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Return of the King

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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    Saturday January 27th: Bench day 9 of 12:


    Chin Ups

    bodyweight - 5x5


    Bench Press

    20kg - 1x5

    60kg - 1x5

    75kg - 6x6

    ---


    Bench & Chins.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.

    Post edited by BossArky on


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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

    ---

    Lunges

    3x5 per leg

    ---

    Chin Up to Ab Curl (hanging off bar)

    5x5


    Overhead Press (Barbell)

    40kg - 5x5

    ---

    Calf Raise

    bodyweight - 3x10


    Tib Raise

    bodyweight - 3x10

    ---


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



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.

    Post edited by BossArky on


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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

    ---


    Good afternoon Squat session with accessories.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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

    ---


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



  • Registered Users Posts: 24,575 ✭✭✭✭Alf Veedersane


    How's the hip feeling?



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭BossArky


    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!



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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.



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  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,498 Mod ✭✭✭✭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

    ---

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



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