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Calves

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

Unilateral - 1x5, 1x10, 1x5 ... heels hanging off weight plate foot. Accidentally did 10 on 2nd set

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Barbell Hip Thrust

40kg - 3x10

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Squat

holding 5kg plate in front to warm up - 1x5

20kg - 1x5

30kg - 1x5

40kg - 1x5

50kg - 1x5

60kg - 1x5

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Ab Wheel (barbell)

3x10

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Squat 60kg x5. First time back up to 2 blue wheels aside since surgery ~3 months ago. Feels good to be back to it.

BossArky

Tuesday December 13th: Bench day 9 of 12:

Chin Ups

5x5

Bench Press

20kg - 1x5

50kg - 1x5

70kg - 6x6

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Fat Gripz DB Curls

10kg 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 in the morning: 70kg 6x6. Fine.

BossArky

Sunday December 17th: Lower Body Day

45DBR

3x10 +0kg, +5kg, +10kg as sets progressed from 1 to 3

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Leg Extension (seated machine)

3x10 ascending

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Abductor Machine

1x50

Adductor Machine

3x20

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Calves

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

Unilateral - 1x5, 1x10, 1x5 ... heels hanging off weight plate foot. Accidentally did 10 on 2nd set

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Squat

holding 5kg plate in front to warm up - 1x5

40kg - 1x5

50kg - 1x5

60kg - 1x5

70kg - 1x5

Overhead Press

20kg - 1x5

30kg - 3x10

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Deadlift

30kg - 1x10

40kg - 1x10

50kg - 1x10

60kg - 1x10

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Barbell Row

40kg - 3x10

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First time Deadlifting since surgery 3 months ago. Built up slowly from 30kg to 60kg in sets of 6. Fine. Good to do the Barbell Rows, Overhead Press, Squat and Deadlift all in one session. Been missing these compounds.

BossArky

Tuesday December 19th: Bench day 10 of 12:

Lat Pull Down (ascending sets)

3x10 - overhand

2x10 - underhand

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Bench Press

20kg - 1x5

60kg - 1x5

75kg - 6x5

DB Rev Fly

5kg per arm - 1x10

6kg per arm - 1x10

7kg per arm - 1x10

8kg per arm - 1x10

9kg per arm - 1x10

10kg per arm - 1x10

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Ab Wheel

3x10

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Face Pull

3x10

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Barbell Curl

20kg - 1x10

25kg - 1x10

20kg - 1x10

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Early morning Bench: 75kg 6x5 with various assistance.

BossArky

Wednesday Dec 20th: Lower Body.

GHR

3x10

Ab Wheel

3x10

Calves

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

Unilateral - 1x5, 1x10, 1x5 ... heels hanging off weight plate foot. Accidentally did 10 on 2nd set

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Squat

holding 5kg plate in front of body - 1x5

50kg - 1x5

60kg - 1x5

70kg - 1x5

80kg - 1x5

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Deadlift

50kg - 1x6

60kg - 1x6

70kg - 1x6

80kg - 1x6

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Gradually increasing weight on both Squat and Deadlift as I get back into both. Both up to 80kg x5 and x6 respectively.

Accidentally did 80kg x4 on final Squat set, racked it... watched video... realized I was 1 rep short... went back and did the 5th rep.

BossArky

Friday December 22nd: Bench day 11 of 12:

Band Pull Aparts (light yellow)

~5x10

Chin Ups

5x5

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 6x4

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Fat Gripz DB Curls

10kg 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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Benching was fun.

BossArky

Sunday Dec 24th: Lower Body.

Calves

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

Unilateral - 1x5, 1x10, 1x5 ... heels hanging off weight plate foot. Accidentally did 10 on 2nd set

45DBR

3x10

Ab Wheel

3x10

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Squat

holding 5kg plate in front of body - 1x5

50kg - 1x5

70kg - 1x5

80kg - 1x5

90kg - 1x5

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Deadlift

50kg - 1x5

70kg - 1x5

80kg - 1x5

90kg - 1x5

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Squat and Deadlift both up to 90kg x5 top set.

Went swimming in the bay in the morning, and walked about 11k steps by evening.

BossArky

Monday December 25th: Bench day 12 of 12:

Barbell Row

45kg - 6x10

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 6x3

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Fat Gripz DB Curls

10kg per arm - 3x5

DB Overhead Press (Fat Gripz)

10kg per arm - 3x10

Neck (hanging off bench)

face up - curl - 3x10

face up - rotation - 3x10

face down - flex - 3x10

face down - rotation - 3x10

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Some Benching before Xmas Dinner. Finished off this cycle successfully with 85kg 6x3. Twas a light cycle as I got back into proper Benching working around hip recovery.

BossArky

Wednesday Dec 27th: Lower Body.

Calves

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

Unilateral - 1x5, 1x10, 1x5 ... heels hanging off weight plate foot.

GHR

3x10

Ab Wheel

3x10

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Squat

holding 5kg plate in front of body - 1x5

60kg - 1x5

80kg - 1x5

90kg - 1x5

100kg - 1x5 ... fine

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Deadlift

60kg - 1x5

80kg - 1x5

90kg - 1x5

100kg - 1x5 ... fine

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Neck (neck flex + chain)

back ext: 2.5kg - 1x20, 5kg - 1x20, 10kg - 1x20)

front curl: 2.5kg - 1x20, 5kg - 1x20, 2.5kg - 1x20

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Squat and Deadlift both up to 100kg x5 top set. Achieved self imposed goal of Squat and Deadlift 100kg x5 before year end and slightly over 3 months since surgery. Think the good side (right) was compensating for the rehab'd side (left) as the right was a bit tender for the few days after the above. Writing this 6 days later and it seems to have calmed down. The body is very interconnected and there are knock on impacts when one part is under stress.

Enjoyed doing the neck harness again (vs typical neck with bands).

One of my goals for the new year is to put back on some muscle. Feeling scrawny and slight fat. Nothing a couple of months of proper compound training and summer cardio won't sort out.

BossArky

Thursday December 28th: Bench day 1 of 12:

Band Pull Apart

~3x10

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Chin Up

5x5

Bench Press

20kg - 1x5

65kg - 6x6

80kg - 1x3 ... slingshot

90kg - 1x3 ... slingshot

100kg - 1x3 ... slingshot

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Fat Gripz DB Curls

10kg per arm - 3x5

DB Overhead Press (Fat Gripz)

10kg per arm - 3x10

Neck (hanging off bench)

face up - curl - 3x10

face up - rotation - 3x10

face down - flex - 3x10

face down - rotation - 3x10

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New Bench cycle starting with 65kg 6x6. Slowly, slowly. Building up again.

BossArky

Sunday Dec 31st: Lower Body.

Calves

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

Unilateral - 1x5, 1x10, 1x5 ... heels hanging off weight plate foot.

45DBR

3x10

Ab Wheel

3x10

Twisting Lying Abs

3x3

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SSB

holding 5kg plate in front of body - 1x5

52kg - 1x5

62kg - 1x5

72kg - 1x5

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Deadlift off Big Block (i.e. standing on blue bumper)

60kg - 1x10

70kg - 1x10

80kg - 1x10

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Some SSB and Big Block Deadlifts to end the year. Taking it cruisey here after the 100kg x5 Squats a few days ago.

BossArky

Monday January 1st: Bench day 2 of 12:

Band Pull Apart

~3x10

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Barbell Row

50kg - 6x10

Bench Press

20kg - 1x5

70kg - 6x5 superset with Barbell Row above - all done in 15 mins

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Fat Gripz DB Curls

10kg per arm - 3x5

DB Overhead Press (Fat Gripz)

12kg per arm - 1x10

14kg per arm - 2x10 ... forgot to increase the weight to 16kg for final set. Too much hassle with adjustable dumbbells.

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Overhead Press

30kg - 3x10 ... bodybuilding

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Enjoying the Chins and Barbell Rows on the alternating upper body days in recent times. These will put some good meat back on my back.

BossArky

Wednesday Jan 3rd: Lower Body.

Calves

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

Unilateral - 3x5 ... heels hanging off weight plate foot.

GHR

3x10

Ab Wheel

3x10

Twisting Lying Abs

3x3

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Squat

holding 5kg plate in front of body - 1x5

60kg - 3x8

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Deadlift

70kg - 1x5

110kg - 3x5

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Tweaked something in lower right SI joint. Still inflamed a week later as I type this. Probably should have taken it easier breaking back into Deadlifts.

BossArky

Thursday January 5th: Bench day 3 of 12:

Band Pull Apart

~3x10

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Chin Up

bodyweight - 5x5

Bench Press

20kg - 1x5

60kg - 1x5

75kg - 6x4

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Fat Gripz DB Curls

14kg per arm - 3x5

DB Overhead Press (Fat Gripz)

14kg per arm - 3x10

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Neck

... some bands or lying on bench? Cannot remember but did something.

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Benching.

BossArky

Sunday Jan 7rd: Lower Body.

Calves

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

Unilateral - 3x5 ... heels hanging off weight plate foot.

GHR

3x10 ... from holding +0 plate, +5kg and then +10kg as the sets progressed

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Leg Machines

Leg Curl - ~3x10

Leg Extension- ~3x10

Adductors- ~3x30

Abductors- ~3x30

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Front Squat (body builder grip)

20kg - 1x5

30kg - 1x5

40kg - 1x5

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Lower right SI still very sore. Probably shouldn't have done those Front Squats.

BossArky

Monday January 8th: Bench day 4 of 12:

Seated Row Machine

3x10

Lat Pull Down

3x10

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Bench Press

20kg - 1x5

60kg - 1x5

80kg - 6x3

DB Curl

14kg - 6x5 per arm

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Barbell Overhead Press (standing)

40kg - 3x10

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Some benching. Rattled through it quickly as commercial gym totally packed to the rafters with bros waiting behind the gym as I benched.

BossArky

Tuesday Jan 9th: Lower body

Leg Curl

~3x10

Abductor

3x30

Adductor

~1x50

45DBR

3x10

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Chin Up

bodyweight - 3x5

Ab Wheel (using barbell and small plates)

3x10

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Leg Extension machine seems to be broken which was annoying.

Lower right SI joint super painful. Went to a physio two days after the above and they realigned hips by doing some traction on right leg. They reckon they were out of whack. Taking anti-inflammatories for a few days before going back to physio again in a few days. Need to get this under control so I can get back to normal productive training.

BossArky

Friday January 12th: Bench day 5 of 12:

DB Rev Fly

3kg per arm - 3x10 in both Y&T position

8kg per arm - 6x6

Bench Press

20kg - 1x5

70kg - 6x6

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Barbell Curl

20kg - 3x10

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Neck (lying on bench)

face up curl - 1x20

face up rotation - 1x20

face down ext - 1x20

face down rotation - 1x20

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Lunch time bench. Done in gym in about 20 mins.

BossArky

Tuesday January 16th: Bench day 6 of 12:

DB Rev Fly

4kg per arm - 1x10

8kg per arm - 5x10

Bench Press

20kg - 1x5

60kg - 1x5

75kg - 6x5

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DB OverHead Press (standing)

14kg per arm - 3x10

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DB Curl (alternating, 1 arm per set)

14kg kg per arm - 3x5

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Took off yesterdays lower body day as lower right SI joint/hip still sore inflammated. Booked in an MRI for that side in a few days. FML.

Anyway - kept going with upperbody today. Bench 75kg 6x5 and then some good bodybuilding: Overhead Press & Curls. Did it in my casual work clothes and went back upstairs to finish off the work day with a monster pump.

BossArky

Friday January 19th: Bench day 7 of 12:

Bench Press

20kg - 1x5

60kg - 1x5

80kg - 6x4

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Writing this a couple of weeks later. Did that Bench session roughly around that day & gave lower body time to heal.

BossArky

Sunday January 21st: Bench day 8 of 12:

Bench Press

20kg - 1x5

60kg - 1x5

85kg - 6x3

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Bench 85kg - 6x3 plus various other upper bodybuilding. Did some leg machine stuff.