Return of the King

BossArky

Saturday January 27th: Bench day 9 of 12:

Chin Ups

bodyweight - 5x5

Bench Press

20kg - 1x5

60kg - 1x5

75kg - 6x6

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Bench & Chins.

BossArky

Wednesday January 31st: Bench day 10 of 12

DB Rev Fly (face down on Bench)

3kg per arm - 2x10 in both YT positions

6kg per arm - 3x10

7kg per arm - 3x10

9kg per arm - 3x10

10kg per arm - 3x10

Split Squat (back leg on Bench)

bodyweight - 1x5 per leg

bodyweight +6kg - 1x5 per leg

bodyweight +12kg - 2x5 per leg

bodyweight +14kg - 1x5 per leg

bodyweight +18kg - 1x5 per leg

bodyweight +20kg - 1x5 per leg

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 6x5

---

Ab Roll Out (Barbell)

3x10

DB Curl to DB Overhead Press Combo

10kg per arm - 3x10

---

Calf Raise

bodyweight - 3x10

Tib Raise

bodyweight - 3x10

Good mid morning session that lead to an epic pump just in time for lunch.

The great thing about this session was the Split Squats felt awesome! No hip pain. Let's go! Had 2 MRIs last week - one for right hip & one for lumbar spine. Had some minor disk bulge which must have been causing pain from a few weeks ago. Right hip is apparently totally fine - which is great news.

Threw in tib raises as a superset with calf raise - both 3x10.

So yeah, happy to be back training lower body and will build it up slowly.

BossArky

Saturday Feb 3rd: Bench day 11 of 12

DB Rev Fly (face down on Bench)

3kg per arm - 2x10 in both YT positions

10kg per arm - 6x10

Split Squat (back leg on Bench)

bodyweight - 1x5 per leg

bodyweight +10kg DB per arm - 3x5 ... some of these were goblet Squats with just one 10kg. Experimenting to see how the centre of gravity differs

Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x4

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Lunges

3x5 per leg

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Chin Up to Ab Curl (hanging off bar)

5x5

Overhead Press (Barbell)

40kg - 5x5

---

Calf Raise

bodyweight - 3x10

Tib Raise

bodyweight - 3x10

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Another good Bench and Split Squat session. Threw in some Chin Ups/Abs/OverHead Press/Calves/Tib Raise too.

BossArky

Wed Feb 7th: Bench day 12 of 12:

DB Rev Fly (face down on Bench)

6cx0 ... cannot remember weight

Split Squat (back leg on Bench)

6x5 per leg

Bench Press

20kg - 1x10

60kg - 1x5

90kg - 6x3

---

Finished Bench cycle successfully with 90kg 6x3.

BossArky

Sat Feb 10th: Bench day 1 of 12:

DB Rev Fly (face down on Bench)

6x10 ... cannot remember weight

Split Squat (back leg on Bench)

6x5 per leg

Bench Press

20kg - 1x10

60kg - 1x5

70kg - 6x6

---

First day of new Bench cycle: 70kg - 6x6.

BossArky

Fri Feb 16th: Bench day 2 of 12:

DB Rev Fly (face down on Bench)

6x10 ... cannot remember weight

Split Squat (back leg on Bench)

6x5 per leg

Bench Press

20kg - 1x10

60kg - 1x5

75kg - 6x5

---

Second day of new Bench cycle: 75kg - 6x5.

BossArky

Mon Feb 19th: Bench day 3 of 12:

DB Rev Fly (face down on Bench)

10kg per arm - 6x10

Split Squat (back leg on Bench)

6x5 per leg ... 0kg, 5kg, 10kg, 15kg, 20kg, 15kg... ascending per set

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 6x4

---

Ab Wheel (Barbell)

3x10

---

DB Curl to DB Overhead Press

10kg per arm - 3x10

---

Front Squat (smith machine)

20kg - 1x10

30kg - 1x10

40kg - 1x10

---

Third day of new Bench cycle: 80kg - 6x4.

Front Squats in the Smith Machine felt good.

BossArky

Fri Feb 23rd: Bench day 4 of 12:

DB Rev Fly (face down on Bench)

12kg per arm - 6x10

Split Squat (back leg on Bench)

6x6 per leg ... 0kg, 5kg, 10kg, 15kg, 20kg, 25kg... ascending per set

Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x3

---

Ab Wheel (Barbell)

3x10

---

DB Curl to DB Overhead Press

10kg per arm - 3x10

---

Deadlift

120kg - 3x5

---

Think that was it.

First time Deadlifting in a while. Felt good. 120kg 3x5.

BossArky

Mon Feb 26th: Bench day 5 of 12:

DB Rev Fly (face down on Bench)

12kg per arm - 6x10

Split Squat (back leg on Bench)

6x8 per leg ... 0kg, 5kg, 10kg, 15kg, 20kg, 25kg... ascending per set

Bench Press

20kg - 1x10

60kg - 1x5

75kg - 6x6

---

Ab Wheel (Barbell)

3x10

---

DB Curl to DB Overhead Press

10kg per arm - 3x10

---

Day 5 of 12 for Bench: 75kg 6x6 superset with Split Squats 6x8.

BossArky

Fri March 1st: Squat day 1

Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

70kg - 1x5

80kg - 1x5

45DBR

3x10

Ab Wheel (Barbell)

3x10

---

Kept it short and sweet. Aim was to Squat for first time in a while. Worked up to top set of 80kg x5 which gave me quad DOMS the next day, lol.

BossArky

Sat Mar 2nd: Bench day 6 of 12:

DB Rev Fly (face down on Bench)

14kg per arm - 6x10

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 6x5

---

DB Curl to DB Overhead Press

10kg per arm - 3x10

---

Lat Pull Down Machine

3x10 - ascending sets

Low Row Machine

3x10 - sets across varying grips

---

First time doing a Bench only day. Nice to feel the yesterdays Quad DOMS during Bench leg drive.

BossArky

Sun Mar 3rd: Deadlift

Deadlift

70kg - 1x5

**add belt**

120kg - 3x8

---

Barbell Row

70kg - 3x5 ... side ish grip mid knurl

---

Ab Wheel

3x10

---

Deadlift 120kg 3x8 was the highlight. Grip taxed as haven't held that type of weight for a while. Looking forward to the next half a week of DOMS.

BossArky

Tues March 5th: Squat day 2

GHR

3x10

Ab Wheel

3x10

---

Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

72.5kg - 1x5

82.5kg - 1x5

60kg - 1x5

---

Leg Ext

3x12

Leg Curl

~3x20

---

45DBR

3x10

---

Trained early morning before work. Nice to be out and about at that time.

BossArky

Wed Mar 6th: Bench day 7 of 12:

DB Row into Rev Fly (face down on Bench)

10kg per arm, first Row, then Rev Fly - 6x10 each

Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x4

---

DB Curl to DB Overhead Press

10kg per arm - 3x10

---

Early morning Benching 85kg 6x4. Good.

BossArky

Fri March 8th: Squat day 3

GHR

3x10

---

Ab Wheel (Barbell)

3x10

---

Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

75kg - 1x5

85kg - 1x5

60kg - 2x5

---

Leg Ext

3x12

Leg Curl

~3x20

---

Seated Calf

3x10 ... both feet together

---

Standing Calf

3x10 ... both feet together

3x5 ... unilateral, holding 8kg one side

---

45DBR

3x10

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Good afternoon Squat session with accessories.

BossArky

Sat Mar 11th: Bench day 8 of 12:

DB Rev Fly (face down on Bench)

10kg per arm - 6x10 each

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 1x3

90kg - 6x3

---

DB Curl to DB Overhead Press

12.5kg per arm - 3x10

---

Pull Up

1x5 ... plus hanging from the bar for about 3x10 secs.

---

Bench 90kg 6x3 was the main event. Finished with some good stretching.

BossArky

Sun Mar 10th: Deadlift

Deadlift

60kg - 1x5

**add belt**

100kg - 3x8

---

Barbell Row

60kg - 3x10 ... wide ish grip mid knurl

---

Deadlift 100kg 3x8 was the main aim. Enjoyed Barbell Rows 60kg 3x10 afterwards.

BossArky

Tues March 12th: Squat day 4

GHR

3x10

Calf Raise (slant board)

3x10 ... both feet together

3x5 ... single leg

Ab Leg Curl (face down, bosu ball)

3x10

---

Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

77.5kg - 1x5

87.5kg - 1x5

60kg - 1x6 ... drop set

---

Leg Ext

3x12

---

45DBR

3x10

---

Early morning Squat up to 87.5kg x5 (adding 2.5kg) and then drop off set on 60kg 1x6 (adding a rep). Building up slowly.

BossArky

Wed Mar 13th: Bench day 9 of 12:

Face Pull

3x10 ascending

---

Machine Row

3x10

---

Lat Pull Down

40kg - 1x10

50kg - 1x10

---

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 6x6

---

DB Curl to DB Overhead Press

12kg per arm - 1x10

14kg per arm - 1x10

16kg per arm - 1x10

---

Bench 80kg 6x6 mid afternoon. Went back to work with a serious pump.

BossArky

Fri March 15th: Squat day 5

GHR

3x10

---

Ab Wheel (Barbell)

3x10

---

Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

80kg - 1x5

90kg - 1x5

60kg - 2x6

---

Leg Ext

~5x~10

Leg Curl

~5x10

---

45DBR

3x10

---

Squat up to 90kg x5 with a couple of back off sets on 60kg 2x6.

BossArky

Sat Mar 16th: Bench day 9 of 12:

Face Pull (light yellow band)

3x~20

Bench Press

20kg - 1x10

60kg - 1x5

85kg - 6x5

---

DB Curl to DB Overhead Press

12.5kg per arm - 1x10

15kg per arm - 1x10

17.5kg per arm - 1x10

---

Lat Pull Down

5x10 ascending

---

Good pump after Benching 85kg 6x5.

BossArky

Sun Mar 17th: Deadlift

Deadlift

60kg - 1x5

90kg - 1x3

**add belt**

110kg - 3x6

---

Barbell Row

60kg - 3x10 ... wide ish grip mid knurl

---

So sore from MachineHead moshpit last night. Almost skipped gym today. Covered in bruises. Got Deadlifts done... 110kg 3x6 was tough as shins, knees, back, neck, etc were battered from the gig.

BossArky

Tues March 19th: Squat day 6

GHR

3x10

Calf Raise (standing on yellow bumper for deficit)

3x10 ... both feet together

Ab Leg Curl (face down, bosu ball)

3x10

---

Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual squat sets

80kg - 1x5

92.5kg - 1x5

60kg - 3x6 ... drop set

---

Leg Ext

3x~20

---

45DBR

3x10

---

Still sore from MachineHead moshpit. Managed to get Squats done up to top set beltless 92.5kg x5 then drop sets 60kg 3x6. Various other lower body assistance too.

BossArky

Wed Mar 20th: Bench day 11 of 12:

Face Pull

6x10 ascending

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 1x3

90kg - 6x4

---

DB Curl to DB Overhead Press

12.5kg per arm - 1x10

15kg per arm - 1x10

12.5kg per arm - 1x10

---

DB Incline Bench (half reps keeping tension on pecs by avoiding lock out)

12.5kg per arm - 3x10

---

Pull Ups (palms away)

3x5

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Bench 90kg 6x4 was the main event. Various upper bodybuilding after.

Alf Veedersane

How's the hip feeling?

BossArky

https://www.boards.ie/discussion/comment/121929067#Comment_121929067

Still on the mend. Some days better than others. Slowly feeling things out as I try to get back into the swing of things. Won't be going for a 1RM for a while!

BossArky

Fri March 22th: Squat day 7

GHR

3x10

---

Ab Leg Curl (face down, bosu ball)

3x10

---

Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

80kg - 1x5

95kg - 1x5 ... fine

60kg - 1x8 ... planned to do 7 but got carried away and miscounted

---

Leg Ext

~3x20

---

Think that was it. Worked up to Squat 95kg x5 then a drop set on 60kg x8.

Right now I'm Squatting twice per week, adding 2.5kg per session. The Squat drop sets involve slowly adding reps and sets per session to the 60kg drop sets. Slow and steady rebuild.

BossArky

Sat Mar 23rd: Bench day 12 of 12:

Low Row

3x10 ascending

---

Lat Pull Down

3x10 ascending

---

Bench Press

20kg - 1x10

60kg - 1x5

80kg - 1x3

95kg - 6x3

Neck (lying on bench)

face up - curl - 6x10

face up - rotate - 6x10

face down - curl - 6x10

face down - rotate - 6x10

---

DB Curl to DB Overhead Press

12.5kg per arm - 1x10

17.5kg per arm - 1x10

12.5kg per arm - 1x10

---

Bench 95kg 6x3 handily to finish this training cycle. Happy enough.

Also happy to be managing the DB Curl to Overhead Press with 17.5kg per arm. Will attempt 20kg per arm at some stage in coming weeks/month as I put on more muscle.

Did neck for the first time in about 2 months, superset with Bench.

BossArky

Mon Mar 25th: Squat day 8 & Deadlift

GHR

3x10

---

Calves3x10

---

Ab Leg Curl (face down, bosu ball)

3x10

---

Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

80kg - 1x3

90kg - 1x2

97.5kg - 1x5 ... fine

60kg - 2x7 … drop sets

---

Deadlift

70kg - 1x5

**add belt**

120kg - 3x8

---

Leg Ext

~3x20

---

Squat 97.5kg x5 and Deadlift 120kg 3x8.

Beltless on Squat. Cannot remember if I used belt on Deadlift.

BossArky

Sat Mar 30th: Squat day 1

GHR

3x10

---

Calves

3x10

---

Ab Leg Curl (face down, bosu ball)

3x10

---

Squat

5kg - 1x5 ... warm up holding light plate in front of body to work through ROM

10kg - 1x5

15kg - 1x5

60kg - 1x5 ... actual Squat sets

70kg - 1x5

60kg - 3x7 … drop sets

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New Squat cycle. Worked up to a top set 70kg x5 followed by 60kg 3x8 back off sets.